How to deal with stress

Stress is a part of our everyday. Whether it’s navigating a packed work schedule, running late to an appointment or trying to get the kids to eat their veg – it’s a constant in our busy lives.

Although a little jolt can be a good thing—like a caffeine hit in the morning to get you going— excessive discomfort and stress can lead to other mental and physical health problems. And with the number of Australians experiencing psychological distress rising, it’s never been more important to explore ways to keep your stress in check.

When it comes to dealing with stress, it’s best to know what the signs and causes are, and seek support or simple ways to deal with those in your control.

Identify signs of stress

Muscle tension, poor sleep, lack of concentration–sound familiar during a busy week? These are all signs you may be stressed, in addition to feeling irritable and overwhelmed just to name a few.

If you’re suffering from stress, you or someone close to you may notice four types of symptoms starting to show: cognitive symptoms, emotional symptoms, physical symptoms and behavioural symptoms. These warning signs can include the following common effects.

Cognitive symptoms: poor judgment, racing thoughts, and memory problems.

Emotional symptoms: feeling overwhelmed, loneliness and agitation.

Physical symptoms: rapid heart rate, dizziness, aches and pains.

Behavioural symptoms: eating more or less, withdrawing from others, and sleeping too much or too little.

Despite not being an exhaustive list of red flags, it pays to tune into yourself and address any stressors that may be affecting you.

Know the common causes of stress

Mental pressure affects everyone differently. What you find yourself stressing over may not necessarily be the same as the person next to you. Your life stage, past experiences, and support network will all play a role in what makes you stress and your perception of any given situation.

For example, some people thrive under pressure. While one person may do their best work on tight deadlines, another may find escalating work demands like this debilitating.

Stress can be both externally caused and internally caused. For example, moving house can be a trying time for lots of people (external), but excessively worrying about something that may or may not happen can also cause great discomfort (internal).

Stress doesn’t only occur as a result of negative causes. Sometimes even the happiest moments in life can be taxing: getting married, having a baby, buying your first home—each one coming with its own stressors and joy.

Keep work related stress in check

We spend a lot of time at work. So, it’s no surprise to find workplace stressors logging off and coming home with us at the end of the day. The weight of a work day can affect your family life, relationships and community.

Keep an eye on common contributors to stress in the workplace including: long hours and overtime, having limited control over your work, a lack of role clarity, job insecurity, conflict with colleagues, and low levels of recognition.

When it comes to managing work-related stress, talking to somebody you trust (in your personal or professional life) is recommended. Take regular holidays and work towards carving out more time for the things you love with a better work-life balance.

Relaxation techniques, such as meditation and mindfulness can be helpful for some, while for others it may be time to engage your employer or a professional organisation in a discussion about your concerns.

For Emergency Services workers, who face the same aforementioned stress contributors in addition to exposure to traumatic stress and critical incidents, it’s even more important to find ways to combat stress and get support.

According to Beyond Blue’s Answering the Call national survey in regards to police and emergency services personnel, “one in three employees experience high or very high psychological distress; much higher than the just over one in eight among all adults in Australia (Australian Bureau of Statistics, 2015).

Try simple strategies for managing stress

Simple solutions can often be the best way to deal with stress in the moment. Australian Government health advice deems exercise, keeping regular routines and planning ahead, spending more time with family and friends, enjoying a healthy diet, and getting more sleep as key contributors to managing stress.

Taking a fresh approach to how you look at things can help too. If you find yourself often wandering off into a negative train of thought, it can help to refocus your thinking to find the positives in your everyday. For some, speaking to someone close about their issues is all that’s needed, for others, it may be more comforting to seek professional help.

Dealing with stress

There’s no avoiding stress in our busy lives. And although a little stress can sometimes be a good thing to keep the motivation up, it’s important to check in with your mind and body regularly to ensure it’s not becoming a problem for you.

Read the signs of stress and work towards managing the causes you can control. And don’t be afraid to ask for support if you need help—a friend, doctor or councillor can help with finding the right way for you to manage your stress.