Managing Stress
Posted on 2nd April 2024 at 13:31
Stress Awareness Month - April! As April approaches, we are reminded that it is Stress Awareness Month, a time dedicated to raising awareness about the causes and cures for our modern stress epidemic. Stress is an inevitable part of life, but it is the way we handle it that can make all the difference to our wellbeing. In this our third edition we are going to look at ways to help manage stress. The theme for this year is “#LittleByLittle,” emphasizing the transformative impact of consistent, small positive actions on overall wellbeing. Even the smallest steps taken each day toward self-care and stress reduction can yield significant improvements in mental health over time. It’s like building a mental health house—one brick at a time. Each conscious choice to prioritize and build mental health adds strength and stability, making us more resilient to life’s challenges. So, let’s focus on manageable adjustments to our daily routines and create a positive ripple effect for ourselves and others.
Managing my Stress.
The seaside, calls to me, offering its sanctuary from the hustle and bustle of modern life. The sound of waves, the expansive horizon, and the sensation of sand or pebbles underfoot provide a multisensory experience that soothes the soul and rejuvenates the mind.
For me, the beach serves as a natural stress relief, a place of natural beauty, no matter how many times you visit is different every time you go. I find Kayaking offers a unique form of stress relief, combining the tranquillity of being on the water with the physical benefits of exercise. It's a pursuit that demands presence, clearing the distraction of daily concerns and pulling me into the moment.
Walking along the shore, too, is a meditative practice. It's a time when I can reflect, let go of stress, and find a sense of peace. The beach is more than just a location; it's a landscape that facilitates mental and emotional healing. The power of nature to provide solace and improve mental wellbeing is undeniable, a theme explored in depth in our blog “The Healing Power of Nature.”
The concept of tackling stress little by little (April’s theme) is a philosophy that resonates deeply. It's about recognizing the value in small acts of self-care—whether it's a leisurely stroll, a moment of quiet contemplation, or the shared laughter with a friend. These moments accumulate, contributing to a greater sense of wellbeing and resilience against life's pressures.
I also believe talking will help relieve stress. Being fortunate I have a great network around me including my wife & children, friends, and colleagues who all notice changes in my stress levels and provide support when needed.
Working in the office with Tim is of course helpful! Not only have we been close friends for twenty-four years now, but we also see each other most days often he’ll ask if I have any gravel to flick out? or did I get ‘that thing’ out of my gravel in his follow-up. It’s his natural way to show he listens and cares. It’s partly why he’s so good at what he does!
Tim is referring to keeping my ‘stress container’ up to date and ensuring I’m not overflowing. Tim has his own way of teaching the model, adding another layer that’s easy to identify with helping you to understand and apply it to your own life with ease.
There will be stresses that I have no control over, where I need to learn acceptance, not allowing them space to cause me stress. There will be other stresses in my life that require my attention, learn to tackle them a manageable piece at a time. At times there may be things I am unable to manage on my own these are the times I must seek assistance from the support network around me or if relevant from the professionals.
Other things I like to do to relieve stress include; spending time with my family, listening to music, watching sport (particularly following The Arsenal, although sometimes that can be a cause of its own stress!), gaming, cooking, or simply times like this moment, as I pause writing this losing ten minutes listening to the bird song out my office window. It’s about taking those moments, however short, to just be 'in the moment' and allow the day's stresses to disappear.
Which leads me to mention the company of my furry friend, 'Jessie' my pug, is often found by my side, bringing joy and laughter even on the toughest of days.
If you're feeling overwhelmed by stress, take a moment to step outside, breathe in the fresh air, and soak in the beauty of the world around you.
What helps manage your stress? Share your thoughts leave a comment below.
Managing Stress #LittleByLittle
The theme for this year is “#LittleByLittle,” emphasizing the transformative impact of consistent, small positive actions on overall well-being.
Even the smallest steps taken each day toward self-care and stress reduction can yield significant improvements in mental health over time. It’s like building a mental health house—one brick at a time. Each conscious choice to prioritize and build mental health adds strength and stability, making us more resilient to life’s challenges. So, let’s focus on manageable adjustments to our daily routines and create a positive ripple effect for ourselves and others.
Understanding Stress:
Stress is the body's reaction to any change that requires an adjustment or response. It can be physical, mental, or emotional and is often triggered by events that make you feel frustrated or nervous. Stress is a normal part of human existence—nobody is immune to it, and it's not always bad. In fact, in short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline.
However, when stress becomes chronic, it can lead to numerous health issues, including heart disease, high blood pressure, diabetes, depression, and anxiety. Therefore, it's crucial to understand how to manage stress effectively.
