Stress Awareness Week 2023

International Stress Awareness Week 2023 takes place from 30 October – 3 November, raising awareness about the mental and physical impacts stress has on the body.

Stress is the body’s natural response to external pressures, challenges or threats. It may appear as a physical, emotional or psychological reaction when an individual perceives a situation as demanding or overwhelming. In small doses, stress can be a good thing; it can help us focus on our goals and recognise areas in our lives that need attention. How we handle stress varies from person to person, and what one individual perceives as stressful may not concern another. However, it is important to recognise that persistent stress can have a detrimental effect on both our physical and mental health. Managing stress is crucial for maintaining overall wellbeing and a balanced, healthy life.

Adjustment disorder is a condition where individuals find it challenging to adapt to significant and distressing life events, such as getting injured or dealing with a serious illness. These experiences can be particularly challenging, often giving rise to emotions like low mood, anxiety and overwhelming distress. They may also manifest as physical symptoms such as insomnia, headaches, abdominal pain, palpitations, fatigue, dizziness, muscle tension, difficulties in concentration, and changes in appetite.

How someone responds to illness or injury is unique to them and depends on factors like personality, how resilient they are, the coping strategies they have and their past experiences. Recovering from illness and adjusting to life changes after injury or illness often requires time. With appropriate support and coping strategies, most individuals with adjustment disorder can recover and resume their normal functioning. The treatment for adjustment disorder typically involves therapy geared towards enhancing coping strategies.

One highly effective therapeutic approach for addressing adjustment disorder is Cognitive Behavioural Therapy (CBT). In CBT, individuals engage in discussions with a trained therapist to understand how their thoughts affect their emotions and behaviours. Together, they work on changing these negative thought patterns and behaviours to improve emotional wellbeing. The goal is to help individuals adapt to the life-altering change and equip them with valuable coping strategies, and help them learn how to handle stress better in the future.

In addition to therapy, there are some practical things you can do to help reduce or manage stress:

Exercise

Regular exercise can help manage stress and boost your mood by releasing endorphins, which are natural mood lifters. While physical activity cannot eliminate your stress entirely, it has the potential to alleviate some of the emotional intensity you’re experiencing, helping to clear your mind and address your issues with great composure.

Connecting with People

Research shows that having a good support network can help build resilience and make stress more manageable. Sometimes, opening up to those close to you about your feelings can make a significant impact. By sharing your thoughts and emotions, they may offer assistance with the issues causing you stress and help you perceive things differently, ultimately finding solutions to your problems. This can cultivate a sense of belonging and understanding and reduce feelings of isolation and anxiety.

Peer support involves connecting with individuals who have encountered similar challenges, which can take the form of support groups or online communities. Engaging with people who have faced similar struggles can be extremely comforting. Sharing experiences and coping strategies with peers who have navigated stress can provide a deep sense of understanding and validation. It can also foster a non-judgmental environment for discussing stressors and exploring potential solutions.

Relaxation and Breathing

Learning relaxation techniques and focused breathing can provide mental breaks, helping you to calm down and refocus your mind. Relaxation doesn’t have to be time-consuming. Taking a step back from stress or your usual routines and thoughts can bring a sense of calm. Deep, mindful breathing can lower your heart rate and blood pressure, promoting tranquillity. By unwinding and practicing these techniques, you can regain a sense of control, find respite from daily pressures, and boost overall well-being and stress resilience.

Diet

The relationship between our diet and our mental health is complex and can vary from person to person. Research suggests that the food we eat can affect our moods. A balanced diet rich in essential nutrients, including fruits, vegetables, whole grains, lean proteins and healthy fats, can help your body better cope with stress. Dehydration can lead to feelings of stress and irritability. Staying well-hydrated by drinking enough water is essential for maintaining good mental and physical health. Drinking too much caffeine and alcohol can make stress and anxiety worse. These substances can disrupt sleep patterns and affect your overall mood. Reducing or moderating their intake can help manage stress.

Smoking

Smoking can initially create the illusion of stress relief, but in reality, it exacerbates stress and anxiety. The constant cycle of nicotine addiction and withdrawal can lead to increased stress levels and a diminished ability to cope with life’s challenges. Moreover, the long-term health risks associated with smoking can contribute to an individual’s overall stress and anxiety. Quitting smoking can be a positive step towards reducing stress and improving overall health.

Useful resources

• NHS talking therapies services
• Every Mind Matters
• Finding peer support
• Relaxation tips
• Food and mental health
• NHS stop smoking services
• Support for substance misuse.

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