Ways to Reduce Symptoms of Stress – #StressAwarenessDay

Stress is a normal response to situations we find threatening, different, or when we feel we have little control of a situation. It is part of everyday life. We all feel stress differently.

Below are some of the most common signs of stress:

• Headaches
• Sweating
• Stomach problems
• Muscle tension
• Feeling tired or dizzy
• Sexual problems
• Dry mouth
• Shortness of breath
• Worrying about the future or past
• Imagining the worst
• Being forgetful
• Not concentrating
• Feeling irritable
• Racing thoughts
• Making mistakes
• Feeling low
• Crying
• Eating more or less
• Biting your nails
• Avoiding others
• Sleep problems
• Increase in alcohol or drug use

However, whilst stressful situations are never going away, there are ways to help you cope, including things you can try yourself!

How can I help myself?

There are things you can do to reduce symptoms of stress:

Keep a stress diary ✍️

If you’re unclear what’s causing your stress, it might help to keep a stress diary for a couple of weeks. 

You can write down when you feel stressed or what makes you feel stressed which can then help you to prevent or anticipate stressful situations.

It can also help you identify your ‘triggers’ – these are the things that make you feel stressed. Working out what these are can help you have more control over your stress levels.

Get practical advice 🔍

Visit our ‘Managing Stress‘ page – where you will find helpful information and advice on how to help manage your stress.  There are lots of places where you can get practical advice on different issues.

For example, you may want advice on:

• Housing
• Benefits
• Money
• Employment

You can find details of different organisations that give practical advice on our website.

Try a free course 📖

There are multiple free courses available on Melo that can help you manage your stress levels.

Managing your money 💰​​

If you’re worried about money, there are places you can get advice and support, such as StepChange, Citizens Advice and National Debtline. Visit our Money Worries page – https://www.melo.cymru/topic/money-worries/ where you will find information on these services and more.  It also contains information on how to you can check whether you are entitled to any Government payments.

If the cost-of-living crisis if causing you stress, please visit Aneurin Bevan’s page Support with the Cost of Living, where you can find support for staying well, as well as help with money and energy bills.

Plan your time ⏳​

If being in control of your time makes you feel less stressed, here are some ideas that could help you:

• Write lists of what you need to do
• Prioritise the most important tasks
• Share tasks with others if you can
• Don’t put things off
• Set yourself steps and goals for complicated tasks
• Reward yourself for any achievements

Talk to someone 🗣️​

Telling someone how you’re feeling may help with stress. You might prefer to talk to someone you know, equally you may prefer to talk to a counsellor or call an emotional support line.

Make lifestyle changes

Limit your caffeine intake ☕️​

Reducing your caffeine intake could help you sleep better, especially if you limit it in the evening. You could try herbal tea or a warm milky drink instead. 

Exercise 🏃‍♂️​

Physical activity can help you to manage and relieve stress. To find out more, visit our pages on: 5 Ways to Wellbeing and keeping active for more information. 

If you’re not a fan of going to the gym, or don’t fancy running around your neighbourhood, you could try walking, or a free, online workout. Doing housework or gardening is also a great way to exercise!

Sleep 😴

Stress can affect your sleep, and if you don’t get enough of it, this can cause problems such as poor concentration and low mood. Long term sleep issues can lead to mental health problems such as anxiety and depression.

If you struggle with sleep, you can try some of our tips in our self-help advice section:

• Having a regular bedtime routine
• Limit screen time before sleep
• Make sure the place you sleep is tidy

If your sleep problems occur several times a week, have persisted for months despite trying healthier sleeping habits then you could speak to your GP.

Eat a balanced diet 🍲

Eating a healthy diet is good for your mental and physical health. Following a healthy balanced diet means our bodies get all the goodness they need to work well, and can help our bodies to manage the physiological changes caused by stress.  

Do something nice for yourself every day 😌

It’s important to do some things because you want to, not because you have to. This could include reading a book, doing some mindful breathing or watching a film. 

Practice mindfulness 🧘‍♂️

You can find mindful breathing reels on our Instagram highlights!

Follow us on social media for mental wellbeing tips, resources and courses.