Training and Healthcare Blogs
10 easy steps to cope.
What is stress?
Stress is the reaction people have to excessive pressures or other types of demand placed upon them. It arises when a person worries, they can't cope.
We have put together these '10 easy steps to cope'. These steps aren't just for people who are already feeling they can't cope, but steps that all of us can take to ensure we continue to feel we can cope on a day-to-day basis.
10 easy steps to cope.
1. Breathe. Sounds simple, doesn't it? But taking the time to do simple breathing exercises once an hour is proven to reduce stress. The Apple Watch and most smart phones offer a breathing app. The slower and deeper your breathing, the more relaxed you become.
2. Laugh. Do whatever makes you laugh, whether that is watching funny YouTube videos, joking with your friends, watch your favourite comedian. Laughter reduces your blood pressure and hormone levels and triggers the release of endorphins, the body's natural pain killers.
3. Find quiet. Sit in a quiet room, or outside away from the office noise. Put on some noise cancelling headphones. Getting away from the noise of everyday life rests the brain and relieves tension. Silence also puts the brain into a mode called "self-generated cognition" where stress relieving mental activities like daydreaming, memory recall and idea generation take place. Stress relieving and productive!
4. Exercise. A 10-minute walk, even around the office, will increase cardiovascular activity and blood flow, which reduces stress. Even better, weather permitting, is a walk outdoors, where the fresh air and change of scenery will help you put stressful thoughts out of your mind. When at home, walk your dog—pets are an additional mode of stress relief.
5. Deal with problems. Don't bottle your feelings up. They will grow and grow inside until they erupt. This will weaken your sense of control. So, if there are problems at e.g. work, make sure you deal with them.
6. Rest. Most people need at least 7 ½ to 8 hours of sleep per day to maintain mental health. Lack of sleep is an immediate cause of stress and can exacerbate other daily stressors. If you are a parent, you may not have a choice as to what time you wake up, but think about going to bed a little earlier to get that 8 hours, or even take a 30 minute nap in the day.
7. Schedule your time. Be realistic in what you can achieve in your day! Having a schedule is a great stress reliever, as a typical person experiences stress when they feel they don't have enough time to complete their 'to do list'.
8. Intimacy. Who knew sex with your partner is a good stress reliever! The endorphins and chemicals associated with the physical act are great at reducing stress. Cuddling and kissing your partner can also release oxytocin, which lowers heart rate and blood pressure.
9. Family time. Being among friends and family can help you through stressful times, bringing a sense of belonging and self-worth. It has been suggested that men and women with few family and social connections are more likely to suffer from depression and anxiety.
10. Unplug. I think we have all heard of this stress reliever, but how many of us do it! Some people can spend up to 16 hours a day in front of their various screens. If you also have your 8 hours sleep, that is your entire waking day spent in front of a screen!
This constant availability and connectedness can be quite stressful. Unplug for a certain number of hours per day. Use your phone's "screen time" feature to limit your interruptions during personal hours. Skip social media for a day or introduce a games night instead of watching TV.
Please feel free to share these steps with colleagues, family and friends. It may well help someone who is struggling at the moment and a good reminder of how we can all look after our wellbeing.
For information on our Stress Management and Mental Health courses visit www.ctrcaretraining.co.uk
