Simple Ways to Manage Stress During Stress Awareness Month #littlebylittle

April is Stress Awareness Month, a time to focus on understanding and managing the stress that affects so many areas of our lives. Because stress can impact our mental and physical well-being, relationships, and overall quality of life, it’s really important to understand the nature of stress, the power of making small changes to combat stress, and the simple, evidence-based strategies you can use to manage stress effectively.

Defining Stress

Stress is the body's way of responding to any kind of demand or threat and is defined by the World Health Organisation as “a state of worry or mental tension caused by a difficult situation”. When we perceive a situation as challenging or dangerous, our bodies release stress hormones that trigger the ‘fight or flight’ response. While this response can be helpful in certain situations, chronic stress has been linked to a long list of mental and physical health issues, including anxiety, depression, high blood pressure, and heart disease.

Embracing Small Changes

The theme of Stress Awareness Month in 2024 is #littlebylittle and reflects the finding that small, consistent actions can have a transformative impact on our mental and physical health (The Stress Management Society).

For most of us, the idea of making sweeping lifestyle changes to manage our stress can feel overwhelming. Instead of trying to overhaul your entire routine at once, I recommend you consider the power of making small changes. By focusing on introducing one or two simple changes at a time, you’re more likely to build consistent habits that can have a lasting impact on your ability to cope with stress.

Simple Strategies to Manage Stress

Here are some simple suggestions to help you navigate stress and cultivate a sense of calm in your daily life:

1. Practice Mindfulness:  Take a few minutes each day to practice a mindfulness meditation such as focusing on your breath. Mindfulness can help you stay present, reduce anxiety, and cultivate a sense of calm.  Apps such as calm.com, insighttimer.com, and headspace.com have a huge range of guided meditations that can make it easier when getting started with mindfulness.

2. Move Your Body:  Exercise releases endorphins that boost your mood and reduce stress. Engage in physical activity that you enjoy, whether it's going for a walk, strength training, playing sport, dancing, or practicing yoga or pilates. Look out for local activities that are convenient to access and fit within your schedule to make it more likely you will keep them up!

3. Get Adequate Sleep:  Prioritize quality sleep of 7-9 hours per night to recharge your body and mind. Establish a bedtime routine and create a restful sleep environment to promote relaxation.

4. Set Boundaries:  Learn to say no to commitments that drain your energy and contribute to stress. While it’s not always easy to do, setting boundaries in your personal and professional life is crucial for maintaining balance.

5. Connect with Others:  Reach out to friends, family, or a support network when you're feeling overwhelmed. Social connections can provide emotional support and perspective during stressful times.

6. Practice Gratitude:  Cultivate a daily gratitude practice by reflecting on the positive aspects of your life. Gratitude can shift your focus from stressors to blessings, fostering a sense of peace and contentment.

3. Prioritize Self-Care:  Make time for activities that nourish your mind, body, and soul.  Whether it's reading a book, taking a bath, or spending time in nature, self-care is essential for managing stress.

Make a Plan to Manage Stress

Creating a plan to manage your stress doesn't have to be difficult. Remember that keeping it simple is the key to making successful changes! I suggest you choose one strategy from the list above that appeals to you and decide how you can start to incorporate it into your daily routines. 

By creating a clear plan for what you will do, when you will do it, and reminding yourself of how you’ll feel when you’ve taken that action to care for yourself, you’re more likely to follow through on your plan and start to experience the benefits of the new behaviour.

When to Seek Professional Mental Health Support

While incorporating any one of these strategies into your daily routine and embracing small changes over time may help you to manage stress and enhance your overall well-being, if stress becomes overwhelming or persistent, it is important to seek help from a mental health professional. Therapy, counselling, or support groups can provide invaluable tools for managing stress effectively. I recommend talking to your local GP for advice on your local services.

Coaching Support to Create New Habits and Routines

As a health and wellbeing coach, my goal is to educate and empower you to not only create the habits and routines that help you to manage stress, but that also that lead to your best possible physical and emotional wellbeing.

If you would like to create better health and wellbeing habits but have found it difficult to build consistency in the past, I’d invite you to book a complimentary discovery call at the link below to discuss how my health and wellbeing coaching might provide the personalisation, accountability, and support you’ve been missing.

Book a complimentary 20 minute Discovery Call here.