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    The document lists several suggestions for managing stress, including keeping a stress diary to identify triggers, practicing relaxation techniques like deep breathing and muscle tensing/stretching, planning time for relaxing activities, exercising regularly, and seeking treatment if stress becomes severe or persistent. Stress is difficult to define but can be caused by both acute and chronic stressors, and ongoing stress is thought to negatively impact health and performance over time.

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    The document lists several suggestions for managing stress, including keeping a stress diary to identify triggers, practicing relaxation techniques like deep breathing and muscle tensing/stretching, planning time for relaxing activities, exercising regularly, and seeking treatment if stress becomes severe or persistent. Stress is difficult to define but can be caused by both acute and chronic stressors, and ongoing stress is thought to negatively impact health and performance over time.

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    Stress Management: How To Manage Stress

    Uploaded by

    safaa.fayiz
    The document lists several suggestions for managing stress, including keeping a stress diary to identify triggers, practicing relaxation techniques like deep breathing and muscle tensing/stretching, planning time for relaxing activities, exercising regularly, and seeking treatment if stress becomes severe or persistent. Stress is difficult to define but can be caused by both acute and chronic stressors, and ongoing stress is thought to negatively impact health and performance over time.

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    of 3

    Page 1 of 3

    View this article online at: patient.info/mental-health/stress-management

    Stress Management
    This leaflet gives some general tips on how to manage stress. However, contact a doctor if you develop persistent anxiety
    symptoms.

    How to manage stress


    The following is a list of suggestions that may be useful for stress management. Some will be more appropriate than others for people:

    Write a stress list


    You can try making a list to help manage stress. Try keeping a diary over a few weeks and list the times, places and people that
    aggravate your stress levels. A pattern may emerge. Is it always the traffic on the way to work that sets things off to a bad start for the
    day? Perhaps it's the supermarket check-out, next door's dog, a work colleague, or something similar that may occur regularly and
    cause you stress.

    Once you have identified any typical or regular causes of stress, two things may then help to manage it:

    If you discuss this with a close friend or family member, it may help them and you to be aware of the reasons you feel
    stressed. Simply talking it through may help.
    These situations can be used as cues to relax. You can use simple relaxation techniques (see below) when stressful
    situations occur or are anticipated. For example, try doing neck stretching exercises when you are in that traffic jam rather
    than getting tense and stressed.

    Try simple relaxation techniques


    Deep breathing. This means taking a long, slow breath in and very slowly breathing out. If you do this a few times and
    concentrate fully on breathing, you may find it quite relaxing. Some people find that moving from chest breathing to tummy
    (abdominal) breathing can be helpful. Sitting quietly, try putting one hand on your chest and the other on your tummy. You
    should aim to breathe quietly by moving your tummy, with your chest moving very little. This encourages the diaphragm to
    work efficiently and may help you avoid over-breathing.
    Muscular tensing and stretching. Try twisting your neck around each way as far as it is comfortable and then relax. Try
    fully tensing your shoulder and back muscles for several seconds and then relax completely.

    Try practising these simple techniques when you are relaxed; then use them routinely when you come across any stressful situation.

    Practise positive relaxation


    Setting specific times aside to relax positively can help with stress management. Don't just let relaxation happen, or not happen, at the
    mercy of work, family, etc. Plan it and look forward to it. Different people prefer different things. A long bath, a quiet stroll, sitting and just
    listening to a piece of music, etc. These times are not wasteful and you should not feel guilty about not 'getting on with things'. They can
    be times of reflection and putting life back in perspective.

    To further manage stress some people find it useful to set time aside for a relaxation programme such as meditation, yoga, Pilates or
    muscular exercises. You can also buy relaxation tapes to help you learn to relax.

    Take a time out


    Try to allow several times a day to 'stop' and take some time out. For example, getting up 15-20 minutes earlier than you need to is a
    good way to reduce stress and anxiety. You can use this time to think about and plan the coming day and to prepare for the day's events
    unrushed. Take a regular and proper lunch break, preferably away from work. Don't work over lunch. If work is busy, if possible try to
    take 5-10 minutes away every few hours to relax.

    Once or twice a week, try to plan some time just to be alone and unobtainable. For example, a gentle stroll or a sit in the park often helps
    to break out of life's stressful hustle and bustle.

    Exercise and maintain a healthy diet


    Many people feel that regular physical activity and maintaining a healthy diet reduces their level of stress. (It also keeps you fit and helps
    to prevent heart disease.) Any exercise is good but try to plan at least 30 minutes of exercise on at least five days a week. A brisk walk
    outdoors on most days is a good start if you are not used to exercise. In addition, if you have difficulty in sleeping this may improve if you
    exercise regularly.

