What to do if you are struggling with stress

Stress is the feeling of being under too much mental or emotional pressure. Pressure turns into stress when you feel unable to cope.

Symptoms of stress

Stress causes an increase in hormones in your body. These hormones help deal with pressures or threats. This is known as the ‘fight or flight’ response.

Once the pressure or threat has passed, stress hormones will usually return to normal. But, if you’re constantly under stress, these hormones will stay in your body. This can lead to the symptoms of stress.

Stress can affect your overall health if it isn’t addressed. This means it’s important to be able to spot the symptoms of stress early.

Recognising the signs and symptoms of stress will help you figure out healthy ways of coping. It can also stop you from using unhealthy coping methods like drinking or smoking.

What are the symptoms of stress?

Symptoms of stress include:

• sleeping problems
• not feeling hungry
• difficulty concentrating
• anxiety
• feeling irritable
• low self-esteem
• constant worry
• losing your temper more easily
• drinking more alcohol
• headaches
• muscle tension or pain
• dizziness

Causes of stress

Stress is a normal reaction and can show in different ways. This means a situation that feels stressful to one person may not be for someone else.

Many things in life can cause stress, including work, relationships and money issues. When you feel stressed, it can get in the way of being able to deal with your problems. It can even affect other things you do.

How to manage stress

There’s no set way to manage stress, but some of these suggestions may help.

Online courses and apps for stress

There apps and online courses to help you manage stress, including SilverCloud.

SilverCloud is an 8 week online course to help you manage stress, anxiety and depression. You will work through different topics that are chosen for you by a therapist. You can complete this in your own time and at your own pace.

You should speak to your GP about trying SilverCloud.

Breathing and relaxation exercises

Breathing and relaxation exercises can help you feel calmer and manage stress. They are most helpful if you practice them regularly. Eventually they may become something that you do automatically when you’re stressed.

Stress diary

If you’re not sure what’s making you stressed, use a diary to keep a note of stressful episodes. You could do this for 2 to 4 weeks and then review it.

In a stress diary, you could include:

• the date, time and place of a stressful episode
• who you were with
• what you were doing
• how you felt physically and emotionally
• what you were thinking
• how stressed you felt (on a scale from 1 to 10)

Why is a stress diary important?

Doctors sometimes recommend keeping a stress diary to help them diagnose stress.

It can help to work out:

• what triggers your stress
• how you work under pressure
• better ways of coping

Stress management groups

You may find it helpful to try a stress management group or class. Talking things though can help with stress, and these groups can help you identify your problems and learn ways to cope.

Speak to your GP practice if you’d like to try a stress management group or class.

Breathing Space

If you need help with stress, you can phone the Breathing Space helpline on 0800 83 85 87. This is open 6pm to 2am Monday to Thursday and 24 hours at the weekend. These advisors will listen to you and help you find ways of coping.