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Mind and mood

Reducing stress

Stress is the feeling of being under too much mental or emotional pressure and you may feel unable to cope. Support is available and there are things you can do to try to ease the pressure you’re feeling.

If you’re feeling stressed, you’re not alone. Stress is the feeling of being under too much mental or emotional pressure, and pressure turns into stress when you feel unable to cope.

A bit of stress is normal and can help push you to do something new or difficult, but too much stress can take its toll.

Lots of things can cause stress, including the current Coronavirus (COVID-19) outbreak, work, relationships and money problems. Stress can affect how you feel, think, behave and how your body works – from how well you sleep to your immune system. In the short-term that’s not really a bad thing, but long-term stress puts your health at risk.

Reducing your stress levels and feeling more in control boosts your mood and means you are more able to cope with life’s ups and downs. Getting stress under control can boost your immune system and help prevent serious problems, such as high blood pressure and heart disease. Stress can affect how you feel and how you react to people. Learning how to manage stress can help you build and maintain positive relationships with your family and those around you. Managing stress in a healthy way also helps teach your loved ones how to cope with stress in the future.

Talk

Talk

It’s true what they say, a problem shared is a problem halved. Talk to a family member who you live with or family and friends over the phone or online about how you are feeling.  Getting it off your chest can be a really productive way to ease your troubles and help you see things in a different way. You can also speak to GP if you are concerned about stress and anxiety.  There’s also tips, advice and links to support below.

 

Tips for dealing with stress

Relax

Breathe

It’s amazing what a difference a few minutes of breathing exercises can make to your stress levels. This calming breathing technique for stress, anxiety and panic only takes just a few minutes and can be done anywhere.

Know your triggers

Think about why you're stressed

Once you know what’s making you feel tense, anxious and uncomfortable then you can start to try and put things right. Taking control of the situation will help you feel calmer and more positive about the future.

Talk

Talk

It’s true what they say, a problem shared is a problem halved. Talk to a family member who you live with or family and friends over the phone or online about how you are feeling.  Getting it off your chest can be a really productive way to ease your troubles and help you see things in a different way. You can also speak to GP if you are concerned about stress and anxiety.  There’s also tips, advice and links to support below.

 

Be positive

Be positive

When you’re feeling stressed it’s easy to focus too much on the negative and forget the good things that happen. If something good happens, make a note of it, celebrate the little wins and focus on the positive. Thinking positive helps you to feel positive.

bath

Make time for you

Sometimes a busy life can mean that we neglect ourselves and don’t spend enough time doing things that we enjoy. This can lead to a build-up of stress that can be relieved by setting aside a couple of nights a week for some quality ‘me time’ away from work / family.  Take time for yourself doing the things you enjoy such as going for a walk, cooking, spending time doing hobbies, watching a favourite TV programme or taking a bath.

Reason to quit

Set yourself a goal

Setting yourself a goal like walking more, doing a 10 minute online home workout or learning a new language can be a great stress reliever. If you don’t feel in control of your life at the moment, taking control of a new challenge can be really empowering.

Accept you cant change everything

Accept you can't change everything

There are some things in life you can’t change. Fighting against these things will only end up making you feel stressed and frustrated. Instead, try to focus on the parts of your life that you can control and make it your mission to make these things the best they can be. Accepting that you can’t change everything will help release you from a lot of unnecessary stress.

Giving feels good

Help others

Evidence shows that people who help others often deal with stress better. This is because helping others with their problems can help you put your situation into perspective. Doing a good deed also lifts your mood, whether it’s something like calling a neighbour to see how they are or giving your time to volunteer.

Save money

Money worries

Many people find that their worries stem from concerns about money. You can get free advice on managing debt problems from Citizens Advice.

Small steps to build into your day

Move more

Find a way of being active that you like. Almost any form of activity can act as a natural stress reliever. Being active releases feel-good hormones called endorphins into your blood stream, which can ease stress by helping you feel happier, more relaxed and sleep better. Going walking, jogging or running are famously good ways to clear your head and lift your mood.

Drink less

Some people turn to alcoholsmoking or caffeine when they are feeling low. Alcohol is a depressant, so although initially it may make you feel more energetic or cheerful, this feeling fades quickly; leaving you feeling down, tired and dehydrated.

Eat well

You may not realise just how big a role your diet plays on your mood. Eating a healthy diet and staying hydrated can give you the strength and energy to cope more easily with everyday life. The benefits that come with a healthy balanced diet can help you feel good and get more out of life.

Stop smoking

Stopping smoking can actually reduce your stress levels. Smokers often experience more stress or heightened stress due to nicotine withdrawal between cigarettes. Removing cigarettes from your life also removes these smoking-related issues and helps give you more control over your mood.

Help is available...

You can find out more by visiting the following websites

Samaritans logo

Samaritans

The Samaritans offer a friendly listening ear on the end of a phone 24/7. The service offers support no matter what your need and helps people with all sorts of things including isolation/ loneliness, anxiety, depression, concerns of life situations or just the need to talk to someone.  Call free on 116 123.

Liverpool City Council logo

Help from the council

Get advice from the council on financial support, foodbanks and deliveries plus housing benefit and council tax.

The Life Room logo

Life Rooms

Run by NHS Merseycare, Life Rooms offer a telephone and email support service for anyone needing advice on housing, finances, employment, mental and physical wellbeing. The service is available Monday to Friday 9.00am to 5.00pm on 0151 478 6556 or click on the button below for more information.

Citizens advice logo

Citizens Advice

Liverpool Citizens advice offer advice about debt, housing, benefits and more.

Talk Liverpool logo

Talk Liverpool

Talk Liverpool are a free NHS service offering psychological therapies to adults in Liverpool who are feeling depressed or anxious.

Due to the Coronavirus (COVID-19) outbreak, Talk Liverpool is offering telephone and online assessment and treatment.

PAPYRUS logo

Papyrus

Papyrus is a national charity dedicated to the prevention of young suicide.

CAMHS Logo

CAMHS Liverpool

Coronavirus (COVID-19) is affecting all of our lives, children and young people’s mental is as important as ever. Liverpool CAMHS promotes mental health, emotional wellbeing support to children, young people and their families/carers.

Foodbanks

NHS Mersey Care has launched a number of services to help people during the Coronavirus (COVID-19) outbreak.  This includes 24/7 phone and online psychological support services and resources.

Small changes feel good

See how small changes can help improve many areas of your life.