News

Stress and anxiety: how to cope

When you're worried, when you're under pressure - we call it stress. It's usually associated with the physical or mental side-effects of busy lives, and too much to worry about. But the truth is, a little bit of pressure can be good for us - it keep us motivated, on our toes, and makes us work harder.

Published: 4:59PM BST 03 Jun 2010

Laughter is a great stress buster.

Stress and why it is bad for you

The problem is, that too much pressure can lead to excessive worry. When that happens, the body generates chemicals called cortisol, adrenaline and noradrenaline, which can build up over time. Too much adrenaline and noradrenaline will raise blood pressure, increase heart rate and make you sweat more. Too much cortisol prevents the immune system from functioning properly, and releases fat and sugar into your bloodstream.

Stress symptoms

We all worry in different ways. But whatever the cause of our concerns - such as exams, divorce, marriage or moving house; planning a holiday, other problems with health or concerns at work - we need to recognise that pressure's building up.

To reduce the effects of worry, we need to recognise we're suffering from it. These are some of the most common symptoms:

• Being more irritable than usual
• Over-reacting to criticism
• Feeling as though you 'don't know where to start'
• Experiencing guilt if you're relaxing, and not always 'on the go'
• Having trouble getting to sleep, or waking up early
• Drinking and smoking more than usual
• Finding it hard to concentrate
• Struggling to make decisions, where this was once simple
• Suffering from indigestion, loss of appetite, or 'comfort' eating
• Nail-biting or increased compulsive activities
• Finding 'tense' sensations in your body, the neck particularly

Stress management

We need to find the causes and deal with them - but that's not always easy, or practical. You should always see your GP if you think you're experiencing worries that are a real cause for physical or mental concern. But you can help reduce the worry you're experiencing, by making simple lifestyle changes.

• Do one thing at a time - don't be afraid to say 'no' when demands are placed on you, and walk away from stressful situations.
• Talk to someone - spend time with people who are positive and rewarding in their comments, rather than critical.
• Accept offers of practical help - and know your own limits. Try not too be too competitive or expect too much of yourself.
• Let off steam safely - shout, scream, or even hit a pillow.
• Use relaxation techniques - yoga or meditation classes are ideal, and practise slow breathing using the lower part of your lungs.
• Be more physically active - gentle cycling, brisk walking or swimming will help you sleep better.
• Make time to socialise with friends - and also make time for yourself.

Go Back