Stress and anxiety

Sometimes we can block our emotions because they feel too difficult or too uncomfortable which can place additional stress on our mind and our body, sometimes even making them worse. Acknowledging them and owning them can be the first step in letting anxiety and stress go.

It is something we’re often not taught how to do. Try exploring the following steps and see if they are supportive for you.

1. Stop – take a moment to stop, put down the phone, turn off the computer, close the study books and just be with you.

2. Name It – ask yourself “what are you feeling right now?”. Start by describing the physical sessions (e.g., tight chest, upset tummy, heavy limbs, shaky head etc.) and then do the same with your emotions and feelings (e.g., sad, tired, angry, hurt, overwhelmed etc.). Saying this out loud to yourself or to a trusted person can be supportive.

Please note that there are some mental health presentations and neurotypes that may find it difficult to identify their emotions. If that seems like it might describe you, that’s ok, give it a go, or you can try another method to manage stress and anxiety. If this causes you distress, you might want to reach out to one of the services listed at the bottom of this page.

3. Explore the Cause – ask yourself “why am I feeling this way?”. Did something happen? Did someone say something? And I avoiding something? Am I scared of something? Sometimes we can’t always put our finger on the ‘why’, that’s okay. If the answer doesn’t come, give it some space and move onto the next step.

4. Make a Move – ask yourself “what can I do right now to support myself?”. We may not know why we’re feeling the way we are and we may not be able to immediately fix or stop it, but we can choose how we’re going to be with it. Go for a walk, connect with a friend, prepare a nourishing meal, take a nap, complete some homework, go out to a café, do the thing you’re avoiding – understand what is will be supportive for you in the moment.

Sometimes we can become breathless from stress and anxiety and we might find ourselves wound up in a tight ball of nerves without realising it. Here are some short term and long-term things you can practice which may be supportive.

Short term – In The Moment

Stopping to take a minute to do some deep breathing, connect to your body and allow yourself to feel your breath entering the body. Feel it deep in your lungs, even imagining it going down to your belly button. Count to 5 in your head on your inhale and on your exhale; do this 10 times in a row.

Longer-term - Mindfulness

Mindfulness is a great skill to start to develop. If you feel stressed and anxious often, practising mindfulness can help as it is about learning how to keep calm and stay present in the moment.

Please note that there are some mental health presentations that may mean that some forms of meditation cause distress. If this occurs, it’s ok to stop and try something else. If you continue to feel concerned or distressed, you might choose to reach out to someone, like the services at the bottom of this page.

Movement is essential to your body’s health and wellbeing, including your mind – remember your mind is part of your body, not separate from it! Moving your body in a way that feels good to you can relieve mental stress. By doing this and eating a diet that includes a good variety of foods, you give your body and your mind the best opportunity to be clearer, more focused and happier. This is essential for strengthening your immune system and looking after your overall health and wellbeing.

• Move your body in a way that works for you: walk, run, stretch, yoga, cycle, clean the house, dance. Studies have shown that at least 30 minutes of accumulated moderate-intensity physical activity (i.e., fasting walking) most days can support reducing anxiety and depression.
• Try to eat a variety of foods that include fruits and vegetables, as well as grain-based foods and some fats for energy, and proteins to keep your body running efficiently. Groceries can be expensive, so consider sharing bulk foods with others, and using tinned, dried or frozen fruits and vegetables if you can’t get fresh (they’re just as nutritious but are often cheaper!)
• Avoid excessive alcohol as it is registered in the body as a depressant and it can disrupt sleep and concentration, as well as cause gastrointestinal illness and brain fog
• Avoid excessive caffeine and energy drinks as they can increase stress and anxiety. If you can’t give them up, try limiting them to before lunchtime only to ensure they don’t interrupt your sleep.
• Drink plenty of water throughout the day.
• Spend time outside. Any outdoors time is good, but wellbeing can be further boosted in areas with green vegetation, limited noise and air pollution, and access to nature.

Sleep plays an important part in regulating our emotions. Try and make getting between 6-8 hours of sleep a night a priority to help combat stress and anxiety.

Some tips to help get a good night’s sleep include:

• Move your body each day,
• Have set times for going to bed and getting up each day,
• Limit technology in the evening – the light and stimulation can trick your brain into thinking it should stay awake,
• Charge your phone overnight out of arms reach from your bed
• Avoid eating a heavy meal before bed,
• Expose yourself to bright natural light during the day and avoid it in the evenings (such as TV glare) to regulate your body’s internal clock (circadian rhythm),
• Listen to your body’s cues (within reason). If you feel sleepy early, have an early night, but if you’re a night owl, sometimes it’s helpful to stay up until you feel sleepy (but midnight is probably the latest your regular bedtime should be),
• Try not to fall into the trap of thinking you can ‘catch up on sleep’, this can place excess stress on your body which then can translate to stress within your mental health and wellbeing.