Using the Cognitive Behavioural Therapy (CBT) toolkit and Therapy is a proven method of managing your stress levels both at a personal level and workplace level.
Undertaking a few CBT therapy sessions will help you improve and manage your coping skills and become more fruitful, productive and successful not only in the workplace but in your social environment and community.
Important for you to know – is that there is no shame or stigma for experiencing stress, we all experience it all different levels. Stress coping and management is an individual thing. The earlier you deal with it, the less the recovery period and impact to yourself, your family and relationships and Your team. Worry ( Anxiety) and Stress affects the whole body, heart action, circulation, breathing, nervous systems. It needs to be managed.
” The activity or worry keeps you Immobilized” – Wayne Dwyer
We can blame the traffic, our environment, our schedule, the pressure and anything else we allocate to our perception of Stress, but stress is inside us, it is our thoughts, our responses, reactions and behaviours to situations or moments in our environment. Managing Stress is the way we react, respond, think and behave in those situations. You can do it, you can manage your stress and use it to your advantage.
Some Tips in Managing your Stress levels
- Make time for yourself – Allow time for yourself to enjoy those activities that provide you with a sense of achievement, enjoyment and relaxation. Engage in a hobby, walk, exercise, cycle and get out into fresh air and be present in the moment.
- Learn to breathe – Practice breathing exercises from your diaphragm, when you begin to experience symptoms of stress start to breathe. This will get oxygen into your brain and calm you so that you respond instead of reacting. Breathe deep and expel the CO2 from your body, this will allow you to think clearer. Deep breathing also boosts your Endorphins.
- Ask yourself some questions in the moment – What is within my control? Is there something I am not considering? Why am I taking this personally? Is there another perspective / aspect I should consider?
- Revisit your STRESS CONTAINER – What are you filling your stress container with? What is your coping capacity level?
- Take control – If you think I cannot do anything about this situation or problem it will get work. Cease to be passive, manage your thoughts, build resilience, empowering yourself is a major step in resolving the issue or situation. Be kind to yourself.
“Stress is a very individual thing as we all use a different Frame of Reference when dealing with our perception of Stress”
- Manage your expectations – sometimes we set an extremely high standard for ourselves and try get everything perfect when Good Enough will suffice.
- It is okay if we make a mistake – it is part of our learning and experience. Learn from it. Beating yourself up and ruminating on it is toxic to your well-being.
- Laugh – laughing releases feel good neurotransmitters like endorphins and causes oxygen to saturate your organs. It allows you to relax. Try to imagine how the situation might appear from the outside, or how you might see it down the road.
- Relax – Take your mind off the guilt and regret of the past. You do not belong in the past release it. Become present in the moment. Think of a place and time you were happy and enjoy the moment, this will relax you and allow you to think clearly.
- Watch what you eat – give your body the proper fuel it needs, eat nutritional foods and not the fast or junk foods readily available and desirous in times of stress.
- Exercise regularly – Exercise helps clear your mind, reducing the harmful effects of stress. It can also give you time alone to think through stressful situations.
- Get some sleep – regular sleeping is fuel for the brain and reduces stress. Aim for at least 7-8 hours a night. Change your routine if necessary you will feel better in the morning after a rested sleep. A cup of tea, a few stretches, a few moments of meditation, a warm bath, and quiet music are all great ways to relax.
- Think positively and have a positive attitude – studies show that of our daily thoughts ( all 60,000 of them) are mostly negative and from the past, in fact we only have 5 – 8% positive thoughts in a day. The ability to change that is in your hands. You can renew your mind.
- Attitude – adopting the right attitude can change your negative perception of the stressful situation to a positive one. Having an attitude of gratitude is a key principle to apply.
“When we change our perception we gain control” – Greg Anderson
Avoiding these can Help you Manage your Stress
When we experience symptoms of stress our minds begin to race as well as our heart rate and to manage them, consider avoiding these:
- Caffeine – Reduce your intake and levels of – caffeine, coffee, energy drinks etc
- Alcohol – This is a mood depressant and will make things worse
- Getting Angry – This will fuel the chemicals in the brain to make matters worse and leave you with high levels of adrenaline and cortisol that your body has to deal with.
- Negative thinking – I should have, I must, I could have , I am no good, I am a failure, I cannot cope, Why are they picking on me? These invoke depressive thoughts and fear.
- Sugar – This causes mood swings ( highs and lows) – the desire for more sugar is a response to the release of Cortisol which is released when we get stressed, anxious, fearful or angry.
- Ruminating on the situation – Stress is an internal experience as well as an interactive one. The more we negatively think and react to it the more it feeds the sense of being overwhelmed and depletes your coping mechanisms.
” The greatest weapon against STRESS is our ability to choose one thought over another “- William James
We need to build our mental fitness and resilience and that means turning your life around and asserting a positive influence when stress begins to raise its head. We trust this has been helpful to you, it is not a complete or definitive list but an opportunity for you to manage your stress and live a healthier and fuller life.
There are options you can take to get help:
- Talk to your Mental Health First Aider (MHFA) they are confidential and supportive.
- Talk to your GP, let them know how you are feeling.
- Talk to your HR, do not be afraid of them, they are trained to help you.
- Seek help in the form of a Life Coach, Counselor, Psychotherapist (CBT), various support groups.
The key is to get talking about it sooner, rather than later.
Get In Touch
Not everyone likes self-help and many prefer privacy and confidentiality afforded by a CBT Therapist, Counsellor or Life Coach.
These sessions can be via Telephone, Video link or Face to Face. We offer all three options: