Stress Management Strategies

7th November 2024

Stress Management Strategies

Recent research has indicated that just over two thirds of British adults have experienced an increase in stress levels over the last year (Stress Management Society, 2021). When asked about the causes of stress during the pandemic, popular responses included: 

Bearing in mind the final point above, it seems very timely to explore a few strategies and resources to take with us as we get to grips with Life After Covid. 

The Biology Bit 

Most of us are aware that stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing hormones and chemicals including adrenaline and cortisol to prepare the body for physical action. This causes a number of reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as digestion, and we often experience physical symptoms. 

Due to this release of hormones, we also experience a rush of energy, which is our body preparing to either battle a predator or make a quick getaway. This was particularly helpful in the caveman days, when a sabre-tooth tiger might appear at any moment, but even in the modern world, the ‘fight or flight’ mode can still help us survive dangerous situations, such as reacting swiftly to a person running in front of our car by slamming on the brakes. Some people may also find that they experience a ‘freeze’ reaction. 

We are often very good at recognising our own symptoms of stress – many of the following may sound familiar:  

It can be much harder to spot signs of stress in other people, particularly if you don’t know them well, and while we are working remotely it can be much easier to hide how we feel from our colleagues. It is therefore important to be sensitive to any changes we do notice in people’s behaviour, and to check in with one another where we can. 

Hormone Warfare 

When we are feeling stressed or anxious, the best way to tackle it can often depend on the source of the stress. Different relaxation strategies can release different hormones and our bodies are very good at telling us what we are lacking: we often hear people say they need a hug, or they need to go for a run, and there could well be a biological reason for this: 

Tapping into our mood, and specifically what kind of stress we are experiencing, can therefore be key to finding strategies to successfully de-stress. It can be difficult to approach this logically when you are feeling anxious, but it can be helpful to ask yourself what it is that’s making you feel stressed:  

– Is it emotional, such as missing your family? An oxytocin boost might be needed. 

– Is it physical, perhaps you’re in pain or frustrated by not being able to be active? How can you release some endorphins? 

– Are you feeling deprived, possibly through dieting (this is me!) or the limitations of lockdown? What other things can you do to create a dopamine surge? 

– Does life seem a bit overwhelming, or are you feeling inexplicably low? Activities that release serotonin can bring you back to an even keel. 

 

Resource of the Week 

There are many useful resources for understanding your own stress triggers and how to manage stressful situations, both at home and at work on The Stress Management Society website. One particularly useful section looks at managing emails in a balanced way: 

Here are seven effective habits to help control your email stress 

  1. Don’t be enslaved by email 

Don’t forget that you are in control of your email. You can choose to open it or not. 

  1. Put your email into perspective 

How often do we get life-changing emails? The reality is that is we disconnect from emails for a couple of days the majority of things can wait. 

  1. Choose your time to reduce email stress 

Why not set dedicated times to check your email rather than always leaving your inbox open? It is a much more efficient and less distracting way of managing your emails and will enable you to focus and concentrate on other tasks. 

  1. File/save important stuff right away 

This might save hours of looking for an email at a later date, and will help you stay on top of things you have actioned. 

  1. Process and purge 

Aim to delete emails as soon as you have dealt with them. Sort your emails in to important and urgent and work on the high priority emails first. 

  1. Is your inbox your virtual attic? 

Are you keeping lots of things in your inbox that you don’t need? If you haven’t looked at them for over a year = would you miss them if you got rid of them? Your inbox is exactly the same as all the items sitting in your loft at home. 

  1. Stop panicking 

If someone needs you urgently they will usually try and get you on the phone. Just because email is instantaneous doesn’t mean your need to respond immediately.