This page includes:
- 10 Helpful tips for managing stress
- Useful apps to download
- Web Links to further information from the NHS
ACM Student Support Service
What are the warning signs of stress?
Chronic stress can wear down the body's natural defenses, leading to a variety of physical symptoms, including the following:
- Dizziness or a general feeling of 'being out of it.'
- General aches and pains.
- Grinding teeth, clenched jaw.
- Indigestion or acid reflux symptoms.
- Increase in or loss of appetite.
- Muscle tension in neck, face or shoulders.
- Problems sleeping.
- Racing heart.
- Cold and sweaty palms.
- Tiredness, exhaustion.
- Weight gain or loss.
- Upset stomach, diarrhoea.
- Sexual difficulties.
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.
"In life, there's always a solution to a problem," says Professor Cary Cooper, an occupational health expert at the University of Lancaster.
"Not taking control of the situation and doing nothing will only make your problems worse."
He says the keys to good stress management are building emotional strength, being in control of your situation, having a good social network, and adopting a positive outlook.
What you can do to address stress
These are Professor Cooper's top 10 stress-busting suggestions:
Exercise won't make your stress disappear, but it will 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 how being active helps mental wellbeing.
Get started with exercise
There's a solution to any problem.
"If you remain passive, thinking, 'I can't do anything about my problem', your stress will 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 is in itself empowering, and 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.
"If you don't connect with people, you won't have support to turn to when you need help,"
The activities we do with friends help us relax. We often have a good laugh with them, which is an excellent stress reliever.
"Talking things through with a friend will also help you find solutions to your problems,"
Have some 'Me Time'
Here in the UK, we work the longest hours in Europe, meaning we often don't spend enough time doing things we really enjoy.
"We all need to take some time for socialising, relaxation or exercise,"
He recommends setting aside a couple of nights a week for some quality "me time" away from work.
"By earmarking those 2 days, it means you won't be tempted to work overtime,"
Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, helps build confidence. This will help you deal with stress.
"By continuing to learn, you become more emotionally resilient as a person,"
"It arms you with knowledge and makes you want to do things rather than be passive, such as watching TV all the time."
Avoid unhealthy habits
Don't rely on alcohol, smoking and caffeine as your ways of coping.
"Men more than women are likely to do this. We call this avoidance behaviour. Women are better at seeking support from their social circle."
In the long term, these crutches won't solve your problems. They'll just create new ones.
"It's like putting your head in the sand, It might provide temporary relief, but it won't make the problems disappear. You need to tackle the cause of your stress."
Help other people
Professor Cooper says evidence shows that people who help others, through activities such as volunteering or community work, become more resilient.
"Helping people who are often in situations worse than yours will help you put your problems into perspective,"
"The more you give, the more resilient and happy you feel."
If you don't 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 your in-tray will always be full. Don't expect it to be empty at the end of the day."
Try to be positive
Look for the positives in life, and things for which you're grateful.
"People don't always appreciate what they have. Try to be glass half full instead of glass half empty,"
Try writing down 3 things that went well, or for which you're grateful, at the end of every day.
Accept the things you can't change
Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over.
"If your company is going under and is making redundancies, for example, there's nothing you can do about it,"
"In a situation like that, you need to focus on the things that you can control, such as looking for a new job."
ACM Student Support Service
BlueIce - Free
BlueIce is an evidenced-based app to help young people manage their emotions and reduce urges to self-harm.
It includes a mood diary, a toolbox of evidence-based techniques to reduce distress and automatic routing to emergency numbers if urges to harm continue.
Calm Harm - Free
Calm Harm is an app designed to help people resist or manage the urge to self-harm. It's private and password protected.
Catch It - Free
Learn how to manage feelings like anxiety and depression with Catch It. The app will teach you how to look at problems in a different way, turn negative thoughts into positive ones and improve your mental wellbeing.
Together All - Free
Together All is an online community for people who are stressed, anxious or feeling low. The service has an active forum with round-the-clock support from trained professionals. You can talk anonymously to other members and take part in group or one-to-one therapy with therapists.
Cove - Free
Create music to capture your mood and express how you feel with the Cove app. Instead of words, create music to reflect emotions like joy, sadness, calm and anger. You can store your music in a personal journal, or send them to someone and let the music do the talking.
ACM Student Support Service