The first thing to do in stress management is to identify the cause of your stress, be it your job, your relationship or anything else that sets your teeth on edge. Once you know what’s triggering this wellness spiral, you can potentially eliminate the problem and get your metal health back on track. Professor Cary Cooper, an occupational health expert at the University of Lancaster, explains, ‘In life, there’s always a solution to a problem. Not taking control of the situation and doing nothing will only make your problems worse.’ So, how do you take control of your situation and get rid of that stress?
1. Get active: Exercise helps to reduce some of the emotional intensity that you’re feeling, clear your thoughts and enable you to deal with your problems in a calm way. According to Cooper, ‘To deal with stress effectively, you need to feel robust and you need to feel strong mentally. Exercise does that.’
2. Take control: ‘If you remain passive, thinking, “I can’t do anything about my problem”, your stress will get worse,’ Cooper warns. ‘That feeling of loss of control is one of the main causes of stress and lack of wellbeing.’
3. Connect with others: ‘If you don’t connect with people, you won’t have support to turn to when you need help,’ Cooper notes, as doing things with your friends helps you to laugh and relax, which relieves stress. Cooper adds, ‘Talking things through with a friend will also help you find solutions to your problems.’
4. Take some time for you: Here in the UK, we work longer hours than anyone else in Europe, which means we’re not taking the time to do the things we love. ‘We all need to take some time for socialising, relaxation or exercise,’ asserts Cooper, who suggests that you schedule in a few evenings a week just for you. He explains, ‘By earmarking those two days, it means you won’t be tempted to work overtime on those days.’
5. Challenge yourself: Try learning a new language or sport to build your confidence. Cooper clarifies, ‘By constantly challenging yourself you’re being proactive and taking charge of your life. By continuing to learn, you become more emotionally resilient as a person. It arms you with knowledge and makes you want to do things rather than be passive, such as watching TV all the time.’
6. Ditch disastrous coping mechanisms: Cooper warns than men are more likely to rely on alcohol, smoking and caffeine as your ways of coping, as ‘women are better at seeking support from their social circle.’ However, this way of relieving stress is ‘like putting your head in the sand,’ says Cooper. ‘It might provide temporary relief but it won’t make the problems disappear. You need to tackle the cause of your stress.’
7. Do your bit: Volunteering or doing someone a favour each day can help you to feel more resilient. Cooper notes, ‘Helping people who are often in situations worse than yours will help you put your problems into perspective. The more you give, the more resilient and happy you feel.’
8. Don’t work hard, work smart: Prioritise your work and concentrate on those tasks that make a difference. Cooper urges, ‘Leave the least important tasks to last. Accept that your in-tray will always be full. Don’t expect it to be empty at the end of the day.’
9. Accentuate the positive: Find things in your life for which you are grateful, and write down three new ones at the end of each day. Cooper laments, ‘People don’t always appreciate what they have. Try to be glass half full instead of glass half empty.’