How Deal With Stress In Your Life

19th May 2020 12:00

"Using affirmations and mediation can be a brilliant way to relive your stress levels in short and long term"

Our wellbeing team have come up with a range of tips to manage your stress levels in everyday life.

Our wellbeing team have come up with a range of tips to manage your stress levels in everyday life.

19th May 2020


"Using affirmations and mediation can be a brilliant way to relive your stress levels in short and long term"

 

With everyone currently under lock down due to the coronavirus outbreak, we all have an enormous sense of uncertainty which has resulted in many of us having increased stress in our lives.

In this blog we wanted to educate and help you in way to deal with your stress levels.

A lot of these ideas have come from our very own Beatson Cancer Charity Wellbeing team who developed this as part of our stress management course. 

The ideas and concepts in this blog aim to help you recognise the causes and symptoms of stress, how it affects you physically and emotionally and teaches you techniques for dealing with stress in a healthy way. 

 

What is stress?

Stress is a major threat to your quality of life, physical and psychological wellbeing. The three main groups of stress are environmental, social and personal.

All of these have many different factors to how they can cause a lot of problem to your stress levels. These can include things like where you live/work, health issues, relationship problems and many more!

 

What is stress

 

Stress Stats

 

There are three main health symptoms of stress, which all have different elements to how they can affect you. This includes your Cardiovascular and Digestive System, muscle and joints issues along with some other health conditions. 

Check out some of the health factors below for bringing stress:

 

Cardiovascular System:
  • High Blood Pressure
  • Heart Attack/Heart Disease
  • Stroke
  • Migraine
Digestive System:
  • Nausea
  • Heartburn
  • Ulcers
  • Irritable Bowel Syndrome
  • Indigestion
Muscle and Joints:
  • Headaches
  • Cramps
  • Muscle Spasm
  • Back Pain
Other related conditions
  • Asthma
  • Insomnia
  • Low Immune System
  • Diabetes – due to poor diet
  • Sexual Disorders
  • Allergies

 

Cognitive Ability, Emotion and Behaviour

In terms of of the more mental and social sides of stress, if can be really damaging to your cognitive ability, emotions and overall behavior. 

By being aware of these it might help you to identify how stress is affecting you mentally or socially. 

 

Cognitive
  • Decrease in concentration and attention span
  • Decrease in short and long term memory
  • Easily distracted
  • Mistakes more often
  • Decrease in planning and organisational skills
Emotion
  • Change in mood
  • Emotional outbursts
  • Low self-esteem
  • Feeling worthless / helpless
General Behaviour
  • Increased absenteeism
  • Increased alcohol, drugs, caffeine and nicotine
  • Low energy levels
  • Disturbed sleep pattern
  • Poor Diet

 

 

 

Enemy beliefs 

Many of us are guilty of adopting beliefs around being stressed or why things happen in our lives:

"It's just my luck"

"I can't do this"

"I must cope"

By having these beliefs you will in actual fact cause yourself more stress throughout your life.  

 

Energy levels 

Your energy levels are also another big factor in how stress can affect you physically and mentally. Here are some reasons for energy loss:

  • Trying to do too much
  • Arguments
  • Trying to keep up with others
  • Worrying
  • Work pressure
  • Meeting demands of others!

 

 

How to deal with stress

To help you out, our wellbeing team suggested to try out some of these principles to help reduce the stress levels in your life. 

 

Goal Setting and Timing 

By having goals you will be able to have better control of what is going on in your life, whilst maintaining other outside factors. These can include personal, work and home goals. Here are some examples:-

Personal:

  • Lose weight 
  • Stop smoking 
  • Gain a qualification 
  • Drink less 

Work:

  • New job
  • Increase earnings
  • More responsibility

Home

  • New home
  • Home improvements
  • More family time

Any of the above may in fact cause your stress and anxiety, however it's good to split your goals into short, interim and long-term. By separating your goals, you alleviate the pressure and stress your put on yourself.

Short term - your daily goals which begin today 

Interim - step taken to reach your long term goals 

Long - goals set over a longer period of time

 

Goal Setting

6 D'd of Effective Goal Setting 

Here are our 6 ways to effectively set goals:

  1. Define your goal
  2. Divide your goal into manageable chunks
  3. Decide on an idea for achieving your goal 
  4. Design your action plan 
  5. Do the task you set out to do in the plan 
  6. Diagnose the results of your actions  

 

Affirmations and Meditation

Using affirmations and Meditation can be a brilliant way to relive your stress levels in short and long-term. 

Affirmations are positive statements that can help you to challenge and overcome self-sabotaging and negative thoughts. All you need to do is say them over and over to yourself as you start your day, or as you're about to enter a potentially stressful situation:

  • "I am going to have a good day"
  • "I appreciate my body" 
  • "I am going to be positive"
  • "I appreciate my freedom to make decision" 

Meditation can be a great way to get away from your daily stress, even just 10-15 minutes is enough to put you back in a more positive mindset - Check out our meditation playlist on our YouTube channel here - Give it a try!   

 

 

10 Tips for a mentally and physically balanced life

We also recommend you consider these 10 tips to reduce your overall stress levels in your life. 

  1. Exercise
  2. Drink plenty of water
  3. Be Positive
  4. Feel no fear and do it anyway
  5. Visualize your goals and dreams every day
  6. Feed your body well
  7. Live in the present
  8. Live with integrity – be who you appear to be
  9. High self-esteem 
  10. Live respectfully 

We hope you enjoyed reading this blog. Why not check out some similar articles below: 

For tailored cancer information and support visit 'My Light' here