Stress Awareness month: Keeping up the good work for the rest of the year

By Vanessa Chance

April was Stress Awareness month and although we’re in May, obviously stress is with us all through the year. SEC Newgate’s Mental Health First Aiders share their top tips for managing stress.

1. Multiple studies have shown that practising mindfulness can help alleviate stress both in the moment and over the long-term. A simple way to do this is to find a quiet place where you won’t be disturbed, close your eyes and focus on your breath for a few minutes. I really like Headspace but there are lots of other apps out there including Calm and Buddhify, which are well-regarded too.
   
2. Recognise when you are stressed by listening to your body. It may sound obvious but it is easy to miss the signs when you are busy trying to get things done or ‘fix’ the cause of stress. Ask yourself, are your muscles tense or sore? Is your stomach tight? Are your hands or jaw clenched? Is your breathing shallow? These are common signs of stress and if you are experiencing these, take a moment to rest, take some deep breaths and have a stretch to help alleviate them.
   
3. Laughing is a great way to relieve stress. If you are feeling stressed, try to get some time to watch one of your favourite comedy programmes, listen to a funny podcast or catch up with a friend who makes you laugh.
   
4. Did you know that looking at fractals can reduce your stress levels by 60%? Fractals, also known as the ‘fingerprints of nature’, are patterns that emerge in nature, such as clouds, trees, water, but can also be found in art, technology or architecture. The easiest way to find fractals? Go for a walk and look around!
   
5. Studies have shown that listening to music produces dopamine, a mood-enhancing chemical, which can ease anxiety and depression. Music can help you relax, it can bring you joy and it can energise you – there is nothing like a dance around to shake off those blues! For some music-based enlightenment, I recommend the BBC Sounds Podcast Soul Music, which features a series of songs and how they have emotionally impacted people’s lives. Some of the stories touch on dark moments but all have a positive ending and highlight the power that music has to move each and every one of us.
   
6. Sometimes stress can come from feeling overwhelmed and writing a list can help focus the mind and break this down. Some people find it helpful to write a to-do list at the start of each day and some people like to write them the night before. Or if you find yourself feeling very stressed during the day, it may help to just write a list on a post-it note of the three most important things to do next, so you can focus. If you find you wake up in the night feeling stressed, you may find it helps to keep a pen and paper next to your bed, so can jot down thoughts in the night to clear your mind. Lists don’t always have to be about tasks, they can be wish lists, shopping lists and even your top 10 funniest moment lists; it’s the process of focusing on a list that will help you de-stress.
   
7. Did you know that 6 minutes of relaxing into a good book can reduce blood pressure and muscle tension? Research by the University of Sussex shows that reading a newspaper or book works better and faster than listening to music, going for a walk or sitting down with a cup of tea to calm frazzled nerves. So the next time you are feeling stressed, why not try reaching for a book instead of a smartphone or chocolate.
   
8. Did you know that plants can help to reduce stress?
   • Peppermint has been found to lower frustration and boost alertness
   • Chamomile has long been known for its anti-anxiety effect and as a sleep aid
   • Lavender with its beautiful scent and lilac hue is very relaxing
   • Jasmine’s scent directly impacts the central nervous system chemical known as GABA, which results in the calming of the nerves, soothes anxiety and mild depression
   • Chrysanthemum tea has a calming effects, which reduce physical and mental stress
   • Gerbera, known for its bright blue blooms, have been known to be instantly calming
     
9. Use your senses to relieve stress:
   • Look at a photo of a cherished loved one
   • Smell a rose or scented flower
   • Wear clothing that feels soft against your skin or touch a beloved pet
   • Slowly sip a steaming hot tea or refreshing cool drink
   • Listen to your favourite tune
     
10. Take a break from technology. While waiting in a queue or for an appointment, rather than scrolling through your phone, try some deep breathing or just watching what is going on around you and being in the moment.