Friday, 25 September 2009 14:58 Last Updated on Friday, 25 September 2009 15:28

If you’re feeling stressed, take the time out pick yourself up with these quick tips. Stress means different things, but it’s basically feeling overwhelmed and unable to muster your personal resources – emotional, physical, social or intellectual – to cope with challenges from loosing your car keys to relationship worries, from financial stress to the physical impact of being run down with the flu.

What triggers these reactions and how you deal with them varies from person to person, so self-awareness if the first step towards finding a solution. Once you know the triggers, you need strategies to keep your stress levels to a minimum. Here’s how:

What You Can Do

Begin an exercise habit

This is the single best solution to stress say 65% of people surveyed in a report by pharmaceutical company Pfizer. Just 20 minutes a day, four or five times a week is enough to trigger a rest and relaxation response that calms both your body and mind, uses excess energy and relieves muscle tension. Exercise also stimulates the release of ‘feel good’ endorphins which helps you take a more positive approach when dealing with challenges.

Seek company

Connecting with other people – whether family or friends – is a great remedy. 6 out of 10 of us cite this as the best means of banishing your worries. If you feel isolated joining a group, sports club, dance group, yoga class, or anything similar can provide a great source of comfort and encouragement as well as distracting you from your worries.

Learn to relax

Stress is often perceived as a weakness with a majority of people believing it’s the result of poor coping skills. Having a good relaxation strategy is an important step to deflect anger and worry – that means taking a break at work, learning relaxation techniques from ad hoc breathing exercises and muscle relaxation to structured routines such as yoga, meditation or Tai Chi. See our featured article on getting started with meditation.

Look for a distraction

At those times when you feel your stress is overwhelming look for an immediate distraction. This could be making a pleasurable phone call, doing a jigsaw puzzle, or picking up the knitting needles. Any activity that takes your mind off dark thoughts is a great resource for controlling stress. Again finding a hobby that will absorb you is a sure fire way of seeking respite from your problems and can help to change your perspective. It’s too easy to get wrapped up in your worries and when this happens things tend to snowball and get out of proportion.

What not to do

Don’t make food your friend

Comfort food and overeating are two well known self gratification sources when we’re feeling stressed, with women twice as likely as men to indulge. Alas it’s the least effective remedy – overeating the wrong foods can play havoc with your blood glucose levels and cholesterol – as well as encouraging weight gain. If feelings of fullness do soothe you look for healthy options high in fibre and good carbohydrates. It’s also important to avoid stimulants such as caffeine and nicoteine. See our feature on foods to combat stress.

Don’t nudge the bottle

Drowning your sorrows with alcohol is a sure fire recipe for disaster – while it may initially calm you, the effects are short lived and often result in a second wave of anxiety. Alcohol is often full of sugar, is habit forming and often leads to bad food choices, particularly when you are hung-over.

Don’t rely on pills

Medication undoubtedly has it’s place in dealing with anxiety and it’s effects, but it’s important to consult a doctor and use any pills strictly as recommended. Stay clear of recreational drugs – they will ultimately worsen anxiety symptoms. And forget the DIY approach – borrowing from others, sampling left-overs in the bathroom cabinet or experimenting with OTC sleep and stress aids in conjunction with prescribed medication. You could be creating a cocktail that does more harm than good.

Don’t ignore lasting anxiety

Constant stress can lead to an anxiety disorder which, if untreated, may also lead to depression. Anxiety disorders are typically treated with either medication or psychotherapy. Depending on your symptoms you may require either one of these types of treatment, or a combination of the two. Your doctor will be able to help you with the most appropriate treatment for your circumstances For generalized anxiety disorders it is likely that you will be recommended psychological treatment before trying medication.

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If you enjoyed this article you may also enjoy:

• The Health Benefits of Meditation and How to Get Started
• Stress Busting Foods
• 10 Tips For a Longer, Happier Life
• 20 Amazing Facts About Happiness

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