15 best ways to combat stress

Life is full of stressors that affect us to varying degrees. From family life to difficulties at work, challenging circumstances can lead to stress building up without us realising it.

Stress is a natural feeling that is designed to help us cope with challenging situations and survive potentially dangerous events, so it isn’t inherently a bad thing. It’s important not to demonise stress. In small amounts, and if we have the tools to effectively manage it, we can use stress to our advantage as it motivates us to work hard. If we experience too much stress, it can leave us feeling out of sorts and may even lead to burnout.

Has your level of stress been getting to you lately? Have you felt grouchy or snappier at colleagues and loved ones? Do you find yourself feeling run down, overwhelmed or exhausted? If this is the case, now is a good time to learn healthy ways to de-stress, restore a sense of calm and manage your mental wellbeing.

What causes stress?

Stress typically occurs when we feel under pressure, out of control, or if we are dealing with significant life changes and uncertainty. Many things can cause stress and the stage we’re at in our lives can influence what stresses us out the most. For example, upcoming exams can cause stress among students, whilst an adult may be more likely to experience stress related to starting a family, buying a home and/or long-term employment.

Here are some of the most common stressors which many of us will experience over the course of our lives.

Relationships

As humans are social mammals, relationships are vital to our overall wellbeing. When we experience difficulties in our relationships, it can lead to stress. We experience stress differently depending on the type of relationship we’re dealing with, whether the relationship is familial, platonic or romantic. For example, family difficulties will likely stir up very different feelings compared to a friendship fallout or a breakup with a partner.

Money

Money and finances play a huge part in our lives as we need money to afford our homes, buy food and fund our lifestyles. With the cost-of-living crisis still causing problems for many of us, money can be a prominent stressor. Financial issues related to debt or gambling may cause intense levels of stress and worry.

Work-life balance

In relation to the previous point, some of us may feel pressured to work a job that we don’t enjoy or that offers limited work-life balance to afford certain expenses, which in turn leads to decreased life satisfaction. This decreased life satisfaction can cause long-term stress and even burnout.

Major life events

Significant life changes such as bereavement, divorce and moving home can be emotionally challenging and cause us to experience stress. Multiple changes or events may occur at one and leave us feeling overwhelmed or burnt out. For example, a sudden loss can cause complicated feelings of grief, which could be compounded by financial worries and not being able to take ample time off work to grieve and recover. This, in turn, can cause us to experience high levels of stress.

Health issues

If health issues arise, or worsen if they’re pre-existing, other areas of our lives may be disrupted. The medical tests, costs and pain or discomfort associated with health issues can cause stress. Stress can exacerbate symptoms associated with health issues, which causes a negative downward spiral in our overall wellbeing. In addition, side effects of medication, a lack of support or reduced autonomy can affect our mental health over time.

Understanding signs of stress

It’s vital to recognise early signs of stress and take appropriate action to mitigate the impact. Here are some signs that you might be struggling with stress:

• Irritability or snappiness
• Anxiety or depression
• Loss of interest in activities you used to enjoy
• Racing thoughts and rumination
• Self-isolation and social withdrawal
• Dread and/or ‘Sunday scaries’
• Physical sensations like indigestion, headaches, dizziness, nausea
• Changes in eating or sleeping patterns

Top healthy ways to combat stress at work

When managing any kind of stress, prioritising self-care should be at the top of your list. When it comes to dealing with work stress specifically, there are a variety of helpful things you can do to combat stress levels healthily and effectively.

It’s easy to dismiss the signs of stress if you’re under pressure at work, but noticing the warning signs so you can prevent the stress from worsening or leading to burnout is essential.

1. Delegate tasks

It can be easy to take on too much without realising. If you’re in management or work as part of a team, try to delegate tasks so you can focus on the crux of your job. If delegation isn’t possible, then prioritising urgent and important projects will be important to manage both your own workload and the expectations of your senior team.

2. Talk to your employer

Employers have a duty of care to ensure you can work safely, and this extends to your mental health. If you feel comfortable to do so, speak to your manager about how you’re feeling. If the workload is unsustainable, or you’re experiencing something troublesome in or out of work, they may be able to help support you by:

• Delegating tasks for you
• Recommending that you use an employee assistance programme (EAP)
• Extending your deadlines
• Facilitating flexible working and/or time off work to deal with any personal issues
• Addressing any internal troubles such as workplace bullying

3. Use your EAP

Using your EAP is a big step in itself. Your EAP can help by providing counselling support to equip you with the tools to deal with work-related stress. They can also support you with any mental health issues you might be experiencing because of prolonged stressful periods, such as anxiety and depression.

4. Take time to recharge

Mental health stigma is still prevalent in the workplace but it’s important to recognise that taking care of your mental health is just as important as your physical health. Taking time to recharge is crucial to give you the space to regulate and prioritise your mental wellbeing. Make sure you’re utilising your annual leave for relaxing activities, making use of your company’s wellbeing benefits and initiatives, and requesting flexible working where possible to ensure that your mornings and evenings are that extra bit easier.

You could use your time off to simply rest, get back into activities or hobbies you used to enjoy, practice mindfulness, tackle any admin tasks you’ve been putting off, or anything else that provides you a sense of accomplishment or calm.

Top healthy ways to combat stress at home

1. Strive for balance

Balance can help us decrease our levels of stress and anxiety, prevent burnout and improve our cognitive function. How can we achieve a sense of balance? Eating a balanced diet is a good starting point for both for your body and mind. If your diet hasn’t been the best recently, try slowly introducing healthy foods and snacks. If hydration isn’t your forte, start increasing your water intake incrementally. You can find some delicious recipes on the Wisdom app that have been developed by qualified nutritionists.

