Self-Help Guide

Stress
 Page
What is stress? 3
How can this guide help me? 3
What are the signs of stress? 3
What causes stress? 6
How can we manage stress in our body? 9
How can we manage our stressful thoughts? 14
How can we manage our stressed behaviour? 16
What if my stress is work related? 19
How to beat stress 21
Useful organisations 23
Useful books 25
Mindfulness downloads 28
Relaxation downloads 28
References 28

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What is stress?
“I just don’t get a task finished any more before I move on to the
next thing. I keep forgetting where I’m up to, I have 20 things on
the go at once and I’m not getting anywhere with any of them...”

“I keep meaning to get a little time for myself but I never manage
to. Someone always asks me to help out and I never have the
heart to say no, but I end up feeling really tired and irritable ...”

“It just seems to be one crisis after the next in my life. I’ve got a
constant headache and stomach problems, I keep expecting
something else to go wrong, I’m at the end of my tether ...”

“I find it really hard to relax and unwind and my mind is racing all
the time, I just can't stop worrying”

If you recognise any of these feelings then you may be suffering

from too much stress. Stress is what we feel when we are under
pressure. It is a completely normal response which we all
experience from time to time and is our body's reaction to feeling
under threat; the fight or flight response. It is not dangerous. In
fact a certain amount of pressure can be quite helpful and
motivating. If we have too much pressure for too long, we run
the risk of a more severe stress reaction. This can be quite
unpleasant in the short term, but also if stress continues and is
not managed, can be really bad for our health.

How can this guide help me?

This booklet will tell you more about stress, and help you to see
if stress is a problem for you. It makes simple suggestions about
how to manage stress and what other help may be available.

What are the signs of stress?

The signs of stress vary from person to person. The physical
symptoms are mostly linked to our ancient survival strategy, the
fight or flight response. This releases hormones such as cortisol
and adrenaline into our body, literally preparing us to fight or

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flee. The pressures we face nowadays are not usually helped by
this response. We can't fight or flee from debt, deadlines or
stressful life events! Many people are quite worried when they
feel these symptoms, and think they may be signs of a serious
physical or mental health problem, such as having a heart attack
or cracking up. They are not dangerous and are in fact very
common. Do you recognise any of these signs in yourself?

How you feel physically (please tick if appropriate)

When stressed, people commonly have:
 Frequent headaches
 Muscle tension and aches and pains
 Churning stomach
 Sweating
 Blurred vision, tired eyes
 Feeling sick, dizzy and faint
 Bowel and bladder problems
 Changes in breathing, fast, shallow, sometimes breathless
 Tingling hands
 Racing heart
 Dry mouth
 Feelings of tiredness and exhaustion

How you feel emotionally

If we are stressed regularly our emotions will usually be
affected. People often feel:
 Angry, irritable and wound up
 Impatient
 Anxious and full of dread
 Unhappy, upset and tearful
 Lacking in interest
 Overwhelmed and frustrated
 Guilty and worthless

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Effects on what you do
Stress can affect how we behave in everyday situations
such as home, relationships and work:
 Snappy and irritable
 Drinking more than usual
 Smoking more than usual
 Eating too much or too little
 Withdrawing from activities usually enjoy
 Avoiding people, places and situations
 Putting things off
 Becoming unreasonable
 Making silly mistakes
 Rushing around and doing too much
 Lots of things on the go but not finishing anything
 Unable to settle
 Not sleeping
 Biting nails
 Grinding teeth
 No time for self-help!
 Neglecting own needs

Effects on your thinking

When we feel stressed we tend to see things very
negatively. Stressed people often:
 Worry all the time
 Have racing thoughts that won't switch off
 Expect the worse
 Think negatively about everything
 Criticise themselves and others
 Have poor concentration and memory
 Impossible expectations of self and others

If you have some of these signs it may be you are experiencing

stress. These are some of the short-term signs but long-term
health risks from stress can be more serious. For example, heart
disease, high blood pressure, severe depression, stroke,
migraine, severe anxiety, asthma, low resistance to infection,

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bowel problems, stomach problems especially ulcers, have all
been linked to stress. It is therefore very important to learn ways
to manage stress.

What causes stress?

