Managing Stress

Stress is the body's response to stressful situations that are out of your control. These things can include loss, conflicts with family, friends and co-workers or maybe even a stranger; You may find yourself overly busy making excessive commitments that you struggle to handle or you may experience simple communication frustration with a toddler. These are common all common causes of stress along with many other things.

Symptoms of Stress

Stress can easily show itself in physical symptoms, especially if the stress continues over a long period of time.

Common Physical Symptoms of Stress include:

- headaches

- back pain

- neck pain

- chest pain or discomfort

- other pain or discomfort

- problems with digestion

- nausea

- shaking

- sweating

- dizziness

- numbness or tingling

Common Emotional, Behavioral, and Cognitive Symptoms of Stress:

- irritability

- crying

- frustration, anger

- impatience

- emotional fatigue

- burnout

- deceased productivity

- concentration problems

- memory problems

- confusion

All of these can be symptoms of stress.

Have you seen a health care professional to determine whether there are other causes for your symptoms? Stress itself can cause symptoms, and it can also contribute to symptoms that are caused by another illness.

If you have determined that stress is causing or contributing to your symptoms, you can manage your stress to minimize its impact.

*Grab a pen and paper and let’s answer a few questions.

Are you having a good day? Is there anything that is causing you stress today? Make a list. __________________________

Now list the things that you have found stressful over the past few weeks. This will allow you to evaluate what causes your stress. _________________________

Stress can also stem from bigger issues. Can you name any larger causes of stress for you over the past year or more. (This could be illness, divorce or separation, even moving house or trying and failing to become pregnant) __________________________

Understanding your Stress

What do you notice when you are feeling stressed? __________________________

Do you have early warning signs of stress? __________________________

Do you have stress symptoms often? __________________________

Coping Skills and Habits

What do you do to cope with stress? __________________________

How effective are they in combating your stress? __________________________

Handling Situations

Look at the things that cause you to stress and come up with ways to combat these problems.

For example:

- Saying No

- More communication

- Seeking support

- Journaling

- Setting boundaries around people of issues.

Write down a Stressful situation: ___________________________

How can this situation be changed or improved? ___________________________

Finding Effective Coping Strategies

It is important to use a different and effective coping strategies to manage stress that inevitably will occur.

You will need to practice your coping strategies often, to stop stress from building up and developing into something more uncontrollable.

We can’t always control or change every stressful situation. But your coping tools can help you to manage it.

There are many holistic coping strategies you can use including:

- Mindfulness techniques

- Meditation techniques

- Writing and Journaling

- Breathing techniques

- Gentle or Vigorous Exercise

- Daily Affirmations

- Concentrate on a hobby

List three coping strategies that would like to use regularly: 1.__________________________

2.__________________________

3.__________________________

When during the day will you make time for this? ___________________________

Now that you know where and what is causing your stress you can start to create a holistic practice using the tools you want to try. What’s great about these holistic practices is that they are also self-care measures and can be enjoyed regardless of whether you are stressed or not. In fact, I encourage you to enjoy these practices throughout your life and create a regular routine.

And if all else fails then take a deep cleansing breath into the stomach and start again.

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Charlotte is a poet and writer from Kent, UK. She can be found on Instagram @charlofay