2. Move your body

Recognising the interconnectedness of our physical and mental health is one of the most powerful ways to improve our overall wellbeing; by elevating one aspect of our health, we can naturally elevate the other. Increasing physical activity boosts our mood, confidence, sleep, and brain functioning. Whether that’s going for a walk, taking a yoga class or joining a gym, moving your body in some shape or form can help reduce stress. It can also help ease the symptoms of existing mental health conditions such as anxiety or depression.

It can be hard to start exercising if you’re already feeling stressed or burnt out. That’s why it’s important to start any form of exercise slowly but surely. It can help to do an activity you enjoy, or something totally different to what you’re used to such as rock climbing or roller skating!

3. Minimise screen time

Have you ever noticed increased stress and low mood after scrolling through social media? In one study, screen time has been associated with 59% of adults reporting negative health effects, including 28% citing mental health issues, and 40% citing physical issues. While there’s nothing wrong with the occasional scroll or online news update, excessive use can have a serious impact on our mental health.

Try to find other activities that you know relax you and don’t involve using a screen. This could be engaging in a spring clean, reading a book or engrossing yourself in a hobby that requires both hands.

4. Set healthy boundaries

Boundaries define the behaviour we are willing to accept in both personal and professional relationships. They can look completely different depending on the situation – your boundaries with your partner will likely be different from your boundaries with your manager. Boundaries are important in all areas of life in which we interact with other people. Healthy boundaries ensure your inner peace is protected and overall stress levels are kept to a minimum. They can involve things like limiting your screentime or saying no to activities you know may cause additional stress. This could be social events with alcohol, or an activity you simply don’t feel comfortable doing.

5. Get out in nature

Connecting with nature can improve your mental health and reduce stress. Simply observing natural forms, how they smell and move around us can invoke feelings of calm and reduce our overall stress levels as a result. Try and find time to go on a nature walk or sit by a body of running water to really reap the benefits of nature.

6. Connect with others

As humans are social creatures, we perform best within communities; humans have a fundamental need to form and maintain relationships. Socialising, especially in-person, can reduce stress by offering a positive distraction, support, and a sense of belonging, while also releasing endorphins and oxytocin which boost our happiness and lower stress hormones. If socialising in person isn’t possible, try a video call so you can see the other person’s reactions and nonverbal cues.

7. Seek counselling

When the going gets tough and your stress levels feel unmanageable, counselling can provide a space in which you can talk through your issues and build your resilience. Even if you feel as though you don’t need counselling yet, it can act as a preventative measure before you reach a point of burnout. Our EAP service here at HA | Wisdom Wellbeing provides individuals with counselling support to help with a variety of issues including work-related stress, anxiety, depression and other presenting issues.

8. Declutter

Research by Mind has shown that being in a cluttered space can lead to increased levels of the stress hormone cortisol. The act of clearing your space can be therapeutic in itself – especially if you work from home often. As they say, a clear space is a clear mind. Start with one section of your space at a time to avoid overwhelming yourself and notice how the act of physically removing unnecessary items produces a calming effect on the mind.

9. Get your thoughts out

The act of journalling is a great way for some people to get their stressful thoughts down on paper. It can provide relief from stress by helping you organise your thoughts or simply “get them out”. There are various forms of written self-expression, including physical or digital journaling, free writing, morning pages, letter writing. If you prefer, art and music are also helpful mediums through which you can express your emotions. Find a style that works for you through trial and error.

10. Laugh more

Laughter releases endorphins – the “feel good” hormone. It can also stimulate body circulation and aid muscle relaxation, both of which can help reduce some of the physical symptoms of stress. Whether you watch a funny animal video, go to a comedy show or play a board game with friends, incorporating laughter into your self-care repertoire is a great way to reduce your stress levels.

How to prevent stress from getting worse

There are many ways to combat stress and keep it at bay. Whether it’s at work or in your personal time, try the following:

• Manage your time and tasks
• Seek help from your EAP, therapist and/or support system
• Practice gratitude without minimising your struggles
• Challenge negative thoughts and practice affirmations
• Find joy and humour in life to promote laughter and lightness
  
• Ensure you’re getting adequate rest (7-9 hours a night) for proper brain functioning
• Take regular breaks – even during social events

How an EAP can help you combat stress

Seeking support for stress and other psychological conditions is not an easy feat. When the going gets tough, HA | Wisdom Wellbeing’s EAP is always here to offer support. Our qualified counsellors are available 24/7, 365 days a year. They may also schedule short-term, solution focused therapy to support you if clinically appropriate. If you are experiencing complex issues, they can signpost you to the most suitable and effective support available.

If you want to keep track of your wellbeing over time, our Wisdom app is the perfect way to do so. Easily synced with Apple and Android devices, you can track your daily steps, water intake, activity levels, and more. It works as a fantastic tool to help you spot trends – particularly when it comes to your mood. With our unique mood-tracking tool, you can easily identify triggers or events that might have impacted your stress levels. Plus, our app is packed with tons of guides, recipes, guided meditation and videos to support you on your wellbeing journey.

Conclusion

Stress is something we all go through from time to time. It’s important to identify the signs and symptoms, as well as prevent stress from escalating into more serious health issues. It’s easy to get carried away with work, which is why it’s important to set boundaries, ensure downtime and practice self-care so you can maintain productivity at a manageable level that doesn’t affect your health. With our expert tips to reduce stress, coupled with our EAP service and unique Wisdom Wellbeing app, HA | Wisdom Wellbeing enables you to both seek support and self-manage your stress levels. Of course, our qualified and registered counsellors are always here to offer in the moment support should you ever need it.