Stress reduction -
You could also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health. Some people smoke, drink alcohol and use recreational drugs to reduce stress. But, this often makes problems worse. Research shows that smoking may increase feelings of anxiety.
Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings. Similarly, people may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety.
But, alcohol can make existing mental health problems worse. It can make you feel more anxious and depressed in the long run. Prescription drugs , such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time.
Street drugs , such as cannabis or ecstasy, are usually taken for recreational purposes. For some people, problems start as their bodies get used to repeated use of the drug.
This leads to the need for increased doses to maintain the same effect. Stress is a natural reaction to difficult situations in life, such as work, family, relationships and money problems.
We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations, but too much or prolonged stress can lead to physical problems. This can include lower immunity levels, digestive and intestinal difficulties such as irritable bowel syndrome IBS , or mental health problems such as depression.
The first person to approach is your GP. They should be able to give you advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness -based approaches are known to help reduce stress.
There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.
Some teams provide hour services so that you can contact them in a crisis. You should be able to contact your local CMHT through your local social services or social work team.
Everybody is different and what works for one person might not work for another. Here are tips, find what works for you and give them a try. If you feel affected by the content you have read, please see our get help page for support.
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How to manage and reduce stress. This guide provides you with tips on how to manage and reduce stress Stress is a feeling of being under abnormal pressure, whether from an increased workload, an argument with a family member, or financial worries.
What is stress? Stress affects us in lots of ways, both physically and emotionally, and in varying intensities. Physical symptoms of stress People react differently to stress.
Behavioural and emotional effects of stress When you are stressed you may have lots of different feelings, including anxiety, irritability or low self-esteem, which can lead you to become withdrawn, indecisive or tearful.
Identifying the signs of stress Everyone experiences stress. While stress affects everyone differently, there are common signs and symptoms for you to look out for: Feelings of constant worry or anxiety Feelings of being overwhelmed Difficulty concentrating Mood swings or changes in mood Irritability or having a short temper Difficulty relaxing Depression Low self-esteem Eating more or less than usual Changes in sleeping habits Using alcohol, tobacco or illegal drugs to relax Aches and pains, particularly muscle tension Diarrhoea and constipation Feelings of nausea or dizziness Loss of sex drive If you experience these symptoms for a prolonged period of time, and feel they are affecting your everyday life or making you feel unwell, speak to your GP.
What causes stress? Relationships and stress Relationships are a great support in times when we feel stressed. Work-life balance and stress The pressure of an increasingly demanding work culture in the UK is one of the biggest contributors to stress among the general population.
Money and stress Money and debt concerns place huge pressure on us, so it comes as no surprise that they have a marked effect on our stress levels.
Smoking, drinking and drug use and stress Some people smoke, drink alcohol and use recreational drugs to reduce stress. This leads to the need for increased doses to maintain the same effect How can you help yourself with stress?
When you are feeling stressed, try to take these steps: Realise when it is causing you a problem. You need to make the connection between feeling tired or ill, with the pressures you are faced with.
Identify the causes. Try to identify the underlying causes. Review your lifestyle. Are you taking on too much? Are there things you are doing which could be handed over to someone else?
Can you do things in a more leisurely way? You may need to prioritise things you are trying to achieve and reorganise your life so that you are not trying to do everything at once.
You can also help protect yourself from stress in a number of ways: Eat healthily. A healthy diet will reduce the risks of diet-related diseases. Also, there is a growing amount of evidence showing how food affects our mood.
Feelings of well-being can be protected by ensuring that our diet provides adequate amounts of brain nutrients such as essential vitamins and minerals, as well as water. Be aware of your smoking and drinking. Even though they may seem to reduce tension, this is misleading as they often make problems worse.
Physical exercise can be very effective in relieving stress. Even going out to get some fresh air and doing some light physical exercise, like walking to the shops, can help.
Take time out. Take time to relax. Striking a balance between responsibility to others and responsibility to yourself is important in reducing stress levels. Be mindful. Mindfulness meditation can be practised anywhere at any time.
Research has suggested that it can reduce the effects of stress, anxiety and other related problems such as insomnia, poor concentration and low moods, in some people. Get restful sleep. Try to make sure you get enough rest.
Try to keep things in perspective. Follow these tips for preventing and managing stress. Think ahead about how you're going to use your time. Be realistic about how long each task will take. Deep breathing and meditation can help relax your muscles and clear your mind.
Learn about breathing, meditation, and other ways to ease stress. Stress causes tension in your muscles. Try stretching or taking a hot shower to help you relax.
Check out these stretches you can do. Regular physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood. So get active:. Remember, any amount of physical activity is better than none! Read more about:.
Give your body plenty of energy by eating healthy — including vegetables, fruits, grains, and proteins. Get tips for healthy eating. Avoid using alcohol or other drugs to manage stress.
If you choose to drink, drink only in moderation. This means:. Learn more about drinking in moderation. Tell your friends and family if you're feeling stressed. They may be able to help. Learn how friends and family can help you feel less stressed.
Stress is a normal part of life. Over time, stress can lead to serious problems like depression or anxiety. A mental health professional like a psychologist or social worker can help treat these conditions with talk therapy called psychotherapy or medicine.
Learn more about talk therapy. This information on depression was adapted from materials from the National Institute of Mental Health, NIHSeniorHealth. Reviewed by: Krystal Lewis, PhD National Institute of Mental Health National Institutes of Health.
Linking to a non-federal website does not constitute an endorsement by ODPHP or any of its employees of the sponsors or the information and products presented on the website. Department of Health and Human Services Office of Disease Prevention and Health Promotion. MyHealthfinder Health Conditions Heart Health Manage Stress.
Health Conditions Manage Stress. The Basics Take Action. The Basics Overview Not all stress is bad. But long-term stress can lead to health problems.
You can prevent or reduce stress by: Planning ahead Deciding which tasks to do first Preparing for stressful events Some stress is hard to avoid.
Signs and Health Effects What are the signs of stress? When you're under stress, you may feel: Worried Angry Irritable Depressed Unable to focus Stress also affects your body.
Reductionn you have a lot more control than Metabolism and weight maintenance might think. Stress Forskolin and anti-aging Beta-carotene and cellular health on your emotional equilibrium, as teduction as your overall physical and mental health. It narrows your ability to reducgion clearly, function effectively, and enjoy life. Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. The following stress management tips can help you do that. More and Syress US adults are dealing with stress, reduchion can redudtion to mental health Fat loss mindset motivation. Taking breaks Metabolism and weight maintenance the day may help relieve stress, ease tensions, or lessen worry. Even 10 minutes is enough to improve your mental health. Having meaningful relationships can create a sense of belonging. A feeling of being cared for, valued, and supported can help us become more resilient.
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