When we think of the word stress, it is natural to associate negative thoughts and feelings to it. After all, stress is an adverse state of emotional tension resulting from a demanding circumstance. However, stress is also an automatic response to us being out of balance; and thus can be a good indicator that we need to make some changes.
Stress consists of our experiences, perception of the current situation, our natural response to those perceptions and our current coping strategies. Our responses to stress could be physiological, biochemical and cognitive-behavioural. By observing our reactions to stress throughout the day, we could obtain some clues as to how best reduce stress to restore balance.
Note we say 'reduce' and not ‘banish’? It is not possible to permanently remove stress from our lives, because humans are naturally hard-wired to notice danger and respond appropriately. Think back to being a cave-man needing to run away from a threatening situation. Stress is vital for survival. And it can actually be good for us. For example, stress is a good motivator, indicator, and detector of fear, anxiety, anger or frustation. Stress can motivate you, to prepare, to run, or to face your fears, and it can lead you to excellent discoveries about yourself, such as how resilient, creatively minded, or brave you really are. And stress can propel your mental health recovery, career, relationships or your life forwad.
However, chronic stress, stress that is persistent and consistently high, can affect your mental and physical wellbeing, and it is essential that everyone finds a way to manage stress. To get started, take a look at the techniques below. Think recovery. Think change. Think S.T.R.E.S.S:
S:
Set worry time, or focus on what you can control
Recovery is about focusing on your strengths and the things you can do, rather than what you can't. Excessive and uncontrollable worry can lead to chronic stress, but it can be managed. You could try techniques including journalling at the begning and/or end of the day. Setting positive intentions for the day. Setting worry time, or taking a deeper dive into better understanding stress, anxiety and pressure.
T:
Take a break
Taking a break and finding ways to relax is an essiential skill for managing your overall mental health, as well as reducing stress. Allowing yourself time to rest, and being self-compassionate, can form part of your self-care routine, and will lead to feeling less stressed in the moment, as well as being more resilient long-term. Simple ways to relax include finding ways to switch off, such as by taking a bath, reading a book, turning off phones, walking in the woods, practising spirituality and physical self-care.
R:
Reflect
Reflection and living with intent is a big part of recovery and helps to reduce stress. Reflecting, practising mindfulness or finding creative ways to problem-solve may make it easier to improve your situation. Consider what has happened, why it causes stress and how to minimise it in the future. Try this blog to get started with reflective practise.
E:
Exercise like yesterday never happened
Because as a recovery college, we like to focus on the here and now. And when we say exercise, we mean both the body and the mind. This can include physical exercise, breathing exercises, problem solving, getting creative, taking in your surroundings, journalling and mindfulness and learning as though you’ll live forever. It's worth mentioning though that physical exercise is the most effective way to reduce stress. Think again back to when humans were cavemen and hard wired to 'run' from threats. In order for our bodies to know we no longer need to respond to stress, we first must tell it we've alredy run away and we're now safe....by exercising. So consider what phsycial activity and movement you could do to release your body of the tension of the day...whether that be chair exercises, dancing in the living room, hoovering the hallway, or going for a five mile bike ride. It all helps!
S:
Sleep well
And work out why you’re not. Seek tips to improve your sleep, whether that be making a list of things to do the next day, journal at the end of the day or making changes to your eating habits or daily routines.
And finally,
S:
Start implementing new coping strategies
It can be hard to deal with the pressures of daily life, but it’s worth considering how we can best cope and, even, become more productive. Reflect on what isn’t working and seek to find methods that will…this could be the key to reducing stress and improving your overall mental health.
If you’re interested in discovering more tips, joining useful workshops and learning how to take control of your mental health, why not join some of New Leaf Recovery and Wellbeing College’s courses and develop your skills for free. Courses empower you, inspire hope and provide you with opportunities for self-development; and include:
Enrol for free or contact us for more information.