Are you experiencing the signs and symptoms of stress? Sadly, far too many of us are—according to the Mental Health Foundation, approximately 74% of UK adults have felt overwhelmed or unable to cope due to stress, and the Health and Safety Executive (HSE) reported that in 2019/2020, over 17 million working days were lost due to work-related stress, depression, or anxiety.
Stress Awareness Day is an opportunity for us all to explore the causes of stress, its impact on our health, and what we can do to live happier, healthier, stress-free lives.
What Causes Stress?
We are all unique, and what one person finds stressful, another might find exciting or motivating. You might have a higher or lower comfort level for stress than your colleagues, family and friends. However, factors that can influence stress levels include:
- Genetics—some people are more prone to stress than others.
- Our upbringing and childhood experiences
- Relationship issues and other personal problems
- Big life changes—like bereavement, pregnancy or moving home
- Financial problems
- Trouble at work
- Housing issues
- Facing a health or family problem
- Isolation
The impact of stress on our health
Stress, when left unchecked, has a profound effect on our physical and mental wellbeing, but there are practical ways to manage and avoid it. Unmanaged stress has been linked to high blood pressure, heart disease, diabetes, obesity, and weakened immune systems. Chronic stress can contribute to depression and anxiety disorders and exacerbate existing mental health conditions.
Ways to Avoid and Manage Stress
While stress is a pervasive issue in the UK and affects millions of individuals, it doesn’t have to control your life. With the right strategies and support, it’s possible to manage and reduce stress effectively.
Identify stressors: The first step in tackling stress is recognising its sources. Keeping a stress diary can help you pinpoint what triggers stress in your life, whether work-related, financial, or personal.
For 2 to 4 weeks, make a note of the when, where and what of any stressful episodes—what you were doing, where you were, and when it happened. You might take note of who you were with, what you were thinking and how you were feeling too.
Adopt a healthy lifestyle: Regular exercise, a balanced diet, and adequate sleep are essential for managing stress. The NHS recommends at least 150 minutes of moderate-intensity exercise per week. When you take part in enjoyable physical activities, whether it’s walking the dog, doing the garden, playing with grandchildren or hitting up the gym, your body releases a cocktail of feel-good hormones and chemicals—endorphins, dopamine, norepinephrine, serotonin and other neurotransmitters that actively reduce stress and pain.
Our partner SASP (Somerset Activity & Sports Partnership) can help hook you up with all sorts of fun, healthy activities in your area to help overcome stress and live a happier and fitter way of life.
Deal with drug and alcohol misuse: Rather than helping us destress, alcohol, drugs and cigarettes increase our stress. Misusing substances is only a way to hide from problems and ultimately ruins our health and reduces our quality of life. Statistics show that 1 in 11 adults have used drugs within the last year, and 24% of adults drink more than the recommended 14 units a week. If you are concerned about drinking or drug use, help is at hand to get you back on track to a healthy, happy and substance-free life.
Mindfulness and relaxation: Practices like meditation, deep breathing, and mindfulness can help calm the mind and reduce stress. The NHS offers resources and guidance on self-help techniques, and check out our OMH Stress page for links to more great resources.
Work-life balance: Set boundaries for work-related activities and prioritise leisure, family, and personal time. We often prioritise work or family needs over our own wellbeing. But neither our employer nor family is getting the best from us if we are stressed. We work better and provide more effective support to our families when we look after ourselves by making time to do the activities that we find enjoyable and relaxing. For your own wellbeing, set aside time to socialise, relax and exercise.
Seek support: Don’t hesitate to reach out for support. Talk to friends, family, or a mental health professional if stress becomes overwhelming. For mental health support, 24 hours a day, seven days a week, contact our partner Mindline Somerset, a confidential listening service which provides a safe place to talk if you, or someone you know, is struggling with stress or other mental health conditions.
Taking action and managing time: When we’re stressed, problems can seem overwhelming, and it is tempting to ignore bills that drop through the door, work problems or relationship issues. However, if we hide from problems, they don’t disappear, and we worry all the more about them. But by taking the smallest step towards a solution, we gain a sense of accomplishment and control. Choose one challenge you face. Think about the smallest step you might take to bring you just a little closer to a solution and act on it. By prioritising tasks and breaking them into manageable steps, you can prevent yourself from feeling overwhelmed.
Plan your finances: Money is an emotional thing, and financial stress is common in the UK. The cost-of-living crisis left 29% of adults experiencing stress, 34% anxiety and 10% hopelessness because of financial worries in 2022. Developing a budget, saving, and seeking financial advice can alleviate money worries.
Open Mental Health partner Citizens Advice Somerset’s Cost of Living Response Team can help with free guidance.
Social Connections: When we are feeling stressed, we often decline invitations to join in social activities, but building and maintaining strong social connections can provide emotional support and reduce feelings of isolation and stress. Connecting with supportive, kind and like-minded people encourages the release of positive neurotransmitters, just like exercise.
Volunteering and charity work are great ways to get more involved in your local community and expand your social circle. If you want to volunteer, our partner Spark Somerset can help you find your ideal volunteering opportunity.
Why not make National Stress Awareness Day a turning point and start building a lifestyle that keeps you calm, healthy and happy? You might start by answering five simple questions that help you build a personalised mind plan to keep you well.