This leaflet gives some general tips on how to reduce stress. However, see a doctor if you develop persistent anxiety symptoms.
Stress is difficult to define or measure. Some people thrive on a busy lifestyle and are able to cope well with life crises. Other people feel tensed or stressed by the slightest deviation from their set daily routine. Many people fall somewhere in between, but may have periods when levels of stress increase. Tell-tale signs of stress building up include:
Sometimes stress builds up quickly. For example, the unexpected traffic jam. Sometimes it is ongoing. For example, a difficult job.
Ongoing stress is thought to be bad for health, although this is difficult to prove. For example, stress is possibly a risk factor for developing heart problems in later life. Stress may also contribute to other physical illnesses in ways little understood. For example, it is thought that irritable bowel syndrome, psoriasis, migraine, tension headaches, and other conditions are made worse by an increased level of stress.
Your work performance, and relationships, may also be affected by stress.
The following is a list of suggestions that may be useful to try to combat stress, some more appropriate to some people than others:
You can try making a stress list. Try keeping a diary over a few weeks or so, and list the times, places, and people that aggravate your stress levels. A pattern may emerge. Is it always the traffic on the way to work that sets things off to a bad start for the day? Perhaps it's the supermarket check-out, next door's dog, a work colleague, or something similar that may occur regularly and cause you stress.
Once you have identified any typical or regular causes of stress, two things may then help:
Try simple relaxation techniques
Try practising these simple techniques when you are relaxed, and then use them routinely when you come across any stressful situation.
Set specific times aside to relax positively. Don't just let relaxation happen, or not happen, at the mercy of work, family, etc. Plan it, and look forward to it. Different people prefer different things. A long bath, a quiet stroll, sitting and just listening to a piece of music, etc. These times are not wasteful, and you should not feel guilty about not 'getting on with things'. They can be times of reflection and putting life back in perspective.
Some people find it useful to set time aside for a relaxation programme such as meditation or muscular exercises. You can also buy relaxation tapes to help you learn to relax.
Try to allow several times a day to 'stop' and take some time out. For example, getting up 15-20 minutes earlier than you need to is a good start. You can use this time to think about and plan the coming day, and to prepare for the day's events unrushed. Take a regular and proper lunch break, preferably away from work. Don't work over lunch. If work is busy, if possible try and take 5 or 10 minutes away every few hours to relax.
Once or twice a week, try to plan some time just to be alone and unobtainable. For example, a gentle stroll or a sit in the park often helps to break out of life's hustle and bustle.
Many people claim that regular exercise reduces their level of stress. (It also keeps you fit and helps to prevent heart disease.) Any exercise is good, but try to plan at least 30 minutes of exercise on at least five days a week. A brisk walk on most days is a good start if you are not used to exercise. In addition, if you have difficulty in sleeping this may improve if you exercise regularly.
Don't be fooled that smoking and drinking can help with stress. In the long run, they don't. Drinking alcohol to 'calm nerves' is often a slippery slope to heavier and problem drinking.
Many people find that a hobby which has no deadlines, no pressures, and which can be picked up or left easily, takes the mind off stresses. For example: sports, knitting, music, model-making, puzzles, and reading for pleasure.
Some people find they have times in their life when stress or anxiety becomes severe or difficult to cope with. See a doctor if stress or anxiety becomes worse. Further treatments such as anxiety management counselling or medication may be appropriate.