    Don't use smoking or alcohol as a crutch


    Don't be fooled that smoking and drinking can help with stress. In the long run, they don't. Drinking alcohol to 'calm nerves' may lead to
    problem drinking.
    Page 2 of 3

    Take up a hobby
    Many people find that a hobby which has no deadlines and no pressures and which can be picked up or left easily, takes the mind off
    stresses. Such hobbies include, for example: different types of sports, knitting, listening to or making music, arts and crafts - eg, model-
    making, puzzles and reading for pleasure.

    Seek treatment for stress


    Some people find they have times in their lives when stress or anxiety becomes severe or difficult to cope with. See a doctor if stress or
    anxiety becomes worse. Further treatments such as anxiety management counselling - for example, cognitive behavioural therapy
    (CBT) - or medication may be appropriate.

    For more information on how to manage stress during exam time, see the seperate feature called Exam time: stress-relieving gadgets.

    What is stress?
    Stress is difficult to define or measure. Some people thrive on a busy lifestyle and are able to cope well with daily stresses. For some a
    little pressure may even improve how they perform. Other people become tense or stressed by the slightest change from their set daily
    routine. Most people fall somewhere in between but may have periods when levels of stress increase.

    Stress can be acute - a single major event such as a bereavement, feeling unwell or an argument. But it can also be due to longer-term
    causes, such as financial worries, times of political instability, heavy workload or conflict with people you encounter regularly. This is
    known as chronic stress. Alternatively, many minor sources of stress or tension, which you could manage perfectly well if there was no
    other stress in your life, can build up to make you feel overwhelmed. For example, in busy periods such as Christmas, it can become
    more difficult to manage stress.

    How do you know if you're stressed?


    Signs of stress building up include:

    Not being able to sleep properly with worries going through your mind.
    Minor problems causing you to feel impatient or irritable.
    Not being able to concentrate due to many things going through your mind.
    Being unable to make decisions.
    Drinking or smoking more.
    Not enjoying food so much.
    Being unable to relax and always feeling that something needs to be done.
    Feeling tense. Sometimes 'fight or flight' stress hormones are released causing physical symptoms. These include:
    Feeling sick (nauseated).
    A 'knot' in the stomach.
    Feeling sweaty with a dry mouth.
    A 'thumping' heart (palpitations).

    Headaches and muscle tension in the neck and shoulders.

    Sometimes stress builds up quickly - for example, the unexpected traffic jam. Sometimes it is ongoing - for example, with a difficult job.
    Sometimes symptoms of stress occur in response to a very upsetting and unexpected event in one's life. When this happens, the
    stress is referred to as 'acute". See the separate leaflet called Acute Stress Reaction.

    Is stress harmful?
    Ongoing stress is thought to be bad for health but this is difficult to prove. For example, stress is possibly a risk factor for developing
    heart problems in later life. The effects of stress may also contribute to other physical illnesses in ways that are not well understood. For
    example, it is thought that irritable bowel syndrome, psoriasis, migraine, tension headaches, high blood pressure and other health
    problems are made worse by an increased level of stress.

    Your work performance and relationships may also be affected by stress.

    Further reading & references


    How to manage and reduce stress; Mental Health Foundation guide, 2022
    Yaribeygi H, Panahi Y, Sahraei H, et al; The impact of stress on body function: A review. EXCLI J. 2017 Jul 21;16:1057-1072. doi: 10.17179/excli2017-
    480. eCollection 2017.
    Balmus IM, Robea M, Ciobica A, et al; Perceived stress and gastrointestinal habits in college students. Acta Endocrinol (Buchar). 2019 Apr-
    Jun;15(2):274-275. doi: 10.4183/aeb.2019.274.

    Disclaimer: This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Egton
    Medical Information Systems Limited has used all reasonable care in compiling the information but makes no warranty as to its
    accuracy. Consult a doctor or other healthcare professional for diagnosis and treatment of medical conditions. For details see our
    conditions.
    Page 3 of 3

    Last updated by: Peer reviewed by:


    Dr Hayley Willacy Dr Toni Hazell

    Last updated: Next review date: Document ID:


    30/01/2023 29/01/2028 4337 (v42)

    View this article online at: patient.info/mental-health/stress-management


    Discuss Stress Management and find more trusted resources at Patient.

    © Egton Medical Information Systems Limited - All rights reserved.

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