There is no simple answer to this question. What is stressful
varies from person to person, and throughout our lifetime. There
can be many sources of stress. Sometimes it can be one or two
big life events or changes, and other times it can be a build up of
smaller things. Very often it may be both. As well as the things
that happen to us and around us (external stress), our stress
levels are also affected by what happens inside us (internal
stress). So all of the signs mentioned above affect each other
and add to our stress. For example:

External stress
eg bereavement,
debt, work stress

Stressed body
eg tense shoulders, racing
heart, indigestion

Stressed feelings Stressed thoughts

eg frustrated, angry, eg I can’t cope, I’m
overwhelmed going to lose my job

Stressed behaviour
eg rushing around,
avoidance, short
tempered

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Although we can't always control the external stress in our life,
we can break the vicious cycle of getting more stressed by better
understanding our stress and changing our response to it.
Taking stock of the external stress in our life can be really
helpful. This can help us to understand why we are feeling
stressed, and to be kinder to ourselves in recognising what we
are dealing with. If you have had one or more of the life events
below over the last year, then you are more likely to be stressed
and should try to avoid further stressful events where possible.
Take extra care of yourself to boost your resilience.
(Please tick if appropriate)
 Death or illness in the family
 Death or illness of close friend
 Death of a pet
 Serious or chronic health problems
 Being a carer
 Divorce or relationship breakdown
 Getting married
 Pregnancy/childbirth
 Moving job
 Severe work related stress
 Promotion at work
 Self or partner losing job
 Money worries, large debts
 Moving house
 Major dispute with family or friends
 Extreme problems with neighbours/noise
 Family gatherings for holidays/Christmas
 Other...

It is not always possible to avoid stress, but learning more about

our stress can allow us to understand the causes of stress and
reduce the effect it has on us. You may notice from the list
above that even events seen as enjoyable or positive, such as
holidays, getting married, family celebrations, moving house,
promotion or having a baby, can be stressful. Keeping a stress

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diary can be really helpful here. What is going on for you at the
moment that is making you stressed? Keep a brief note of
where, what and who is making you stressed. Try to identify the
triggers for your stress. Note what you feel, think or do, and what
you notice in your body. This can be an important first step in
making some changes.

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How can we manage stress in our body?
As the stress response is largely physical, our body is one of the
first things to be affected. Controlled breathing, deep muscle
relaxation, mindful breathing and relaxing activity can all
help in reducing tension and switching off some of the physical
signs of stress.
Controlled breathing
To begin with, choose a time of day when you feel most relaxed.
You can do this exercise sitting or standing with your eyes open
or closed. Concentrate on your breathing for a few minutes,
breathing slowly and calmly in through your nose and out
through your lips. Place one hand on your chest and one on
your stomach. Imagine you are filling a bottle from the bottom
up, so the hand on your stomach moves first then your hand on
your chest. You are filling and emptying your lungs with each
breath. It may help to count in -two-three and out -two-three.
Once you have mastered the controlled breathing try saying to
yourself 'calm' as you breathe in and 'relax' as you breathe out.
Controlled breathing can be used anytime and anywhere to
switch off the body's stress response.
Deep muscle relaxation
It is helpful to read through these instructions a few times first
and eventually learn them by heart. Start off by sitting or lying
somewhere warm and comfortable, where you won't be
disturbed. This relaxation exercise takes you through different
muscle groups in the body, teaching you firstly to tense, then
relax. Don't tense your muscles too tightly. It should not be
uncomfortable or painful. Each time you relax a group of
muscles notice how they feel when they are relaxed. Don’t try
too much to relax but just let go of the tension. Allow your
muscles to relax as much as you can. Think about the difference
in the way they feel when they are tense compared to when they
are relaxed.

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It is useful to stick to the same order, as you work through the
muscle groups:
Breathing – Close your eyes and concentrate on your breathing
for a few minutes, breathing slowly and calmly in two-three and
out two-three. Say the word 'calm' to yourself as you breathe in
and 'relax' as you breathe out.
Hands – Start with your hands. Clench one fist first and notice
the tension in your hand and forearm. Hold it and study the
tension for a minute...and then relax. You might feel a slight
tingling, this is the relaxation beginning to develop.
Arms – Bend your elbows and tense your arms. Feel the
tension especially in your upper arms. Remember, do this for a
few seconds and then relax.
Neck – Press your head back and roll it gently from side to side.
Feel how the tension moves. Then bring your head forward into
a comfortable position.
Face – There are several muscles here, but it is enough to think
about your forehead and jaw. First lower your eyebrows in a
frown. Relax your forehead. You can also raise your eyebrows,
and then relax. Now, clench your jaw, notice the difference when
you relax.
Shoulders – This is where we hold a lot of tension. Shrug your
shoulders up – then relax them. Notice the tension ease away
as you drop your shoulders down. Circle your shoulders slowly
and let go of any remaining tension.
Chest – Take a deep breath, hold it in for a few seconds, notice
the tension, then relax. Let your breathing return to normal.
Stomach – Tense your stomach muscles as tightly as you can
and relax.
Buttocks – Squeeze your buttocks together and relax.
Legs – Straighten your legs and bend your feet towards your
face then relax.
Feet – Point your toes to the floor, hold it for a few seconds,
then wiggle your toes. Imagine you are letting go of the last bit of
tension through your feet.

