Spotlight on Managing stress

I n t h e s e a n x i o u s t i m e s , w e c o u l d a l l u s e h e l p t o m a n a g e o u r s t r e s s l e v e l s . O u r e x p e r t s h a v e s o m e h e l p f u l t i p s

Katie’s job as a PR executive was causing her so much stress that in December last year she quit, even though she didn’t have a new job lined up. ‘I was getting crippling stomach aches, had constant brain fog and was bursting into tears randomly,’ she recalls.

While Katie’s experience was extreme, stress is all too familiar to many of us. Symptoms can include mood swings, a lack of concentration or confidence, and a general lack of enthusiasm, as well as headaches, chest pain and stomach pains* .

Stress can cause our bodies to go into ‘fight or flight’ mode in reaction to a perceived threat – our brains preparing us to stand and fight, or run away**. While this was useful in the days of sabretoothed tigers, it’s not so good for meeting deadlines or coping with a pandemic. But there are things you can do to manage stress – and you can start now.

Work-related stress

Like many who started working from home in 2020, Katie noticed her workload spiralling and her working hours creeping up once there wasn’t the boundary of a commute at the end of the day. ‘I was working late every night to clear my to-do list for the next day,’ she says, ‘but it never helped ‘‘‘No’ is one of the hardest words for a lot of people. But you can reframe it to an acronym: Negotiation Opportunity Neil Shah, The Stress Management Society

500k

people in the UK have work-related stress at a level that makes them feel ill*

because the following morning requests would pour in again.’

Neil Shah, chief de-stressing ofcer at The Stress Management Society and author of The 10-Step Stress Solution, says there is a simple way to take control of an overwhelming workload: saying no. ‘It’s one of the shortest yet hardest words in the English language,’ he admits. ‘For a lot of people it’s a real negative. But you can reframe it to an acronym: Negotiation Opportunity.’

Instead of an outright ‘no’ next time your boss asks you to take on yet another urgent task, Neil urges being honest about what you’ve got on your plate so that adjustments can be made. People are often unaware how much you’re juggling – especially when you’re not together.

With creating boundaries, he suggests a ‘virtual commute’ – for example, going for a walk before you start work. ‘When you get back, you’re not arriving at home, you’re arriving at work. Mentally, you’ve flipped the switch.’ It’s important to do the same at the end of the day too.

Back-to-normality stress

Mental health experts say they’re seeing a rise in stress levels now restrictions have been lifted – it seems ‘back to reality’ might be more of a bump than we realised.

‘I feel panicky,’ says busy mum Cerys***. ‘All the things from prelockdown are creeping back – the stressful mornings, school dropoffs and the rush-hour commute, the pressure to be “doing” all the time. The quieter pace of life suited me and now things are speeding up, it’s overwhelming.’

If that sounds familiar, you’re not alone, says Somia Zaman, a psychotherapist who runs My Therapy Space clinic in Stockport. ‘The thought of getting back out there can be scary,’ she says.

The trick is, again, to create boundaries, but this time by talking to friends and family about it. ‘People are often more understanding than we expect,’ she says. ‘Once you’ve shared your feelings, you’ll feel less pressure to say yes to everything.’

And don’t rush to get back to normal, she says. Make rules – for example, just one social engagement a week. You may find people are grateful to be able to do the same!

Stress busters

Do…

• LISTEN TO MUSIC: According to scientists, Adele’s hit Someone Like You is one of the best songs for relieving stress† .

• REGULATE YOUR BREATHING: Take deep breaths and focus on this. ‘From the pit of your stomach,’ says Somia, ‘inhale for as long as you can, then exhale for as long as you can. Do this for a few minutes.’

Don’t…

• DROWN YOUR SORROWS: Alcohol disrupts the chemical balance of our brains, making it harder to manage our thoughts and moods†† .

• KEEP IT TO YOURSELF: Experts agree that sharing your feelings with someone (whether it’s a friend, a family member or a professional) is invaluable.

FOR MORE ADVICE

Always seek help if you feel your stress is getting out of control. Speak to your GP or visit nhs.uk/every-mind-matters for loads of practical advice. You can also call the Samaritans on 116 123 for confdential emotional support, 24 hours a day.

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