Mind (Mind, 2022) 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.” Common symptoms might include: feeling overwhelmed, anxious, irritable; you might experience fatigue, sleep problems, and headaches.
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.
Notes on a nervous planet by
THE NUMBER ONE SUNDAY TIMES BESTSELLERThe world is messing with our minds.Rates of stress and anxiety are rising. A fast, nervous planet is creating fast and nervous lives. We are more connected, yet feel more alone. And we are encouraged to worry about everything from world politics to our body mass index.- How can we stay sane on a planet that makes us mad? - How do we stay human in a technological world?- How do we feel happy when we are encouraged to be anxious? After experiencing years of anxiety and panic attacks, these questions became urgent matters of life and death for Matt Haig. And he began to look for the link between what he felt and the world around him. Notes on a Nervous Planet is a personal and vital look at how to feel happy, human and whole in the twenty-first century.
When the body says no : the cost of hidden stress by
Can a person literally die of loneliness? Is there a connection between the ability to express emotions and Alzheimer's disease? Is there such a thing as a 'cancer personality'? With compassion, warmth and empathy, Dr Gabor Maté draws on deep scientific research and his acclaimed clinical work to provide the answers to critical questions about the mind-body link - and illuminates the role that stress and our emotional makeup play in an array of common diseases. When the Body Says No : - Explores the role of the mind-body link in conditions and diseases such as arthritis, cancer, diabetes, heart disease, irritable bowel syndrome and multiple sclerosis. - Shares dozens of enlightening case studies and personal and moving stories, including those of people such as Lou Gehrig (ALS), Betty Ford (breast cancer), Ronald Reagan (Alzheimer's), Gilda Radner (ovarian cancer) and Lance Armstrong (testicular cancer) - Reveals 'The Seven A's of Healing': principles in healing and the prevention of illness from hidden stress.
Atomic Habits : an easy and proven way to build good habits and break bad ones : tiny changes, remarkable results by
Transform your life with tiny changes in behaviour, starting now. People think that when you want to change your life, you need to think big. But world-renowned habits expert James Clear has discovered another way. He knows that real change comes from the compound effect of hundreds of small decisions: doing two push-ups a day, waking up five minutes early, or holding a single short phone call. He calls them atomic habits. In this ground-breaking book, Clears reveals exactly how these minuscule changes can grow into such life-altering outcomes. He uncovers a handful of simple life hacks (the forgotten art of Habit Stacking, the unexpected power of the Two Minute Rule, or the trick to entering the Goldilocks Zone), and delves into cutting-edge psychology and neuroscience to explain why they matter. Along the way, he tells inspiring stories of Olympic gold medalists, leading CEOs, and distinguished scientists who have used the science of tiny habits to stay productive, motivated, and happy. These small changes will have a revolutionary effect on your career, your relationships, and your life.
This reading list provides an overview of some of the Study Support resources that are available from the BPP Library.
Breathing exercises 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, these free resources put together by NHS Scotland might help: Breathing and relaxation exercises for stress.
When your mind enters a thought spiral causing stress and anxiety, one of the simplest techniques to calm yourself is to redirect your attention or find a distraction (NHS University Hospitals Dorset): you will find that it is very difficult to focus on two things at the same time.
Here are some suggestions:
It is very common to get caught up in unhelpful thinking habits; when it happens, try to challenge negative thoughts by:
Journaling is a great and simple tool to use for analysing your life, getting to know yourself better and reframe your thoughts.
To make the best of it try to:
Alternatively, why don’t you try keeping a gratitude journal? It will help you focusing on the positive aspects of your life and appreciate them more. To help you get you started, check out this resource on LinkedIn Learning: Keep a Gratitude Journal.
Regular physical activity can help you maintain good physical and mental health by releasing stress and help you sleeping better.
Before you start, please read the following guidelines to make sure that your physical activity is appropriate for your fitness: NHS - Exercise Guidelines.
If you need help choosing an activity, why not try these?:
Additionally, Mind has put together a list of suggestions and resources that you may find useful.
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.