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You may find it helpful to get a friend to read the instructions to you.
There are also many free relaxation resources online or to buy.

To make best use of relaxation you need to:

 Practice daily.
 Start to use relaxation in everyday situations.
 Learn to relax without having to tense your muscles first, just
focus on the muscles and let the tension go.
 Use some relaxation techniques to help in difficult situations,
e.g. breathing slowly, dropping your shoulders.
 Practice in public situations (on the bus, in a queue etc).
 Use the deep, slow breathing, with the word calm to instantly
relax where ever you are.
 Slow down.
 Don't try too hard, just let it happen.

Mindful breathing
This is a different approach to managing stress. The goal of
mindful breathing is calm, non-judging awareness, allowing
thoughts and feelings to come and go without getting caught up
in them. The aim is to concentrate only on the present moment,
not the past and not the future. Much of our stress is linked to
thoughts and feelings about the past and the future, so just
being in the here and now can be very helpful.

Follow these instructions:

 Sit comfortably, with your eyes closed or lowered and your
back straight.
 Bring your attention to your breathing.
 Observe the natural rhythm of your breathing. Every time you
breathe in, notice what it feels like. Where do you feel the
breath? How does it feel? Each time you breathe out, notice
your lungs deflate. Notice the sensations as your lungs fill and
empty. Breathe in through your nose and out through your
lips.

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 Thoughts will come into your mind, and that’s okay, because
that’s just what the mind does. You don't need to dwell on
them though. Just notice the thoughts, then bring your
attention back to your breathing.
 You may notice sounds, physical feelings, and emotions, but
again, just bring your attention back to your breathing.
 Don’t follow those thoughts or feelings, don’t judge yourself for
having them, or analyse them in any way. It’s okay for the
thoughts to be there. Just notice those thoughts, and let them
drift on by bringing your attention back to your breathing.

Thoughts will enter your awareness, and your attention will follow
them. No matter how many times this happens, just keep bringing
your attention back to your breathing. The more you can practice
this exercise the better you will get at being in the present
moment. You can then start to be mindful in everyday situations,
bringing your full focus of attention to whatever you are doing. Be
it washing the dishes, having a shower or being out for a walk.

There are many websites online with further information about

mindfulness and a few are listed at the end of this guide.

Relaxing activity
Exercise: Taking exercise regularly has great benefits for both
our physical and psychological health, but it is also very relaxing
and a great way to relieve stress and physical tension. Exercise
can reduce levels of the body’s stress hormones, adrenaline and
cortisol. It also stimulates the production of serotonin and
endorphins, our body's natural feel-good hormones. From a
health point of view, it is recommended that you are active for at
least 30 minutes each day, 5 days a week. You don’t have to
join a gym to become more active. Going for a brisk walk, a
cycle, a swim or a jog are all good sources of exercise and can
help to combat stress. The main thing is that you find a form of
exercise that you enjoy, as this will make it much easier to
motivate yourself.

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Hobbies: Anything we do that absorbs, calms and interests us
can help reduce the physical effects of stress on our body:
photography, painting, knitting, cross stitch, dancing, singing,
baking, are just a few examples of things that may help you to
physically relax. The more mindful an activity is, the less likely
that our body and mind will stay stressed.

Not all hobbies and activities calm and relax us, however.
Watching your favourite team being beaten for example, can
increase your stress levels. As can playing very competitive
sports. Increasing your awareness by keeping a stress diary can
be very helpful to work out which sort of activities are best for
reducing stress in your body.

Sleep well: Stress often affects our ability to get a good night’s
sleep, whether its thoughts racing round our mind last thing at
night or waking early with worries popping into our head. Getting
enough sleep, however, is very important for our physical and
mental well-being, and if you are sleeping poorly this will make
your stress worse. The relaxation and mindfulness strategies
discussed earlier can be very helpful for improving sleep. If you
find sleep is still a problem, there is a booklet in this series which
has lots of information on how to get a good nights sleep.

