Strategies for managing stress and promoting mental wellbeing

Strategies for managing stress and promoting mental wellbeing

Stress has a wide range of effects on us, affecting us emotionally and physiologically. Studies have indicated that stress can occasionally be advantageous. In some circumstances, it improves our performance and increases our level of awareness. Stress, however, has only been shown to be advantageous when it is momentary. Long-Both physical illnesses like heart disease and mental health problems like anxiety and depression can be brought on by prolonged or extreme stress.

When it detects danger or mental strain, your body goes into stress mode. Numerous physical signs, alterations in behaviour, and more intense emotional reactions might arise from this.

You will get advice on Mental Wellbeing Promotion Strategies, how to control and lessen stress in this blog. can have several causes, such as an increase in work, a family conflict, or financial worries. The feeling and being under extraordinary strain is known as stress.

Physical Indices of Stress

Stress causes the levels of stress hormones like epinephrine and norepinephrine, which cause a variety of symptoms like perspiration, changes in appetite, and trouble sleeping. These hormones lower stomach activity and cutaneous blood flow to prime the body for an emergency reaction. To increase energy, cortisol releases fat and sugar. Headaches, tense muscles, soreness, nausea, indigestion, disorientation, and trouble breathing are some of the symptoms. These chemicals were passed down from our prehistoric ancestors, but prolonged stress can have negative consequences including heart attacks and strokes.

The behavioural and affective consequences of stress

Stress may cause a wide range of emotions, such as worry, anger, or poor self-esteem, which can make you distant, unsure of yourself, or emotional (ER, 2020).

Periods of persistent anxiety, racing thoughts, or mentally going over the same topics again may occur. Certain persons undergo behavioural changes. They could act erratically, lose their temper more quickly, or become more violent both verbally and physically. You may have physical symptoms as a result of these emotions, which might exacerbate your problems. For instance, severe anxiety might make you feel so ill that you start to worry about having a medical emergency.

Recognizing the symptoms of stress

Everybody gets stressed out. However, it’s critical to address it as soon as possible when it has an impact on your life, health, and well-being (Ragland, 2023). Although the effects of stress vary from person to person, you should be aware of the following frequent indications and symptoms:

  • An ongoing sense of concern or distress
  • Overwhelming sensations
  • Inability to concentrate
  • Mood swings or mood shifts
  • Being easily agitated or having a short fuse
  • Having trouble unwinding
  • Depression
  • Low regard for oneself
  • Eating in excess or insufficiently
  • Modifications to sleeping patterns
  • Using illicit narcotics, alcohol, or tobacco as sedatives
  • Aches and pains, especially from tense muscles
  • Constipation and diarrhoea
  • Nausea or lightheadedness
  • Reduction in sex desire

Consult your general practitioner (GP) if these symptoms are persistent and you believe they are interfering with your daily life or trying to make you feel ill. Inquire with them about the therapies and support services that are accessible to you.

What causes stress?

Numerous circumstances, such as those involving job, finances, and familial ties, can lead to stress. Stressful life events such as divorce, unemployment, or little annoyances can result in headaches, tense muscles, discomfort, nausea, indigestion, light-headedness, and trouble breathing. Maintaining positive relationships can aid with stress management. The rigorous work culture in the UK is a major source of stress, which subsequently contributes to burnout and serious mental health issues. Adults in the UK have been affected by the 2022 cost-of-living crisis; one in ten report feeling despair and three in ten reports being anxious. Addiction to drugs, alcohol, and smoking can exacerbate mental health issues.

How can you manage your stress?

Although stress is a normal reaction to difficult circumstances in life and can enhance performance, excessive or extended stress can have negative impacts on a person’s health, both mental and physical. For this reason, it’s important to control stress and keep it at a healthy level.

Try these Stress Management Approaches when you’re feeling stressed:

  • Realise when it is causing you a problem. It’s crucial to connect fatigue or illness with the pressures physical indicators that you should pay attention to, such as stiff muscles, extreme fatigue, headaches, or migraines.
  • Determine the reasons. Determine the sources of stress and group them into variables that are practical, time-bound, and unpredictable. Let go of the anxiety that things are fixed or will work themselves out.
  • Evaluate your way of life. In order to prioritise your goals and prevent overcommitting yourself to too many chores at once, think about cutting back on your workload, assigning jobs to others, and rearrange your life.

There are also more methods that you may help defend yourself against stress:

  • Consume wholesome food. A nutritious diet protects general wellbeing by supplying vital nutrients for the brain, vitamins, minerals, and water. It also lowers the risk of diet-related disorders and elevates mood.
  • Determine how much you smoke and drink. Though this may seem like a relief from stress, they often make things worse, so this is misleading.
  • Exercise. It is possible to efficiently alleviate stress by exercising. It might even be helpful to take a quick trip to the store go outside and for some fresh air.
  • Have a rest. Allow yourself time to relax. If your health requires you to take time off later, saying, “I am unable to take the time off.,” won’t help. Striking a balance between your needs and those of other people is necessary to lower your stress levels.
  • Pay attention. You may practise mindfulness meditation at any time and anywhere. According to research, it may help some individuals feel less affected by stress, anxiety, and other linked issues like sleeplessness, poor focus, and depressed emotions. The ‘Be Mindful’ website offers information about nearby classes in your region along with a specifically designed online mindfulness course.
  • Obtain a good night’s sleep. Stress is often accompanied with difficulty sleeping. Make an effort to obtain adequate sleep. Seek further advice on obtaining restful sleep by perusing our guide, “How to…sleep better.”
  • Remain kind with yourself. Strive to maintain a balanced viewpoint. We all have terrible days, after all.

Getting Stress Relief

If you feel like you are having trouble handling things on your own, it is OK to seek expert assistance. It’s also essential to get help as soon as you can if you would like to begin healing.

The first person to approach should be your go-to person. They might be able to prescribe a course of therapy for you or put you in contact with another knowledgeable person in the region. There are proven methods for reducing stress that are based on meditation and cognitive behavioural therapy. There are also a lot of non-profit organisations that can help you deal with the underlying reasons of your stress and offer advice on how to get better.

  • Every Mind Matters: This stress resource, which provides tips on how to manage stress, was developed with help from the Mental Health Foundation
  • Anxiety UK: operates a hotline manned by volunteers who have experienced anxiety firsthand
  • Citizens Counsel: offers information on your rights and obligations as well as free, unbiased, and private advice for a variety of issues
  • Various expert services are available for mental health issues, including a range of treatments such as talking therapy and counselling. A community mental health team (CMHT), often housed at a local community mental health centre or hospital, is responsible for coordinating these various services
  • Write my assignment cheap uk services: Students who are stressed due to their assignments and other projects can hire these online academic help services

You can get in touch with some teams in an emergency since they offer 24-hour services. Via your neighbourhood social services or social work team, you ought should be able to get in touch with your local CMHT. Compare strategies for managing stress in need, and comply the one suits your situation.


ER (2020). How to Make Progress on Your Goals When You Feel Unmotivated?

Lauren Ragland (2023). Ways to Manage Stress.


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