When people say they are stressed out, you generally know what they mean, but we actually define and experience stress differently.
Some people explain how it impacts their emotions, some refer to being physically affected, and some focus on how it affects their thinking.
Stress is universal in that everyone has some understanding about what it means to be stressed, but it is also individual in that how each person experiences stress is vastly different.
Some people find stress helpful and motivating but it can also have a negative impact as well.
Ask yourself, what is your definition of stress or being stressed out?
Something that causes stress is called a stressor. Finding out what your stressors are is an important first step towards change and in possibly finding some relief.
Once you have figured them out, it doesn’t mean that you can always eliminate a stressor completely, but you can minimise it’s effect on you by spending less time thinking about it or by not being so involved with it.
Things that can help when stressed
- Try talking to someone about how you are feeling.
- Try to find some time to exercise. It is an excellent way to de-stress and lift your mood with the endorphin release that the exercise will give you.
- Try using time-management techniques to manage your day or workload more effectively.
- Split up big tasks so they aren’t so overwhelming. Make sure you acknowledge when you have achieved something.
- Use breathing exercises to help you remain calm.
- Consider peer support. A problem shared is a problem halved.
- Plan ahead if you know a day will be stressful to help you be as prepared as possible.
- Try some positive thinking. Each day think about what went well and try to find something you are grateful for in each day.
Things to avoid
- Don’t try to do too much or get everything done at once. Give yourself smaller achievable targets.
- Try not to focus on what you can’t change. Instead focus on what you can or what might help you to feel better.
- Remember that you are not alone. Others will likely be feeling this way as well.
- Try not to turn to coping strategies like smoking, alcohol, gambling or drugs. These can actually negatively impact your mental health.
Below is an example of a healthy coping strategy through a breathing exercise.
Give it a try!
The trick is to practise it when you aren’t stressed so you will be able to automatically do it without thinking about it.
Breathing exercise for stress
This calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.
You will get the most benefit if you do it regularly, as part of your daily routine.
You can do it standing up, sitting in a chair that supports your back, or lying on a bed or yoga mat on the floor.
Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.
If you’re lying down, place your arms a little bit away from your sides, with the palms up. Let your legs be straight, or bend your knees so your feet are flat on the floor.
If you’re sitting, place your arms on the chair arms.
If you’re sitting or standing, place both feet flat on the ground. Whatever position you’re in, place your feet roughly hip-width apart.
- Let your breath flow as deep down into your belly as is comfortable, without forcing it.
- Try breathing in through your nose and out through your mouth.
- Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first.
- Then, without pausing or holding your breath, let it flow out gently, counting from one to five again, if you find this helpful.
- Keep doing this for three to five minutes.