Eat well: Eating a balanced and healthy diet is so important in

dealing with stress, yet when we are stressed, eating healthily is
often the last thing on our mind! Research shows that when
stressed we are more likely to overeat comfort foods containing
fat and sugar, such as chocolate, biscuits etc. Or for some
people, they lose their appetite altogether. Try not to skip meals.
Eat regularly, taking healthy snacks as necessary. Small,
regular, balanced meals with plenty of fruit and vegetables (at
least five portions a day) will help to maintain energy levels and
mood, while decreasing tiredness, irritability and other stress
symptoms in our body.

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Self care: There are so many ways to calm and soothe
ourselves: Relaxing in a warm bath with some scented candles;
having an aromatherapy massage; drinking a cup of our
favourite tea; practising yoga; watching a favourite film; seeing
friends; having a laugh; reading a good book, stroking a pet. The
list is endless, you just need to find what works for you!

How can we manage our stressful thoughts?

The good news is that because our body and mind are linked,
controlled breathing, deep relaxation, mindful breathing and
relaxing activity all help to calm a stressed mind as well as a
stressed body. There are some other simple things that may
help. For example, changing our stressed thoughts can have
a big effect on how we feel and behave. We all have stressed
thoughts from time to time, but when we have too much stress,
sometimes our thoughts become a big part of the problem. Our
thoughts can convince us that we are not coping, that we are
useless and that there is no point in trying to beat our stress.
Stressed thoughts can also make us avoid things that could be
helpful, such as seeing friends, taking exercise, doing fun things.

A really simple way of challenging our stressed thoughts is to

imagine we are advising a stressed friend. Most of us are very
good at this. Keep a diary for a few weeks writing down any
thoughts that are stressing you out in one column. In another
column, take a few minutes to be your own 'wise friend', and
write down what you might say if you were advising someone
else. You will be amazed how good your own advice can be!

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The following questions and answers might further help you to
challenge your stressed thoughts:

Q: Are you expecting too much of yourself and aiming to be

perfect? Perhaps trying to achieve the impossible?
A: Aim for good enough. Don't compare yourself with others in
an unhelpful way.
Q: Are you focusing on your weaknesses and ignoring your
good points?
A: Write a list of all your strengths and achievements and keep it
close to hand. Remind yourself of what you are good at. It is
easy to forget this when feeling stressed.
Q: Are you taking responsibility or blame for something that isn't
really in your control?
A: Just remind yourself 'I can only do my best, it's out of my
control'
Q: Are you worrying about something that might never happen?
A: Use your mindful breathing, and just let the thought go.
Q: Are you underestimating your ability to cope if the worst did
happen?
A: Remind yourself of how you have coped in the past and got
through other difficult situations.
Q: Are you focusing on the negative all the time and starting to
feel quite low?
A: Keep a Gratitude Diary by your bedside, and every night, jot
down three things which have gone well that you are grateful
for that day. This simple act which shifts our attention to the
positive has been found to improve mood and reduce stress.

What goes on in our mind when we are stressed not only

involves our thoughts and feelings, but also has a huge impact
on our behaviour. So to control our stress it helps to have a
good look at our behaviour and see if there is anything we can
change to reduce our stress.

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How can we manage our stressed behaviour?
The good news is that many of the things mentioned so far to
help reduce the effects of stress on our body and mind, are of
course behaviours! So you may have already started to make
some positive changes. Unfortunately, not all of the things we do
to cope with stress are helpful. In fact, a lot of stressed
behaviours make the problem worse.
Watch out for three sorts of behaviour. The 3 'A's:
Alcohol and other unhealthy behaviours. It is very common
when we are feeling stressed to reach for the bottle. A glass of
wine can be seen as the perfect solution to help us unwind and
'chill ' after a stressful day. Unfortunately, alcohol does not help
when we are stressed. If anything, it can make us feel more
stressed the next day and less likely to be able to deal with the
things that may be stressing us, especially as it is likely to effect
the quality of our sleep. Other unhealthy coping behaviours such
as: smoking more, eating too much or too little, buying things we
can't afford, not looking after ourselves, zoning out in front of the
TV for hours on end, all make things worse, not better. So if you
feel you are drinking to cope with stress do reduce your
alcohol intake. And if you possibly can, try to reduce any other
unhelpful behaviours that may be making your stress worse.

Avoidance is something we all do when we become stressed.

