Understanding Stress, identifying Stressors & Resolution Stratagies

 

WHAT IS STRESS ?

Stress is our mental and physical response to pressure. Pressures can come from external factors including life events, for example illness, living conditions, work, home/family, study, lack of a necessity, wants or pressures we place on ourselves.

Sometimes even good events can be stressful, such as holidays, starting a new and better job, having a child, parenthood and Christmas.

THOUGHTS

  • This is too much - I can’t cope !

  • It’s Unfair. Someone should be helping me !

  • I havn’t got enough time !

  • I never finish !

  • I must get this done !

  • I don’t want to do this !

EMOTIONS

  • Irritable, quick tempered

  • Anxious

  • Impatient

  • Angry

  • Sad or hopeless feeling

PHYSICAL SENSATIONS

The physical response to stress is caused by the body’s adrenaline response - the body’s alarm signal and survival mechanism when faced with a threat.

Heart racing

Breathing faster

Tense muscles

Hot or sweaty

Headache

Difficulty concentrating

Forgetful

Agitated or restless

Bladder or Bowel problems

RESULTING BEHAVIOURS

Sleep disturbances

Rushing about

Saying you have a lot to do but getting very little done

Shouting or arguing

Eating more or less

Self harm e.g. drinking, drugs

Crying

WHAT TO DO ABOUT YOUR STRESS ?

TAKE ACTION BY IDENTIFYING YOUR STRESSORS

Ask yourself where are you when you are feeling stressed ? What are you doing? Who am I with? Write it down.

MAKE A CHANGE

What can you change that is within your control ? E.g. Could you react differently, find a new job, create a schedule?

Even if you think there is little you can do about some situations maybe you can !

Make considered changes. For example:

Changing the way you think, react to or handle things, take time out to reflect, ask for help, seek advice from others and professionals.

Do things differently,

  • Mindfulness - Learn mindfulness breathing techniques.

  • Physical Exercise - Yoga, boxcercise, swimming etc.

  • Focus your attention fully on another activity.

  • Listen to music that makes you happy (avoid sad or angry music)

  • Help Others - Helping others makes you feel better about yourself

  • Be with other people (Avoid people that trigger stress in you)

  • Talk to someone

  • Limit your responsibilities - it is ok to say no.

  • Take things one step at a time do not plan too far ahead or set unachievable goals

  • Positive self -talk can help. Tell yourself that you are strong, capable and try to believe it even if you don’t at first.

  • Do something creative - make a vision board, write a plan of action, make a poster of your goals

  • Record your thoughts

  • Monitor your progress

  • Use imagery

  • Tell yourself: “ This will pass, It’s only temporary”. “I’ve got through this before I can do it again. It is normal, everyone feels like this at some point for some reason.”

  • Learn to communicate assertively rather than passively or aggressively.

  • Eat a healthy balanced diet

  • Drink plenty of water throughout the day

  • Create a positive environment

CHANGE YOUR MINDSET, Think!

  • What am I reacting to ?

  • Think is this fact or opinion ?

  • What is it that I think is happening here could I be wrong?

  • What are the best and worst scenarios and what is the most likely scenario?

  • How helpful is it for me to think this way ?

  • Am I getting things our of proportion ?

  • Is it worth it ?

  • How important is this problem will it be important in 6 months time, a year ?

  • What meaning am I giving this situation ?

  • Am I overestimating the problem?

  • Am I acting out of fear ?

  • Am I overestimating the threat ?

  • Am I underestimating my ability to cope ?

  • Have I got my “Stress Head” on ?

  • What do I look like to other people when i am stressed ?

  • How does my stress effect other people ?

  • Am I mind-reading what others might be thinking ?

  • Am I trying to predict the future ?

  • What advice would I give someone else in this situation ?

  • Am I too close to this situation ?

  • Am I putting too much pressure on myself ?

  • Just because I feel bad, doesn’t mean things really are bad.

  • Can I do things any differently here ?

  • How much can I control this situation ?

  • What is outside of my control.

  • What changes can I make to those things that I am able to control ?

  • What do I want or need from this situation ? What do they want or need from me ? Is there a compromise?

  • What would be the consequences of responding the way I usually do ?

  • Is there another way of dealing with this ?

  • What would be the most helpful and effective action to take ? (for me, for the situation, for the other person ?

 
JOHN BURBIDGE