December-Stress Management

Stress Management

Stress less, live more!

Understanding Your Stress Response

Stress is a natural part of being human. It’s the body’s built-in way of reacting when something feels overwhelmed or unsafe. When your system senses a threat—real or perceived—it releases hormones like adrenaline and cortisol to help you get through the moment. This is what creates the familiar fight, flight, or freeze response.

• Fight – rising to the challenge:
  Your heart rate, blood pressure, and muscle tension increase as your body prepares to take action. You might feel activated or on high alert.
• Flight – the urge to escape:
  You may feel restless, anxious, or driven to leave the situation. Your heart rate increases and your body gathers energy to move quickly.
• Freeze – pausing to stay safe:
  You might feel stuck, numb, or disconnected. Breathing can slow, and you may momentarily shut down as your system tries to figure out the safest next step.

All of these responses begin in the brain, which sends signals to the adrenal glands to activate the body’s stress response. During this time, the body focuses on immediate safety, so things like digestion and immune function naturally slow down.

Once the moment of perceived danger has passed, your body knows how to settle itself. Hormone levels shift back to normal, and your system returns to balance.

Short bursts of stress can sometimes give you the energy or focus to meet a challenge. But when stress becomes ongoing, it can start to wear you down. Long-term stress may lead to exhaustion, low mood, overwhelm, or a reduced ability to cope.

Understanding how your stress response works is the first step in learning how to gently support your body and mind through challenging moments.

Signs of Stress:

• Irritability
• Anger
• Anxiety
• Poor concentration
• Headaches or dizziness
• Muscle tension or pain
• Digestive problems
• Increased heart rate or chest pain
• Trouble sleeping or sleeping more than usual
• Feeling overwhelmed
• Being forgetful
• Change in appetite
• Avoiding people or places
• Low self-esteem
• Reliance on alcohol, drugs and nicotine

Daily habits to reduce stress:

• Good sleep: Getting quality sleep is one of the most powerful ways to support your body and mind. This is especially true during stressful times. When you sleep well, your nervous system gets a chance to reset. Your body can repair itself. Your mind can process emotions more clearly and this makes us less likely to react negatively to stressful situations. Creating a relaxing bedtime routine and aiming for consistent, healthy sleep habits is important to deal with stress.

• Planning ahead: Stress is reduced if we plan ahead as it creates a sense of control and clarity about what needs to be done. When tasks are organised in advance it avoids last minute rushes that can trigger anxiety. The mind is able to relax because you’re not constantly trying to remember everything. Planning ahead provides structure, lowers uncertainty, and gives you confidence which all ease stress.

• Exercise: Regular physical activity releases endorphins and can significantly reduce stress. Physical activity also lowers levels of stress hormones like cortisol and adrenaline which reduces tension in the body. Sleep is also improved with regular exercise.

• Limit unhealthy substances: By moderating caffeine, alcohol, sugary foods and nicotine intake, your body can maintain more stable energy, mood and stress hormone levels. This makes it easier to manage daily pressures.

• Talking with others: Talking about the cause of stress with family, friends, a health professional, or a support group can be a helpful way of reducing the effects of stress.

• Hobbies: Hobbies are great for stress relief because they give your mind a break from worries, boost positive emotions, and help you slip into a calming “flow” state. Whether creative, physical, or social, they encourage mindfulness, build confidence, and often connect you with others which lowers stress and improves overall wellbeing.

• Take breaks: Taking breaks is essential for maintaining focus, energy, and overall wellness. A break reduces mental fatigue, prevents burnout, and helps reset your attention so you can return with better clarity and productivity. Breaks also give your brain time to process information, spark creativity, and lower stress levels. Regular pauses throughout the day make your work more efficient and your mind more balanced.

• Listen to music: Music is a powerful tool for stress relief because it directly affects both the mind and body. Listening to calming music can lower heart rate, reduce blood pressure, and decrease stress hormone levels, creating a relaxing physiological response. It also helps shift your focus away from worries, creates positive emotions, and can improve mood. Engaging with music can encourage mindfulness which helps reduce stress.

• Challenge yourself: Challenging yourself is a powerful way to manage stress and build resilience. Taking on new tasks or pushing beyond your comfort zone can boost confidence, give a sense of achievement, and create a feeling of control over your life. It keeps your mind engaged, encourages problem-solving, and can turn stressful situations into opportunities for growth. By gradually facing challenges, you strengthen your ability to cope with pressure and develop a more positive, proactive mindset.