Sometimes ignoring problems or difficult situations feels like the
only way we can cope. This does not help in the long run.
Behaviours like not opening letters, not answering the phone,
not seeing friends, not going out, can only make matters worse.
Try to face up to anything you are avoiding. You don't have to do
everything at once but it will really help you feel more in control if
you stop avoiding things.

Start off by listing any problems you may be avoiding, such as

debt, problems around the house, work based problems,
relationship problems. Next take each in turn and make a plan to
deal with the problem. This may be about getting help, such as

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from citizens advice, or another professional. Or it may be about
simple steps you might take yourself to sort out problems that
may have built up. You might also be avoiding some nice things
that could make you feel better, because you are feeling too
stressed, which takes us on to the next 'A' – Activity.

Activity: too little or too much?

Too little?
As part of the avoidance that happens when we are stressed,
often we have a big reduction in our activity levels. Whereas we
might normally exercise, see friends, go to the cinema, eat out,
cook healthy meals; very often when stressed we reduce our
enjoyable behaviours because we feel we don't have time, and
are too stressed. It will help your stress if you make a plan to
increase your activity. In particular think about the things you
value most. Are stress and fear getting in the way of you doing
the things you value and enjoy? If so, make a plan to change
this. Take a moment to list five things you really value, for
example: staying fit and healthy, family, friends, relationship, art,
nature, helping people, work, travel, religion, hobbies. Next,
check whether you are currently doing things in line with your
values. If you are, great, keep it up and if possible do more. If
not, set yourself some goals to make sure you are increasing
your valued activities. This should have the immediate effect of
improving your mood and reducing your stress no matter how
small your first step is. The good thing is that even small
changes can make a big difference. So start right now even if it’s
just by making one small change.

Too much?
It may be that rather than (or as well as) having reduced some
activity, you feel like you are rushing around doing too much and
spinning too many plates. Sometimes the answer here is to stop,
take a step back and ask yourself: Are you on the go all the
time? Do you feel you are doing more and more but achieving
less and less? Do you find yourself saying yes all the time, when
it would be much better for you to say no? If so, then your over

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activity may be making your stress worse. Try to slow down and
relax more. Use the relaxation techniques described earlier in
the booklet. Challenge thoughts that tell you have to be on the
go all the time. Allow yourself to say no sometimes. Some
helpful resources on assertiveness are listed at the end of this
guide.

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What if my stress is work related?
Work related stress is increasingly common, and is now the
biggest reason for sickness absence in the UK. If you are
struggling with stress at work, it could be for a number of
reasons. It may be that the demands of your job are
unreasonable, or that you feel you have very little control at
work. Sometimes not knowing what your role is, or constant
change, can be very stressful. Other times it may be tricky
relationships with your colleagues or bullying that may be the
issue. The techniques described in this booklet should be helpful
for work related stress. In addition, brushing up on some simple
time management skills may be useful.

Time management
 Make a single to-do list. Seeing it written down will help you
work out your priorities and timings. Don’t have too many
things on it and keep it handy.
 Less is sometimes more. Focus on quality not quantity.
Staying an extra hour every night will achieve little if you are
stressed, as you will be more tired and less able to focus.
 Have a break. This is so important. Plan half an hour away
from work for lunch if you can. A walk outdoors is ideal. Stay
hydrated with regular water, and a tea/coffee break if
possible.
 Prioritise the most important tasks. This may not always
be the ones that are most urgent. Try to deal with the most
important tasks before they become urgent. This will help
your workload feel more manageable.
 Practice the 4 D’s for dealing with email stress:
- Delete unimportant emails straightaway, usually at least
50%
- Do immediately if quick, important or urgent
- Delegate as many as possible if someone else can do.
- Defer but set aside time later to deal with emails that will
take longer.

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Sometimes despite our best efforts stress is too much for us to
deal with on our own. If you feel your stress is mostly work
related, then it may be useful to seek support at work. Your
manager, HR and your Occupational Health Department if you
have one, should all be able to help. Work related stress is not
just your issue but is an issue for your employer too.

The Health and Safety Executive have identified stress as a

potential risk at work and every employer is obliged to keep you
safe at work. Sometimes changes can be made at work to help
deal with stress. A good manager is one of the most helpful
sources of support for work related stress. Many work places
have stress management courses and counselling available for
employees.

You may be self-employed of course and not have access to

any of the above. While being self-employed can be less
stressful in some ways, such as having more control and
enjoyment of work. Other factors such as social isolation,
financial pressures, irregular hours and difficulty switching off are
common problems for people who work for themselves.
Hopefully the techniques and tips described in this guide will be
useful whatever your work circumstances.

