Stress Awareness Month 2023: How to Manage Stress and Anxiety

Maddie Dinnage

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We all experience some level of stress. Some of us experience it because of the demands of education or work and others might be stressed because of a difficult family life.  But it’s important we acknowledge actors such as social discrimination, as well as physical and mental health conditions also come into play.

It’s also important to remember that stress is socially disproportionate, meaning healthcare workers, people of colour, and LGBTQ+ identifying people are more susceptible to periods of stress.

But with everyone experiencing stress differently and a seemingly endless online discourse surrounding self-care – it can be hard to find exactly what calms you.

Stress is slightly different to anxiety disorder symptoms, as it doesn’t tend to have a debilitating effect on the ability to do everyday tasks. If you feel that you are experiencing long-term anxiety symptoms, such as negative or worrying thoughts, which are significantly impacting your everyday life, this may indicate a mental health condition.

Anxiety and panic disorders are very common and are nothing to be ashamed of – but they can be extremely difficult to deal with. These stress-combating tips may help to alleviate the symptoms of these conditions, but it’s important to ask for support available from healthcare professionals, such as your GP.

Over 8 million people in the UK experience an anxiety disorder at any given time, while 74% of people have reported feeling stressed to the point of feeling overwhelmed or unable to cope. As someone who has dealt with anxiety from a young age, I have benefitted from the support of several different mental health resource facilities.

Psychotherapy, cognitive-behavioural therapy, support groups, helplines, medications – I’ve done it all. I’ve learnt a lot about myself, about mental health, and how to deal with my emotions. While coping strategies are by no means a one-size-fits-all situation, I want to share the best de-stressing methods I’ve learnt along the way.

Know When To Switch Off 

While capitalist society wants us to believe that we’re small fish in a big pond, it’s important to remember we are humans – our feelings matter and so do our physical and emotional needs.

The rise of girl boss culture convinced me that I needed to be constantly grinding, or else I’d fall behind in this endless race for success – after all, I’m 21, shouldn’t I have it all figured out by now? Eventually, I realised that I was chasing something that I didn’t choose for myself – something I’m not even sure exists.

I thought everyone around me knew exactly where they wanted to be, and were taking big, momentous leaps towards that end goal. Meanwhile, I felt directionless, splitting myself between several projects to cover all bases for my future.

I can’t tell you how liberating it felt to prioritise the “me” in the present. I am getting much better at knowing exactly what my mind and body need and knowing exactly when it’s time to put the laptop away.

It can be a tricky balance to maintain at first but maybe start by giving yourself a daily curfew. For example, I tell myself that I will work on university assignments until 5pm, and then I will do something I enjoy. I promise nothing is going to fall apart if you give yourself the evening off.

Plan Ahead 

There is nothing more stressful than feeling as if the hours of the day are running away from you. To counteract this, I split the tasks of the day into varying levels, divided by the concentration it required to complete them.

I’d start my day with something low-effort (such as planning my day) and save the most energy-demanding tasks for the middle of the day when my brain feels most awake. Then I’d finish off with something simple. This pattern is certainly not right for everyone, but with some trial and error, you can find a format that works well for you. Be sure to allocate some time for hobbies too!

Cut Back On Caffeine

As a part-time barista, it feels almost illegal to say, but caffeine will make anxiety and stress symptoms skyrocket. Often, when confronted with the physical symptoms of stress- for example, a racing heart and difficulty breathing – we find ourselves in an endless cycle where we find ourselves stressed about being stressed.

Caffeine only makes this cycle even deadlier. You can still romanticize your life by studying in your local coffee shop – but maybe just switch over to decaf.

Breathe!

Sounds self-explanatory. We all do it – 22,000 times a day in fact. However, many people are unaware of how to harness the power of this subconscious process.

Investing a bit more time into breathing techniques can be incredibly self-soothing. There are many routines to try. My favourite is “square breathing”. This is where you inhale, hold your breath and exhale for four seconds each, all the while imagining a square in your mind, following each side as you go. It can be an effective way of grounding yourself during high-stress situations, but I find it especially helpful when experiencing night-time anxiety.

Make Yourself A Playlist

As an aspiring music journalist, music is a huge part of my day-to-day life and, unsurprisingly, it is scientifically proven to have a significant impact on your general mood!

While up-tempo music is best to give you a boost of optimism, something a bit slower is ideal for when you need a dose of serenity. The act of crafting a playlist can be calming in itself.

If music isn’t your thing, podcasts are a great alternative. Every day, I look forward to my walk to uni, where I get to listen to a podcast episode and spend a bit of time in nature. My current favourite is Office Ladies, in which actors from The Office US give behind-the-scenes stories for each episode.

Prioritise Self-Acceptance

There seems to be an overwhelming sense that to feel true happiness we must love ourselves in our entirety. While an idyllic concept, it’s not always possible – something I’ve learned the hard way. What we can realistically do, is accept ourselves and let go of that which we cannot control.

Isn’t it strange that we never hold other people to the same standards we hold ourselves to? I try to think of myself as my own friend. On days when I struggle to love myself, I remember I still need to be kind to myself.

Identifying Negative Thoughts

A lot of my anxiety comes from a fear of losing control, so learning to relinquish my grip was a huge learning curve for me. Our thoughts can often seem to take on a life of their own, but we do have the power to shape the way we think.

Try to identify negative thoughts as they arise. I imagine these thoughts as a dark cloud, and as I let them go, I picture them slowly drifting away across the sky, and unblocking the sun as they go. This is just one way of managing thought patterns, but there are plenty of resources available for combating cognitive distortions. It takes a lot of practice, so don’t feel disheartened if negative thoughts keep returning – try to stick with it!

Build A Support Network

Sadly, not everyone has an extensive, in-person, support system and many people can’t afford therapy. However, there are so many free, online support systems to connect you with people who are experiencing similar feelings to you. You don’t need to have a diagnosed mental health condition to access these materials.

If you’re suffering from stress in any capacity, you are worthy and deserving of an emotional outlet. Mind has an online peer support community, where members share their experiences, advice, and tips for better, mental well-being. The NHS website is always the best place to start in terms of finding the resources available to you.

You’re Not Alone

Although April is Stress Awareness Month, it’s important to keep the conversation about mental health going all year round. When in the midst of a particularly stressful period, it can be challenging to see through the fog. Just try to remember that on the other side is a community of people who understand exactly what you’re going through.

If you or a loved one are seeking help for symptoms of stress or symptoms of anxiety

• Contact your local GP
• Mind’s online support community Side by Side

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Featured image courtesy of nikko macaspac on Unsplash. Image license can be found here. No changes were made to this image.