StressSelf Help Guide

What is stress?Stress is the word that many people use when they are describing how the demands of their life seem to be becoming too great for them to cope with. Whilst many of us suffer with stress at times in our day to day lives, long term stress is known to be bad for our health and many of us would like to find ways to gain some control over it.

What are the signs of stress?The signs of stress vary from person to person but here are some of the most common ones.

Do you recognise any of them in yourself? (Please tick if appropriate)

Physical signs Headaches Muscle tension or pain Stomach problems Sweating Feeling dizzy Bowel or bladder problems Breathlessness or palpitations Dry mouth Tingling in body Sexual problems

Emotions Feeling irritable Feeling anxious or tense Feeling in low mood Feeling of apathy Feeling low in self esteem

Effects on what you do Temper outbursts Drinking or smoking too much Changes in eating habits Withdrawing from usual activities Becoming unreasonable Being forgetful or clumsy Rushing around

If you have some of these signs it may be you are experiencing stress. These are some of the short term signs but long term health risks from stress are serious and include heart disease, high blood pressure, severe depression, stroke, migraine, severe anxiety, asthma, low resistance to infection, bowel problems, stomach problems especially ulcers, fatigue and sleep problems.

Can life events cause stress?Some things that happen in your life can be stressful particularly life changes. If you have one or more of the following life events occurring over the last year you will probably be more likely to be stressed and should take care to avoid further stressors, and try to take ‘extra care’ of yourself.

(Please tick if appropriate)

Death of partner

Divorce or relationship breakdown

Family bereavement

Health problems

Exams or pressures of academic studies

High financial commitments

Serious debts

Problems with accommodation or change in living conditions

Getting married

Loss of employment

Pregnancy

New employment

Major changes and/or problems at work

Partner stops or begins work

Death of close friend

Disagreement with friends

Remember, a certain amount of

stress is natural and helps motivate

us to do things that are necessary.

However, nowadays life is often

stressful, and it is easy for pressures

to build up. We can’t always control

the stress that comes from outside

but we can find ways to reduce the

pressure we put on ourselves.

• Try to identify situations you

find stressful by noticing the

beginnings of tension.

• Take steps to tackle what it is

about these situations that you

find stressful.

• Make sure you have time for

things you enjoy.

• Take up a relaxing hobby.

• Make sure you get enough sleep.

• Eat a well balanced diet.

• Take regular exercise.

• Learn ways to relax.

How can I help myself to cope with stress?Studies have told us the first step in tackling stress is to become aware that it is a problem for you. The next stage is to make a plan to take control of the causes and effects of stress. Here are some practical ways to take control of stress.

3 Be realistic about what you can achieve. Don’t take too much on. Remember to say NO and don’t feel guilty.

3 Make an action plan and write down the problems in your life that may be causing stress, and as many possible solutions as you can.

3 Own up to yourself that you are feeling stressed – half the battle is admitting it!

3 Talk things over with a friend/family member or someone else you can trust to share your feelings with.

3 Plan your time and do one thing at a time remembering to build in breaks. Don’t make too many changes at once in your life.

3 Set priorities and if you could only do one thing, what would it be?

3 Try to concentrate on the present and don’t dwell on the past or future worries.

3 Eat a daily balanced diet and take regular exercise a few times a week.

3 Avoid caffeine and other stimulants and drink plenty of water to stay refreshed.

3 Try new ways to relax such as relaxation exercises, aromatherapy, reflexology or yoga.

3 Open up if your relationship is part of the problem as communication is very important.

3 Try to have a holiday or change your activities and surroundings.

3 Seek professional help if you have tried these things and still your stress is a problem.

Can I learn to be more relaxed?Relaxation is a skill like any other which needs to be learned and takes time. With prac-tice many people find it very helpful in reducing overall levels of tension.

1 Make yourself comfortable – on the chair – close your eyes.

2 Wriggle your back into the back of the chair so that your are well supported.

3 Breathing correctly is important to be free of tension and your mind will relax too.

4 Breathe in through your nose on a count of 1 2 3 4 and slowly out through your mouth on a count of 1 2 3 4 5 6: Once you have managed this begin the relaxation exercise.

5 Let your hand rest on your lap – palms uppermost.

6 Clench your fists – make the muscles go as tense as you can. Hold for about 3 seconds – feel the tension… and relax, let it go completely. Notice the difference between the feeling of tension and the feeling of relaxation.

7 Your face - Lift your eyebrows – wrinkling the brow higher – feel the tension – HOLD IT… and relax. Let your eyebrows drop, let your forehead go smooth as you let the muscles relax.

8 Squeeze your eyes tightly shut – feel the tension, HOLD IT… and relax. Enjoy the feeling of letting go. Notice the difference between the feeling of tension and the feeling of relaxation.

9 Your shoulders – shrug them up to your ears… and relax. Let your shoulder drop down and let the tension flow out.

10 Your back – arch your back, HOLD IT… and relax… let the tension flow out…

11 Pull your stomach in – HOLD IT… and relax… let the tension flow out...

12 Straighten your legs – point your toes up towards your face, HOLD IT… and relax. Let your thighs relax, your legs roll open…

13 Let the tension flow out of you – relax your mind by thinking of something restful… Maybe lying on a beach… Listening to the waves lapping…

14 Take five minutes then open eyes slowly.

What further help is available?Sometimes a good source of help is to talk to family or close friends, but there are also other ways you may get help.

• If you want to talk in confidence then contact the Student Adviser of the Students’ Association on 0141 273 1650.

• You can also make an appointment with the Positive Living Team Counsellor by contacting The Base or call 0141 273 1393.

• Alternatively you could contact your local GP to discuss your difficulties. This is particularly important if your problem is not going away or is getting worse.

Local Counselling Organisations

Garnethill Centre 0141 333 0730

Tom Allan Centre 0141 221 1535

Sandyford Counselling Service 0141 211 6700

If you feel your stress problem may now be a more serious anxiety or depression, talk to your family doctor. Try to get help sooner rather than latter. Depression is easily treated if caught early.

The Samaritans 08457 90 90 90

Local Branch 0141 248 4488