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So bringing it all together, here are some final tips on
How to beat stress:
Health and self-care are very important in managing stress.
Look after your health. Try to plan breaks throughout the year
with a change in activities and surroundings where possible.
Make looking after yourself top priority.

Organise yourself as best you can. Being organised will help

your stress levels. If you don't cram too much into the day, you
will be able to deal with crises if they arise.

Work may be the problem. If so what aspects are stressful?

Could better time management help? What are your priorities?
Could you delegate? Could you get more support? Do you need
some training? Should you speak to your manager?

Try not to take on too much. Be realistic about what you can
achieve setting yourself reasonable goals.

Own up to yourself that you are feeling stressed – half the battle
is admitting it!

Be in the moment where possible. Focus on the here and now.

Don’t dwell on the past or future worries as this will increase
your stress.

Eat a balanced diet. Eat slowly and mindfully, allowing at least

half an hour for each meal. Don't eat on the run or whilst doing
other activity.

Alcohol does not help stress. Reduce your alcohol intake if you
feel you are drinking as a way to cope with stress.

Time for things you value is vital, including time for yourself.
Plan some valued activities in your life. When stressed
sometimes we lose sight of what is most important. Make time
for what matters most and you will manage your stress better.

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Solve problems rather than burying your head in the sand. Write
down the problems in your life that may be causing stress, and
as many possible solutions as you can. Make a plan to deal with
each problem.

Talk things over with a friend or family member or someone else

you can trust and share your feelings with. Relationships are key
to our resilience.

Relaxation or leisure time each day is important. Use the

relaxation techniques described in this booklet or try some new
ways to relax such as aromatherapy or reflexology.

Exercising regularly is a great stress buster. At least 30 minutes

of moderate intensity exercise on five or more occasions per
week is excellent for stress control. Walking, running, cycling,
dancing, yoga, exercise classes, tennis. It doesn't matter what
the exercise is but it helps if you enjoy it!

Say no and don’t feel guilty.

Seek professional help if you have tried these things and still
your stress is a problem.

Summary
Stress is not an illness in itself, but if it goes on for a long time,
and symptoms are severe it can lead to more serious health
problems. Stress affects our body, our mind and our behaviour.
Understanding more about the causes of stress and how it
affects us can be helpful in learning ways to cope with stress. A
number of techniques are described that can help you manage
your stress, but if you feel your stress is mainly work related, it
may be that in addition you need some support from work if
available. If your stress continues, and you are not seeing any
change in your stress levels from using this booklet then speak
to your GP, who may be able to make further suggestions or
refer you on for help.

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If you feel so stressed that thoughts of harming yourself or
taking your own life have been in your mind then visit your
doctor as soon as possible and talk about how you are
feeling.

Useful organisations
 British Association for Counselling and Psychotherapy
Tel: 01455 883 300
Email: [email protected]
www.bacp.co.uk
Offers an information service providing contacts for
counselling in England and Wales.
 Healthwatch
www.healthwatch.co.uk
Healthwatch England is the independent consumer champion
for health and social care in England. Working with local
Healthwatch networks, we ensure that the voices of
consumers and those who use services reach the ears of the
decision makers.
 Health and Safety Executive
Work related stress and how to tackle it
www.hse.gov.uk/stress/
 International Stress Management Association (ISMA)
www.isma.org.uk
Provides information about recognising and reducing stress.
 Mental Health Matters
Tel: 0191 516 3500
Email: [email protected]
www.mhm.org.uk
A national organisation which provides support and
information on employment, housing, community support and
psychological services.

23
 Mind Infoline
Tel: 0300 123 3393
Text: 86463
Email: [email protected]
www.mind.org.uk
Provides information on a range of topics including types of
mental distress, where to get help, drug and alternative
treatments and advocacy. Also provides details of help and
support for people in their own area.
Helpline available Mon - Fri, 9am - 6pm.
 National Debt Line
Tel: 0808 808 4000
www.nationaldebtline.org
Help for anyone in debt or concerned they may fall into debt.
 The NHS website
www.nhs.uk
Information about conditions, treatments, local services and
healthy lives. Has a really helpful section on managing stress.
 No Panic
Helpline: 0844 967 4848
Youth Helpline: 0330 606 1174 (13-20 year olds)
www.nopanic.org.uk
Support for sufferers of panic attacks, phobias, obsessive
compulsive disorder, general anxiety disorder and tranquilliser
withdrawal.
 Relate
Tel: 0300 100 1234
www.relate.org.uk
Help with marital or relationship problems.
 Rethink
Advice service: 0300 500 0927
Email: [email protected]
www.rethink.org
Provides information and a helpline for anyone affected by
mental health problems.

