Turning Stress into Action: Techniques for Stress Management

April is Stress Awareness Month, driving important conversations on the causes and impact of stress as well as highlighting techniques that we can use to support our mental well-being. Speaking out in times of stress is hugely important and we recently saw Reese Witherspoon share a piece of advice online for managing anxious thoughts - "get out of your head and into your hands”. The idea behind this is that when your thoughts begin to cause you stress, you can try to engage with the environment around you by taking concrete action - whether this is cooking, walking or whatever brings you joy. Everybody manages stress differently and there is no one size fits all approach, but let's explore a selection of actions and activities that you could try this April and beyond in times of stress.

Spend time outside - Research has suggested that spending time outdoors (and particularly in green environments) can help to alleviate stress. Exposure to sunlight has a positive effect on our mood and energy levels, and it is thought that this is caused by the release of serotonin. When feeling stressed, you could go for a walk in nature or spend time gardening. When daylight hours are limited, a bright light therapy lamp can be used to supplement your light environment, mimicking natural daylight to boost mood and energy. You can get your daily dose of bright light therapy whilst cooking, reading, sketching… the list goes on!

Do something creative - When engaging in a creative activity, we can enter into a flow state. During this time, we become fully immersed in whatever we are doing and as a result focus less on the thoughts that are causing us stress. The DOSE Effect, written by neuroscientist Tj Power, is a brilliant resource which discusses flow state and provides actionable tips to try at home to boost your mood and energy levels.

Cook something tasty - Cooking is another activity which can help us to enter the flow state. Not only that, the foods that we eat can impact how we feel. Aiming to have regular, balanced meals and snacks can help us to maintain consistent energy levels throughout the day. Try to include a healthy mix of macronutrients (carbohydrates, proteins, and fats) in each meal as they support sustained energy.

Practice gratitude - Practicing gratitude helps us to reflect on the positive aspects of our life, and research has shown that this positive reframing can benefit our mental health. 

Take time away from screens - Reducing screen time can also have a positive effect on our mental health and allows us to have more time to engage in things that we enjoy and to connect with those around us. When feelings of stress emerge, try not to reach for social media as a distraction but instead why not try out one of the activities above?

You are not alone. If symptoms of stress persist, it is important to seek advice from a medical practitioner.