• Help others: Helping others can significantly reduce stress by giving a sense of purpose and connection. Acts of kindness release feel-good hormones like oxytocin, which lower stress and improve mood. Helping others also shifts your focus away from your own worries, strengthens social bonds, and creates a sense of accomplishment, all of which contribute to greater emotional wellbeing and resilience

• Work smarter: Working smarter helps reduce stress by increasing efficiency and preventing burnout. By prioritising tasks, focusing on the most important things and delegatiing where able to, help you accomplish more with less effort. This approach reduces overwhelm, frees up mental space, and allows for better work-life balance, making tasks feel manageable and less stressful.

• Be positive: Maintaining an optimistic mindset encourages problem-solving, improves resilience, and reduces the impact of negative thoughts. Positive thinking boosts mood, strengthens relationships, and can even improve physical health by lowering stress hormones, helping you navigate life’s pressures with greater calm and confidence. There’s always something to be grateful for.

• Connection with others: Strong social bonds provide emotional support, help you share burdens, and create a sense of belonging. Interacting with friends, family, or community members can boost mood, increase resilience, and release feel-good hormones, all of which help your mind and body handle stress more effectively.

• Accept the things you can’t change: Accepting things you can’t change helps reduce stress by preventing wasted energy on situations beyond your control. It encourages letting go of frustration and focusing on what you can influence, promoting a calmer, more balanced mindset. This helps with resilience, improves emotional wellbeing, and allows you to approach challenges with greater clarity and peace

• Creating boundaries: When you’re clear about your limits , you protect your time, energy, and emotional space. Boundaries create a sense of control and safety and you are less likely to become overwhelmed. By clearly defining what you are willing to accept from others and what requires your focus, you prevent overwhelm and avoid unnecessary conflicts. Boundaries promote healthier relationships, give you a sense of control, and create space to prioritise self-care, making it easier to manage stress and maintain balance.

• Laugh more: A good giggle is a great stress reliever! Laughter is a natural stress reliever because it triggers the release of endorphins, the body’s feel-good hormones, which boost mood and reduce stress. It also lower stress hormones, relaxes muscles, and improves circulation, helping the body and mind feel more at ease. Sharing a laugh with others strengthens social bonds, creating a sense of connection and support which also reduces stress.

• Nutrition and supplements for stress support: Focus on a balanced diet rich in leafy greens, fruits, and vegetables to provide anti-oxidant and anti inflammatory benefits. Fatty fish contains Omega-3 Fatty acids to support mood regulation and overall health. B vitamins, magnesium, and Vitamin D help regulate the body’s stress response. Omega-3s, and adaptogens like Ashwagandha, L-theanine and lemon balm also contribute. Always consult with a health care professional to ensure any supplements are suitable for you.

If you find yourself in a stressful situation. Try the following techniques if you are able to:

• Leave: Leaving a stressful situation helps reduce stress by removing yourself from immediate pressure or conflict. This gives your mind and body a chance to calm down, gain perspective, and regain control. This pause allows you to respond more thoughtfully, prevent escalation, and protect your emotional and physical wellbeing.
• Breathing techniques: Square breathing can be used to reduce stress and anxiety. It improves focus and calms the nervous system by bringing your attention to the present moment. It can be practiced anywhere and at anytime by imaging a box as you breath:
  • Inhale slowly and deeply through the nose and count to four
  • Hold the breath for a count of four
  • Exhale slowly and completely through the mouth for a count of four
  • Hold the breath for a further count of four.
  • Continue this cycle until you begin to feel calmer.

• Seated relaxation: While seated in a chair, relax your facial muscles, drop your shoulders, and allow your feet to feel rooted to the floor, then take a few deep breaths. This helps to reduce stress by calming the nervous system and lowering heart rate and blood pressure. It promotes mindfulness, and restores mental and physical balance, leaving you feeling calmer and more centered.

• Massage: A quick self-massage of your hands or neck can help relieve tension. This simple practice also encourages mindfulness, bringing attention to the present moment and helping release physical and mental tension.

• Progressive Muscle relaxation: Tension and stress can be reduced by systematically tensing and then releasing different muscle groups. This practice eases physical tension, lowers heart rate and blood pressure, and signals the body to shift into a calmer state. By increasing body awareness, it also helps you notice and release stress before it builds, promoting overall relaxation and mental clarity.
• Quiet space: Having a quiet space helps reduce stress by providing a calm environment where you can retreat from noise, distractions, and overwhelming stimuli. It allows your mind to rest, promotes relaxation, and supports practices like meditation or deep breathing.

If you are struggling to manage stress, don’t hesitate to reach out to a doctor or mental health professional. Help is available. Remember, you are not alone.

“Focus on what you can control, release what you can’t”