24
 Samaritans
Tel: 116 123
www.samaritans.org
Email: [email protected]
Freepost RSRB-KKBY-CYJK, PO Box 9090, Stirling, FK8 2SA
Confidential support for anyone in a crisis.

Useful books
 Anxiety and depression: a practical guide to recovery
Robert Priest
ACRO 1996
Robert Priest has written this book especially to provide help
for those feeling anxious and depressed. In particular, he
covers the practical self-help methods to reduce stress and
offers an explanation of the causes and effects of anxiety and
depression.
 Essential help for your nerves: recover from nervous
fatigue and overcome stress and fear (2nd edition)
Clare Weekes
HarperCollins 2000
Two-books-in-one edition which includes ‘Peace from nervous
suffering’ and ‘More help for your nerves.
 Manage Your Stress for a Happier Life (2nd edition)
Terry Looker, Olga Gregson
McGraw-Hill 2011
Self-help step-by-step guide to dealing with stress, leading to
a healthier, more relaxed and enjoyable way of life.
 Overcoming Anxiety: Reassuring Ways to Break Free
from Stress and Worry and Lead a Calmer Life
Gill Hasson
Capstone 2015
Explains how to manage anxiety and stop it from taking over;
it teaches you the skills you need to lead a more peaceful,
stress-free life.

25
 Self help for your nerves: learn to relax and enjoy life
again by overcoming stress and fear
Clare Weekes
HarperCollins 2015
Guide for everything you need to know to keep relaxed
through every day life. Offers comprehensive insight and
advice into coping with nervous stress.
 Stress management: a comprehensive guide to your
wellness (2nd edition)
Edward A. Charlesworth
Souvenir 2004
This guide helps you identify the specific areas of stress in
your life - familial, work-related, social, emotional - and offers
proven techniques for dealing with every one of them.
 A Woman in Your Own Right: Assertiveness and You
Anne Dickson
Quartet books 1982
Anne Dickson defines assertiveness as the art of clear,
honest and direct communication. An assertive approach
builds self-esteem and strengthens our ability to make our
own choices in life, by helping us to manage the anxiety and
stress of communicating in difficult situations.
 Assertiveness: How to Stand Up for Yourself and Still Win
the Respect of Others
Judy Murphy
CreateSpace Independent Publishing Platform 2011
This book shows you how to be a more confident, assertive
individual. It teaches you the necessary skills to be decisive
and in control of your life.
 The Happiness Trap
Russ Harris
Robinson 2008
Offers techniques using mindfulness skills to enable you to
experience a full and happy life and to overcome depression
and anxiety.

26
 The Happiness Trap pocketbook: illustrated guide on how
to stop struggling and start living
Russ Harris
Robinson 2014
Dr Harris joins forces with acclaimed illustrator and self-help
author, Bev Aislett, to produce this illustrated, engaging and
genuinely helpful guide to breaking free of 'the happiness trap'
and finding a true sense of wellbeing.
 The Relaxation and Stress Reduction Workbook (7th
edition)
Martha Davis, Matthew McKay, Elizabeth Robbins Eshelman
New Harbinger 2019
Easy-to-use, step-by-step instructions for using progressive
relaxation, autogenics, self-hypnosis, visualization,
mindfulness, acceptance, and more.
 Stress Control: A Mind, Body, Life Approach to Boosting
Your Well-being
Jim White
Robinson 2017
This accessible, jargon-free book combines clinically proven
methods from cognitive behavioural therapy (CBT), positive
psychology and mindfulness to give you the tools you need to
improve your mind, your body and your life.

For young people:

 Fighting Invisible Tigers: Stress Management for Teens
(3rd revised edition)
Earl Hipp
Free Spirit 2008
Offers proven techniques that teens can use to deal with
stressful situations in any environment - in school, at home,
even among friends. It also includes information on how
stress affects health and decision making, as well as the
stress management skills.

27
 Mind your head
Juno Dawson
Hot Key 2016
Covers topics from anxiety and depression to addiction, self-
harm and personality disorders with added information and
support from clinical psychologist Dr Olivia Hewitt. Juno and
Olivia talk clearly and supportively about a range of issues
facing young people's mental health - whether fleeting or long-
term - and how to manage them.