Managing Stress:
There are several strategies that individuals can employ to manage stress:
Identify the Sources of Stress: Keep a journal to identify the situations that create the most stress and how you respond to them.
Practice Relaxation Techniques: Engage in activities that soothe your mind and body, such as deep breathing, meditation, yoga, or tai chi.
Exercise Regularly: Physical activity can help you blow off steam and reduce stress hormones.
Eat a Healthy Diet: A balanced diet can help you feel better and more equipped to handle stress.
Get Plenty of Sleep: Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
Connect with Others: Spend time with friends or family. Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal or external events that you perceive as threatening.
Set Goals and Priorities: Decide what must get done and what can wait. Learn to say no to new tasks if they are putting you into overload.
Seek Professional Help When Needed: If your stress levels are consistently overwhelming, seek professional assistance. A psychologist or other licensed mental health professional can help you learn how to manage stress effectively.
Stress Awareness Month Activities:
During Stress Awareness Month, various activities and campaigns are organized to help people improve their stress management skills. Workshops, seminars, and support groups can provide valuable information and support. Employers can also play a part by creating stress management programs and encouraging a healthy work-life balance.
Stress Awareness Month serves as a reminder that stress should not be ignored. By understanding the underlying causes of stress and implementing effective management strategies, we can improve our health and quality of life. Let's use this month to reflect on our health, find support, and make positive changes to reduce stress in our lives. Remember, taking care of your mental health is just as important as taking care of your physical health.
Let's embrace this month as an opportunity to de-stress and revitalize our wellbeing, but don't just leave it until next April before you look at it again. Take what you learn this month with you to keep on top of your stress levels and wellbeing throughout the year.
April 30 Day Challenge #LittleByLittle Stress Awareness Month Stress Management Society
It takes 30 days to turn actions into habits, which is why this is a month-long programme. ‘The 30 Day Challenge’ encourages you to pick one action each for your Physical, Mental and Emotional Wellbeing to carry out every day. Try and add actions for your social and spiritual wellness too. The 30-day challenge will maximise your chances of turning useful knowledge and techniques into positive behavioural change.
Click the image below to open up our new 30 Day Challenge. With a electronically editable calendar included, you are able to track what commit to your wellbeing you have chosen each day. Alternatively, download and print the document for a physical copy!
Click the image below if you’re looking for further hints, tips and tricks for what you could commit to in your 30 day challenge!
These could be physical, mental, or emotional steps to improve your wellbeing.
For more information on the stress awareness campaign see https://www.stress.org.uk/sam2024/
click on the images to download the 30 day challenge.
This month the newsletter has been discussing stress in relation to Stress Awareness month in April. Sleep is an one of the key factors in managing stress ensuring that you get enough rest. Sleep hygiene plays a crucial role in maintaining good mental health and overall wellbeing. So this month I'm going to use my space to look at sleep.
Improving sleep hygiene involves creating a conducive environment for sleep, establishing a bedtime routine, and practising relaxation techniques before going to bed. Tips for improving sleep include;
Eat early: It can be challenging to fall asleep if your body is still digesting food. Try to avoid eating three hours before bedtime.
Wind down peacefully: Establish a calming bedtime routine an hour or two before going to sleep. Activities like taking a bath or listening to relaxing music can help you relax.
Limit stimulants and liquids: Avoid drinking fluids close to bedtime and steer clear of caffeinated drinks.
Create a sleep-friendly environment: Electronic devices in the bedroom can disrupt your body's natural rhythms, so it's best to minimize their presence.
It is recommended that adults aim for 7–8 hours of sleep per night to allow their bodies and minds to recharge and rejuvenate.
Maintain a cool bedroom temperature: Aim for a cool room at around 18°C/64°F, as we are more sensitive to temperature changes during sleep, which can affect the quality of rest.
It is important to note that everyone has different sleep patterns and preferences. While some people are early risers and thrive on getting up at the crack of dawn, others may be night owls who prefer to stay up late and sleep in. It is essential not to sleep shame individuals based on their sleep habits, as sleep is a personal and vital aspect of wellbeing.
As a business that specialises in Workplace Wellbeing, mental health training, and guidance support, Mindmaps Wellbeing is committed to helping organisations to promote better sleep hygiene among their employees.
By prioritising rest, relaxation, and sleep hygiene, employers can create a more supportive and mentally healthy workplace environment. Encouraging employees to get enough rest and sleep can lead to lower stress levels, improved focus and productivity, and overall better job satisfaction.
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