Mind describes Stress as the way “we react when we feel under pressure or threatened. […] Sometimes, a small amount of stress can help us to complete tasks and feel more energised. But stress can become a problem when it lasts for a long time or is very intense.”
According to Mind, stress can affect both your emotions and your body in several different ways. Common symptoms might include: feeling overwhelmed, anxious, irritable; you might feel a sense of dread and have racing thoughts; while physical signs of stress comprise: fatigue, sleep problems, panic attacks, headaches, and muscle aches.
If you think you might be suffering from stress or other mental health problems, it might be useful to speak to your GP. Mind can provide some useful tips to help you get ready for your appointment.
To find a GP or access other health support services, please follow this link.
Sort Your Brain Out: Boost Your Performance, Manage Stress and Achieve More by
Sort Your Brain Out shows you how to re-wire your brain to be more creative, make better decisions, improve your mood and memory, manage stress, and stave off senility. The book explains how the brain works and what you can do every day to subtly alter your behaviours, beliefs, and motivations to create positive change in your life and health.
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Why Zebras Don't Get Ulcers by
(Audiobook)
Combining cutting-edge research with a healthy dose of good humor and practical advice, Why Zebras Don't Get Ulcers explains how prolonged stress causes or intensifies a range of physical and mental afflictions, including depression, ulcers, colitis, heart disease, and more. It also provides essential guidance to controlling our stress responses. This new edition promises to be the most comprehensive and engaging one yet.
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Stress Less. Achieve More. by
In today’s overbooked world, pressure is almost impossible to avoid. But with the tips, techniques, and exercises in Stress Less. Achieve More., you can turn it into your ally—and thrive under even the most demanding circumstances.
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Breathing techniques will help you reduce stress by increasing oxygen levels and releasing the tension in your body. They take only a few minutes a day and can be practised anywhere.
Before you start, get into a comfortable position; you can practise these breathing exercises lying on a bed, sitting on a chair, or just standing up. If you are a beginner, you may want to try this simple breathing technique suggested by the NHS:
NHS Scotland has a free audio breathing and relaxation playlist as well as video exercises that will teach you several different techniques to manage stress.
When your mind enters a thought spiral causing stress and anxiety, one of the simplest techniques to calm yourself is to find a distraction, or redirect your attention. You will find that it is very difficult to focus on two things at the same time, so when your mind is filled with upsetting thoughts, just find a distraction. Here are some examples:
You may want to try the activities suggested by Mind, which include writing and crafting, or the tips below recommended by the NHS:
There are several different ways to challenge unhelpful thoughts; two easy methods to do so are:
On this NHS webpage you can find a list of mental health audio resources, including guides on how to replace negative thoughts with positive thinking, and how to control anxiety.
You may also want to watch this video, created by Every Mind Matters which is designed to help you challenging unhelpful thoughts.
Journaling is a simple solution to keep your stress at bay. It can help you track your symptoms and triggers, and learn how to control them - keeping a journal will enable you to get to know yourself better and reframe your thoughts.
Tips:
Regular physical activity can help you maintain good physical and mental health. According to the NHS, adults should aim to exercise every day, but before you start, please read the following guidelines to make sure that your physical activity is appropriate for your fitness: NHS - Exercise Guidelines.
Mind states: “doing something physical releases cortisol which helps us manage stress. Being physically active also gives your brain something to focus on and can be a positive coping strategy for difficult times”. Moreover, physical activity can help you sleep better, improve your self-esteem, and connect with people.
If you need help choosing an activity, why not try the ones below?
Additionally, Mind has put together a long list of activities, suggestions, and resources that you may want to check out.
BPP students have free access to LinkedIn Learning and its wide range of courses - check out these stress management videos: Managing Stress for Positive Change and Mindful Stress Management.