Mindfulness downloads
 Franticworld.com Mindfulness: Finding Peace in a Frantic
World – Free meditations and mindfulness resources.
 www.headspace.com – A free taster of mindfulness, with an
opt-in to buy further sessions.
 www.freemindfulness.org – A collection of free to download
meditations.

Relaxation downloads
 http://wellbeing-glasgow.org.uk/audio-resources
 www.cntw.nhs.uk/relaxation

References
A full list of references is available on request by emailing
[email protected]

28
Written by Dr Lesley Maunder and Lorna Cameron, Consultant
Clinical Psychologists.

This booklet has been re-produced under licence with

permission from Cumbria, Northumberland, Tyne and Wear NHS
Foundation Trust © 2020 www.cntw.nhs.uk

Cumbria, Northumberland, Tyne and Wear NHS Foundation

Trust has developed this resource with the support of NHS
healthcare staff, service users and local voluntary sector groups.

29
How we can help you...
1 in 4 people of us will experience a mental health problem each year. No matter how big or
small the problem seems to be, our highly skilled and diverse team members are really good at
listening and making people feel comfortable.

Covering Herefordshire and Worcestershire, the team provide a range of free, confidential
talking therapies to support people experiencing difficulties such as stress, anxiety, low mood
and depression.

The services are provided by Herefordshire and Worcestershire Health and Care NHS Trust and
cover Herefordshire and Worcestershire.

Our NHS Healthy Minds teams cover Herefordshire and Worcestershire and provide a range of
free, confidential support. This includes:

• Online therapy which you do at your own pace and in your own time
• Groups and Courses where you can share (as much or as little as you wish) and learn from other
people
• 1:1 support

We can also help you access some of the great resources available in your local area which might be more
appropriate for you, or which can complement the service we provide.

Herefordshire Healthy Minds

Previously known as Let's Talk, we support people who are experiencing difficulties such as stress, anxiety,
low mood and depression. To access the service you must be aged 18 or over and registered with a GP in
Herefordshire. We would encourage you to self-refer by completing the online self-referral form anytime.
Alternatively you can call: 01432 220 507 between 9.00am and 5.00pm Monday to Friday.

Worcestershire Healthy Minds

Supporting people aged 16 and over, who are experiencing difficulties such as stress, anxiety, low mood
and depression. To access the service you must be aged 16 or over and registered with a GP in
Worcestershire. We would encourage you to self-refer by completing the online self-referral form
anytime. Alternatively you can call: 0300 013 57 27 between 9.00am and 5.00pm Monday to Friday.

Support in a mental health crisis

Whether you experience a sudden deterioration of an existing mental health problem or are experiencing
problems for the first time, you may need immediate expert support to identify the best course of action
to help you. Our urgent mental health helpline is available 24 hours a day, 365 days a year to anyone
living in Herefordshire or Worcestershire.

Urgent mental health helpline: 0808 196 9127

If you are deaf or hard of hearing and experiencing a mental health crisis contact the SignHealth Text
Crisis service, by texting DEAF to 85258 for free and immediate support. If yours, or someone else’s life
is in immediate danger for example, they have seriously injured themselves or taken an overdose, or you
do not feel you can keep yourself or someone else safe you can contact 999 by using the Relay UK
service . The service is provided for people who are deaf, hard of hearing or speech impaired as an
alternative option for contacting an emergency service.

Call 999 or go to A&E now if:

• Yours or someone’s life is at risk – for example, they have seriously injured themselves or taken an
overdose.
• You do not feel you can keep yourself or someone else safe
 Do you have a concern, complaint or comment?
Patient Relations Team, Herefordshire and Worcestershire Health and Care NHS Trust 2 Kings Court,
Charles Hastings Way, Worcester WR5 1JR
Tel: 01905 681517 Email: [email protected]

Do you have a communication or information support need?

If so please contact the Communications Team that those needs can be recorded and responded to.
Communications Team, Herefordshire and Worcestershire Health and Care NHS Trust 2 Kings Court,
Charles Hastings Way, Worcester WR5 1JR
Email: [email protected] Phone: 01905 681770

Do you need to know about accessibility?

Read our detailed guides at www.AccessAble.co.uk

Do you get stressed, Visit www.hacw.nhs.uk/healthyminds to find

anxious or have low out more or call 0300 302 1313.
mood?

@HWHCTNHS @HWHCT_NHS