Simple Steps to Managing Stress

Stress has become so common in our fast-paced world that many have begun accepting it as a “normal” part of life, so how can you manage stress? It is key to understand that brushing stress under the rug can be dangerous and self-destructive. Unmanaged stress can create ripple effects that extend well beyond our wellbeing, affecting our relationships, work performances, and physical health in ways we might not even recognise.

The good news is that stress doesn’t have to dominate your life. By understanding its sources and symptoms, and by implementing effective stress management strategies, you can regain your sense of balance and rediscover who you are when you’re not constantly overwhelmed. The following steps will guide you in managing stress and transforming your relationship with it, allowing you to become the best version of yourself once again.

Signs of Stress: What does it look like?

Stress can present itself in a variety of ways and can easily go unnoticed. These signs can be broken down into mental and physical symptoms.

Mental and Emotional Signs:

• Feeling anxious or scared (think ‘Sunday scaries” the dread of returning to work on Monday)
• Mood swings: feeling irritable or frustrated
• Loss of interest in hobbies
• Inability to concentrate or make decisions
• Feeling overwhelmed or helpless

Physical Symptoms:

• Stomach pain
• Headaches and dizziness
• Skin reactions such as hives and stress rashes

Sources of Stress

The symptoms of stress typically surface when we don’t have the resources and support to tackle life’s challenges. Whether you are facing pressure from work, school, home or any sudden life changes, it is essential to identify the stressors in your life to target them effectively. Here are some of the most common causes of stress:

Work

From demanding deadlines and difficult colleagues to the pressure to perform constantly, work can create chronic anxiety that follows you home. Stress can arise from various factors, such as dealing with an overwhelming workload, a toxic work environment, or maintaining a healthy work-life balance.

Family Life and Relationships

Family life is stressful and difficult if you don’t have a stable support system. Different relationships, whether romance, family or friendships, will generate stress in varying ways and intensities.

Finances

Money is an undeniably huge part of life and comes with its own set of stressors. From the cost-of-living crisis that makes paying bills and putting food on the table a struggle to the social pressure to live an expensive lifestyle beyond our means, money stress can quickly spiral to a point that feels all-consuming.

Health

Physical and mental health issues create stress beyond immediate symptoms. Chronic illness, ageing, mental health struggles, or caring for someone with health problems, emotional and physical resources while uncertainty, lifestyle changes, medical costs, and relationship impacts form interconnected stressors.

Social Isolation

Despite constant social media connection, many experience profound loneliness from life transitions, relocations, or relationship breakdowns. This social isolation can trigger depression and anxiety, leaving people feeling alone when facing life’s challenges.

Major Life Events

Significant life changes such as bereavement, divorce or moving home can be highly stressful and emotionally draining. For example, dealing with intense personal emotions like grief might be amplified when dealing with other stressful responsibilities.

Addressing The Stress

Taking care of yourself is vital for managing stress, and it’s important to recognise that prioritising self-care can make a significant difference in how you feel. Here are some gentle self-care practices that can help ease the tension in both your mind and body. By weaving these practices into your daily life, you can carve out moments of calmness and nurture a more positive perspective. Remember, you deserve this time for yourself, and it can lead to a renewed sense of peace.

1. Prioritise Health and Balance

While our physical and mental health appear separate, they affect each other more than you might think. Eating a balanced diet and moving your body daily, whether in the gym, a yoga class or on a walk, will help reduce stress and improve mental wellbeing.

2. Set Healthy Boundaries

Sometimes, simply saying ‘no’ to the things that cause you stress can be highly beneficial. This might be saying no to pressurised social events, perhaps involving unwanted alcohol consumption, or simply anything that makes you uncomfortable; it is always okay to say no!

3. Spend Time in Nature

Spending time outdoors in the fresh air has a positive impact on our mental health and significantly reduces stress. Taking a break from society’s relentless pace and overwhelming pressures to observe the natural world can help restore our inner calm and give us a better perspective on life’s challenges.

4. Emotional Regulation

Learning to regulate your emotions is essential for managing stress effectively. Simple techniques like deep breathing exercises can immediately calm your nervous system when overwhelming feelings arise. Other methods include:

• EFT Tapping: Combining gentle physical tapping on acupuncture/ meridian points with mindful awareness. This practice is proven to quieten our inner voices during high stress, allowing us to process difficult emotions while reducing their intensity.
• Journaling to externalise worries, organise thoughts and practice gratitude. For example, writing down three things that we are grateful for each day forces us to
• Focus on life’s positives without minimising struggles.
• Meditation to stay grounded in the present moment instead of allowing anxieties about the future to spiral.

5. Speak To a Professional

When stress overwhelms, counselling offers a space to process challenges and develop coping strategies. It can also serve as prevention before reaching burnout. TT Training Academy’s EAP service provides counselling support to help individuals with work-related stress, build resilience, and support wellbeing in the workplace.

Dealing With Stress at Work

1. Talk to Your Employer

When struggling with stress levels at work, telling your employer exactly how you feel is essential. They have a duty of care to protect your physical safety and ensure your mental wellbeing is also being cared for and considered. While this conversation might initially seem daunting, most employers are willing to provide support when they understand what you are going through.

2. Workload Management

When working as part of a team, it can be easy to overestimate how much you can do without it taking a mental toll. If your workload has become unmanageable or you’re dealing with personal challenges alongside work, consider redistributing tasks among team members to reduce your burden. If you cannot delegate tasks, then it’s again important to have an open discussion with your employer to manage their expectations.

3. Use your Employee Assistance Programme (EAP)

Employee assistance programmes are designed to be a safe place to discuss your stress and concerns about work. They provide specialist counselling and support that gives employees the resources and strategies to effectively manage stress and other issues in a non-judgmental, supportive space.

Everyone experiences stress, and recognising when you need support is a sign of strength, not weakness. Life’s pressures sometimes feel overwhelming, but you don’t have to navigate these challenges alone. TT Training Academy understands that managing life’s pressures can feel overwhelming, so we’re here to help you build resilience and balance. Through our compassionate counselling services,
practical wellbeing training and stress management resources, we provide a supportive environment where you can develop the tools to navigate challenges at your own pace.