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This Week - Z : Zone Out
(10 stress busters)

If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause.

The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.

Feeling like you have no control of the situation and that there's nothing you can do to help can make you feel worse.

Some of the keys to good stress management are building emotional strength, taking control of the things you're able to, having a good social network and adopting a positive outlook.

What you can do to address stress

Try these 10 stress-busting suggestions.

Be active

Exercise will not make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.

For more advice, read about exercise for depression.

Get started with exercise

Take control of what you can

If you think you cannot do anything about your problem, your stress can get worse.

That feeling of loss of control is one of the main causes of stress and lack of wellbeing.

The act of taking control can be empowering. It's a crucial part of finding a solution that satisfies you and not someone else.

Connect with people

A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

The activities we do with friends can help us relax and relieve stress.

Talking things through with a friend may also help you find solutions to your problems.

Read about 5 steps to mental wellbeing, including the benefits of connecting with other people.

Have some "me time"

Many of us work long hours, meaning we often do not spend enough time doing things we really enjoy.

It's important to take some time for socialising, relaxation or exercise.

You could try setting aside a couple of nights a week for some quality "me time" away from work.

Challenge yourself

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress.

It can also make you want to do things and be active.

Avoid unhealthy habits

Do not rely on alcohol, smoking and caffeine as your ways of coping.

They might provide temporary relief, but in the long term, these crutches will not solve your problems. They'll just create new ones.

It's best to tackle the cause of your stress.

Help other people

If you can help others, through activities such as volunteering or community work, it may help you to become more resilient.

If you do not have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.

Work smarter, not harder

Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.

Leave the least important tasks to last. Accept that you will not have time for everything.

Try to be positive

Look for the positives in life and things you're grateful for.

Try writing down 3 things that went well, or for which you're grateful, at the end of every day.

Accept the things you cannot change

Changing a difficult situation is not always possible. Try to concentrate on the things you do have control over.

For example, if your company is making redundancies, you could focus on the things that you can control, such as looking for a new job.

If you want to find out more about this week's subject you can visit the Original article on the NHS website. If you are worried by any aspect of your health make sure you go and see your doctor or book an appointment at your local clinic.