Do need to reless stress

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Order this publication. Here, we would like to start, by giving you an introduction to what stress is, what the s of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation. Stress is a feeling of being under abnormal pressure.

This pressure can come from different aspects of your day to day life. Such as an increased workload, a transitional period, an argument you have with your family or new and existing financial worries. You may find that it has a cumulative effect, with each stressor building on top of one another. During these situations you may feel threatened or upset and your body might create a stress response. This can cause a variety of physical symptoms, change the way you behave, and lead you to experience more intense emotions. Stress affects us in a of ways, both physically and emotionally and in varying intensities.

Everyone experiences stress. However, when it is affecting your life, health and wellbeing, it is important to tackle it as soon as possible, and while stress affects everyone differently, there are common s and symptoms you can look out for: If you are experiencing these symptoms for a prolonged period, and feel they are affecting your everyday life or are making you feel unwell, you should speak to your GP.

You can ask for information about the support services and treatments available to you. Find out more about stress in our A-Z guide. Now, we would like to move on to a more detailed look at the causes and effects of stress. In this section we will focus on the effects prolonged stress has on your body, behaviour and emotions, and look at key causes such as relationships, money, work, alcohol and drug use. Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better in certain Do need to reless stress.

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Excessive or prolonged stress can contribute to illness such as heart disease3 and mental health problems such as anxiety and depression. Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems. We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations, 34 but too much or prolonged stress can lead to physical problems.

This can include lower immunity levels, 35 digestive and intestinal difficulties, e. People react differently to stress. Some common symptoms of stress include sleeping problems, sweating or a change in appetite. Symptoms like these are triggered by a rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the 'fight or flight' response. Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the rate at which you perspire.

This prepares your body for an emergency response.

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Cortisol, another stress hormone, releases fat Do need to reless stress sugar into your system to boost your energy. As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains.

In the long-term, you may be putting yourself at risk from heart attacks and stroke. Over time, the build-up of these chemicals and the changes they produce can be damaging for your health. When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.

You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.

For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition. All sorts of situations can cause stress. The most common involve work, money matters and relationships with partners, children or other family members. Stress may be caused either by major upheavals and life events such as divorce, unemployment, moving house and bereavement, or by a series of minor irritations such as feeling undervalued at work or arguing with a family member.

Relationships are a great support in times when we feel stressed. However, from time to time the people close to you, be it a partner, parent, child, friend or colleague, can increase your stress levels. We explored relationships for Mental Health Awareness Week and how good relationships are vital for our mental health.

Watch our animation now:. Events such as ongoing minor arguments and disagreements, to larger family crises, such as an affair, illness or bereavement are likely to affect the way you think, feel and behave. This may consequently have an impact on your stress levels. Read our guide to investing in your relationships. The pressure of an increasingly demanding work culture in the UK is one of the biggest contributors to stress among the general population. The human costs of unmanaged work related stress is extensive.

Feeling unhappy about the amount of time you spend at work and neglecting other aspects of life because of work may increase your vulnerability to stress. Increased levels of stress can, if not addressed early enough, lead to burn-out or more severe mental health problems. Money and debt concerns place huge pressure on us, so it comes as no surprise that they have a marked effect on our stress levels. The effects of the economic crisis have affected everyone in some capacity. The combination of chronic stress and debt can result in depression and anxiety, 26 and has been highlighted as a factor linked to suicidal thoughts and attempts.

It is important if you are worried about your Do need to reless stress and debts that you do not try to deal with them alone. There is a lot of help and support available to you through organisations such as Step Change and Citizens Advice. You should also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.

You might find that you smoke, drink alcohol or use recreational drugs to reduce stress. However, this often makes problems worse. Research shows that smoking may increase feelings of anxiety. Similarly, you may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety.

However, alcohol may make existing mental health problems worse. It can make you feel more anxious and depressed in the long run. Prescription drugs, such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time. For some people, problems start as their bodies get used to repeated use of the drug. This le to the need for increased doses to maintain the same effect. Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out.

