Stress
Information booklet
RDaSH
Adult Mental Health Service
What is stress?
Symptoms of stress
Many people describe themselves
as feeling stressed when they feel
that they cannot cope with the
pressures of their life. Pressure
can be experienced due to
many factors. These may include
different life events, such as, a
relationship breakdown, illness
(with ourselves or someone close
to us) living conditions, work,
home life, study, debt or the
demands we place on ourselves.
Even events which we see as
enjoyable can be stressful, such as
holidays, moving home, starting a
new job, pregnancy, parenthood
and Christmas.
Thoughts which are common
when we are stressed:
Many of us experience stress at
times. A small amount of stress in
our lives is good for us as it keeps
us more active and alert. What
is important is how you manage
stress, as long-term stress is not
good for our health.
2 | Stress
• This is too much - I can’t cope!
• It’s unfair. Someone should be
helping me.
• I haven’t got enough time
• I’ll never finish
Emotions:
• Irritable, bad tempered
•Anxious
•Impatient
•Angry
• Depressed, hopeless
Physical sensations
• Sleep disturbances
The physical response to stress is
caused by the body’s adrenaline
response - the body’s stress alarm
and survival tool when faced with
a threat.
• Shouting, arguing
• Eating more (or less)
• Drinking more
• Using drugs
• Muscle tension in neck and
shoulders
• Smoking more
• Heart racing
•Crying
• Breathing faster
Long-term health risks associated
with stress include heart disease,
high blood pressure, severe anxiety
or depression, stroke, migraine,
asthma, low resistance to infection,
bowel and stomach problems
(especially ulcers), fatigue and
sleep problems.
• Hot, sweaty
•Headache
• Difficulty concentrating
•Forgetful
• Agitated, restless
• Bladder or bowel problems
• Sexual problems
Behaviour
• Unable to settle, constantly
busy, rushing about
• Lots of things on the go, but
don’t finish them
• Withdrawing from your usual
activities
The ability to cope varies from
person to person. Those who are
more likely to experience stress
than others are known as ‘Type A’
personalities. They tend to be more
dissatisfied, competitive, impatient
and always busy and in a hurry.
‘Type B’ personalities are more
relaxed, calm and satisfied with
their life. The two personality types
may differ in the following ways
(see over):
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Type A
Type B
Must get things finished
Don’t mind leaving things unfinished
for a while
Never late for appointments
Calm and unhurried about
appointments
Can’t listen to conversations;
interrupt, finish sentences for others
Can listen and let the other person
finish speaking
Don’t like to wait
Can wait calmly
Trying to do more than one thing at a
time
Take one thing at a time
Want everything perfect
Don’t mind things not being perfect
Hurried speech
Slow and deliberate speech
Hold feelings in
Express feelings
Few social activities/interests
Many social activities/interests
Will often take work home
Limit time working to work hours.
Helping yourself to cope
with stress
The first step in tackling stress is
to identify what is making you
stressed. Think about and write
down the following:
Who am I with?
.....................................................
.....................................................
What parts of my personality are
not helping me?
Where am I when I’m feeling
stressed?
.....................................................
.....................................................
.....................................................
.....................................................
What am I doing?
.....................................................
.....................................................
4 | Stress
.....................................................
.....................................................
Here are some practical ways to
take control of stress:
• Don’t take too much on; be
realistic about what you can
achieve and don’t make too
many changes at once. Set
priorities – if you could only do
one thing, what would it be?
Try saying ‘no’ more often and
don’t feel guilty about it
• Plan your time, doing one
thing at a time and building in
breaks□
• Do something you really
enjoy □
• Talk about your feelings with
someone you can trust □
• If your relationship is part of
the problem, talk about your
feelings; communication is very
□
important
• Try to concentrate on the
present; don’t dwell on the past
or worry about the future □
• Look after your physical health:
eat a balanced diet; eat slowly
and sit down, allowing at least
half an hour for each meal.
Reduce your caffeine and drink
more water
• Set time aside each day for
relaxation or leisure time. Try
new ways to relax such as
aromatherapy, reflexology,
yoga or relaxation exercises.
Try to plan at least one holiday
each year which incorporates
a change in activities and
surroundings □
• Exercise regularly – at least 20
minutes two or three times a
□
week
• Positive self-talk is important.
Encourage and tell yourself that
you can do this and it will pass.
Remember when you have got
through difficult things before
and what skills you have used
• Be with others and ask for help
when you need it □
• Be realistic and don’t try to be
perfect □
• Get a good nights sleep.
Then tick in the boxes which tips
you think will be most helpful for
you.
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Then ask yourself:
What is within my control?
.....................................................
Are there other small helpful
changes I could start?
.....................................................
Decide on a plan of action
.....................................................
you feel most relaxed, then lie
down and get comfortable.
This exercise takes you through
different muscle groups, teaching
you first to tense, and then relax.
Breathe in when tensing and
breathe out when you relax. Close
your eyes and concentrate on
breathing slowly and calmly for a
few minutes. Say the word ‘’calm’’
or ‘’relax’’ to yourself as you breath
out.
Start with your hands. Clench
one fist tightly, and think about
Decide when you will start to
the tension this produces in the
action this
muscles of your hand and forearm.
..................................................... Study the tension for a few
seconds then let go of the tension
Decide on a date to review what
and relax your hand. Notice the
was helpful
difference between the tension
..................................................... and the relaxation. Think how it
feels when it is relaxed. (You might
feel a slight tingling, which is the
Learning to relax
relaxation beginning to develop.)
Relaxation is a skill like any other; it Do the same with the other hand
and then with the other muscles
needs to be learnt and takes time.
The following exercises teach deep of your body: arms, neck, face
(especially the forehead and jaw),
muscle relaxation, which can be
helpful in reducing overall levels of shoulders, chest (take a deep
breath, hold it in for a few seconds
tension:
and notice the tension, then relax
Choose a quiet, warm, comfortable and let your breathing return to
place where you won’t be
normal), stomach, buttocks and
disturbed, at a time of day when
legs.
6 | Stress
Stick to the same order as you
work through the muscle groups.
Don’t try too hard; just letting it
happen. You may find it helpful to
get a friend to read the instructions
to you. To make the best use of
relaxation you need to practise
daily. Use relaxation in everyday
situations, such as in a supermarket
queue, and also in difficult
situations. Learn to relax without
having to tense your muscles first
and work on developing a more
relaxed lifestyle.
Further help
If you feel that you are not making
much progress or your problems
are getting worse, talk to your
GP or trained mental health
professional. They will be able to
help you further.
The following organisations and
help lines may also be useful:
• Association for Post Natal
Illness - for women who
are experiencing depression
following the birth of their baby:
0207 3860868
• CRUSE Bereavement Line - for
bereaved people and those
caring for bereaved people:
0844 4777 9400 or
01302 814647
• MIND - mental health
information line:
08457 660163 or
01302 812190
• National Debt Line - for anyone
in debt or concerned they may
fall into debt: 0808 808 4000
(free phone)
• Relate - for marital or
Ask about borrowing some
relationship problems:
relaxation tapes from your GP
0300 100 1234
surgery or local library. Alternatively
you could try the following web
• Samaritans Link line (local rate):
page for relaxation downloads
08457 90 90 90 or
www.soundshealthy.nhs.uk. Your
01302 327474.
library will also have information
on courses and books available
on coping with stress. Consider
enrolling in a local yoga or
aromatherapy course.
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This information is correct at the time of publishing
Last Reviewed: July 2012
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