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Mental Health Matters Weekly

Therapy Centre Services provides counselling support to anyone who is struggling with their mental health.

 

Our Mental Health Matters is a weekly update page where you can find information about mental health, tools, tips, ideas and resources that may help. 

We understand that mental health is a cornerstone of overall well-being. We are dedicated to providing a safe and supportive space for individuals seeking support during challenging times.

 

Welcome to "Mental Health Matters Weekly," your go-to resource for valuable insights, support, and inspiration on the journey to improved mental health.

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What is stress?

Stress is a natural and adaptive response that your body experiences when you perceive a threat, challenge, or demand.

It is a physiological and psychological reaction that helps you deal with difficult situations.

Stress can be triggered by various factors, including work-related pressures, personal relationships, financial problems, or any situation that disrupts your equilibrium.

What are the 2 main types of stress?

Acute stress:
This type of stress is short-term and often results from specific situations or events, such as a tight deadline, an argument, or a near accident. It typically subsides once the triggering event is resolved.

Chronic stress :
Chronic stress is long-term and can result from ongoing issues such as chronic health problems, prolonged work-related stress, or persistent life challenges. It can have a more significant impact on your physical and mental health.

How can stress affect us?
While stress can be beneficial in the short term, chronic or excessive stress can have negative effects on your health. Prolonged stress may lead to physical symptoms like headaches, digestive problems, and weakened immune function. It can also contribute to mental health issues such as anxiety and depression.

What can I do to manage stress?
Managing stress is important for overall well-being. Techniques like relaxation exercises, physical activity, mindfulness, and seeking support from friends, family, or professionals can help individuals cope with and reduce the impact of stress in their lives.

Recognising stress with friends, colleagues or loved ones

What can I do to manage stress?
Recognising stress in family and friends, as well as at work, is important because it allows you to provide support or seek help when needed. Here are some common signs and symptoms to help you recognize stress in those around you;

Family & Friends

 

Behavioural Changes:

Increased irritability, mood swings, or withdrawal from social activities.

Agitation, restlessness, or inability to relax.
 

Physical Symptoms:

Frequent headaches, stomach-aches, or changes in sleep and appetite.

Frequent illnesses or unexplained aches and pains.
 

Emotional Signs:

Increased anxiety, feelings of sadness, or difficulty concentrating.

Changes in communication, such as difficulty expressing themselves.

Work colleagues

 

Performance and Productivity:

Decreased productivity, missed deadlines, or increased errors.

Difficulty concentrating, decision-making challenges, or decreased job satisfaction.

Behavioural Changes:

Increased conflicts with colleagues or social withdrawal in the workplace.

Relying on substances like caffeine or alcohol to cope.

Physical Symptoms:

Frequent headaches, digestive issues, muscle tension, or changes in sleep patterns.

Increased fatigue and absenteeism.

Emotional Signs:

Increased anxiety related to work tasks or a sense of overwhelm.

Reduced enthusiasm, burnout, and changes in interpersonal relationships with coworkers.

MANAGING STRESS
Managing stress at home and at work involves a combination of strategies and lifestyle changes. Below are some practical tips for addressing stress in both settings;

How can I manage personal stress? 

 

How to manage Personal Stress.png

Establish a Routine: Creating a daily schedule can provide structure and predictability, reducing feelings of chaos and stress.


Set Boundaries: Clearly define boundaries between work and personal life. Avoid bringing work-related stress home.
 

Prioritise Self-Care: Dedicate time for self-care activities you enjoy, whether it's reading, taking baths, or practicing hobbies.
 

Maintain Healthy Relationships: Nurture positive relationships with family and friends. Open communication and support can help alleviate stress.
 

Practice Mindfulness: Engage in mindfulness meditation or yoga to stay present and reduce stress.

Limit Screen Time: Reduce the time spent on digital devices, especially before bedtime, to improve sleep quality.
 

Stay Active: Incorporate regular physical activity into your routine. Even a short walk can help alleviate stress.
 

Healthy Eating: Consume a balanced diet and avoid excessive consumption of sugary or processed foods.
 

Express Emotions: Talk to a trusted friend or therapist about your feelings, allowing you to process and manage stress.
 

Create a Relaxing Environment: Make your home a place of comfort and relaxation. Use soothing colours, lighting, and décor.

How can I manage work related stress? 
 

How to manage work-related stress.png

Time Management: Prioritise tasks, set clear goals, and manage your time efficiently. Use time management techniques like the Pomodoro method.

Take Regular Breaks: Schedule short breaks throughout the day to recharge and reduce work-related stress.

Communicate Effectively: Maintain open and clear communication with colleagues and superiors. Express your needs and concerns.

Conflict Resolution: Address workplace conflicts constructively and seek mediation if necessary.

Mindful Work Habits: Practice mindfulness in the workplace by focusing on one task at a time and avoiding multitasking.

Set Realistic Expectations: Avoid setting unrealistic goals or overcommitting to projects.

Learn to Say No: Politely decline additional tasks or responsibilities if your plate is already full.

Seek Support: Reach out to your HR department or employee assistance program for resources and support related to work-related stress.

Work-Life Balance: Maintain a healthy balance between work and personal life. Avoid overworking and take time off when needed.

It's essential to remember that managing stress is an ongoing process. What works best for you may vary, so be open to trying different strategies and adapting them to your unique needs. Regular self-assessment and seeking support when necessary can make a significant difference in reducing stress both at home and in the workplace.

Lucy Johnson
Director
Therapy Centre Services

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