It is important to know that you can get help as soon as possible, and that you deserve to get better. The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy this is a type of therapy that works by helping you to understand that your thoughts and actions can affect the way you feel and Mindfulness based approaches are known to help reduce stress. There are also a of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.

Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety fromMonday to Friday. Call Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities. StepChange provides help and information for people dealing with a range of debt problems.

Freephone including from mobiles Mind provides information on a range of mental health topics to support people in their own area from 9.

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Call or [ protected]. Rethink provide specific solution-based guidance - Fax: [ protected]. Samaritans offer emotional support 24 hours a day - in full confidence. There are a of specialist services that provide various treatments, including counselling and other talking treatments. Often these different services are coordinated by a community mental health team CMHTwhich is usually based either at a hospital or a local community mental health centre.

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Some teams provide hour services so that you can contact them in a crisis. You should be able to contact your local CMHT through your local social services or social work team.

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Home Publications How to manage and reduce stress How to manage and reduce stress Download for free Lawrlytho am ddim Related content Stress. Order this publication Here, we would like to start, by giving you an introduction to what stress is, what the s of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation.

What is stress? However, when it is affecting your life, health and wellbeing, it Do need to reless stress important to tackle it as soon as possible, and while stress affects everyone differently, there are common s and symptoms you can look out for: 15 feelings of constant worry or anxiety feelings of being overwhelmed difficulty concentrating mood swings or changes in your mood irritability or having a short temper difficulty relaxing depression low self-esteem eating more or less than usual changes in your sleeping habits using alcohol, tobacco or illegal drugs to relax aches and pains, particularly muscle tension diarrhoea and constipation feelings of nausea or dizziness loss of sex drive.

Three steps to take when feeling stressed 1. Realise when it is causing you Do need to reless stress problem Try to make the connection between feeling tired or ill and the pressures you are faced with Look out for physical warnings such as tense muscles, over-tiredness, headaches or migraines 38 2.

Review your lifestyle Could you be taking on too much? Are there things you are doing which could be handed over to someone else? Can you do things in a more leisurely way? To act on the answer to these questions, you may need to prioritise things you are trying to achieve and re-organise your life This will help to release pressure that can come from trying to do everything at once. Seven steps to help protect yourself from stress 1. Eat healthily Eating healthily can reduce the risks of diet-related diseases 39 There is a growing amount of evidence showing how food affects our mood40 and how eating healthily can improve this You can protect your feelings of wellbeing by ensuring that your diet provides adequate amounts of brain nutrients such as essential vitamins and minerals, as well as water 41 2.

Be aware of smoking and drinking alcohol Try not to, or reduce the amount you smoke and drink alcohol Even though they may seem to reduce tension initially, this is misleading as they often make problems worse 42 3. Exercise Try and integrate physical exercise into your lifestyle as it can be very effective in relieving stress Even just going out and getting some fresh air, and taking some light physical exercise, like going for a walk to the shops can really help 43 4. Be mindful Mindfulness is a mind-body approach to life that helps us to relate differently to experiences.

It involves paying attention to our thoughts and feelings in a way that increases our ability to manage difficult situations and make wise choices Try to practice mindfulness regularly Mindfulness meditation can be practiced anywhere at any time Research has suggested that it can reduce the effects of stress, anxiety and related problems such as insomnia, poor concentration and low moods, in some people 44 Our Be Mindful website features a specially developed online course in mindfulness, as well as details of local courses in your area 6.

Get some restful sleep Are you finding you are struggling to sleep? Could you amend your environment to help improve your sleep? Could you get up instead of staying in bed when your mind is worrying at night? Could you make small changes to your lifestyle to help your get a restful sleep? Helpful organisations for money worries It is important if you are worried about your finances and debts that you do not try to deal with them alone.

Do need to reless stress

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