A staggering 49% of sick days and two fifths of work-related ill health in 2016\/17 were caused by work-related stress, depression or anxiety according to a survey by the Health and Safety Executive. This amounts to 12.5 million lost work days.<\/p>\n
Being stressed over long periods of time can lower your immune system and cause health problems. But there are plenty of ways to reduce your stress levels.<\/p>\n
Recognise the warning signs Identify the cause Avoid more stress Try to avoid people who stress you out or, if this is unavoidable, try to sit down and have a calm chat with them about how they are making you feel. Be willing to compromise and accept some criticism yourself.<\/p>\n It\u2019s not easy, but try not to worry about the things you can\u2019t change or control. Instead look at how to solve the problems that are within your control.<\/p>\n Exercise Another good form of exercise, and effective stress-buster, is to put on your favourite song and dance around the house to it. Try to let yourself go and raise your heart rate.<\/p>\n Get enough sleep For adults, it\u2019s recommended you get between 7-9 hours sleep per night \u2013 any less than that on an ongoing basis can have a negative effect on your wellbeing. So, to help improve your sleep, check out our\u00a0new guide.<\/a><\/p>\n Reduce alcohol and nicotine consumption It isn\u2019t healthy to use alcohol as a way of de-stressing or coping with issues either. Eva Cyhlarova from The Mental Health Foundation says: \u201cOver time, heavy drinking interferes with the neurotransmitters in the brain that are needed for good mental health. While alcohol may help deal with stress in the short term, in the long run it can contribute to feeling of depression and anxiety and make stress harder to deal with.\u201d<\/p>\n Time to relax Clearing your mind can also help to reduce feelings of worry and stress. You don\u2019t have to consider yourself spiritual to benefit from meditation. Try out the\u00a0Headspace app free trial<\/a><\/u>\u00a0or a lesson from the\u00a0Free Mindfulness Project<\/a><\/u>.<\/p>\n Socialise Feelings of isolation can also be a big contributor towards stress, so why not read our top tips for\u00a0dealing with loneliness<\/a>?<\/p>\n If you feel like things are getting on top of you then try to speak to someone. Opening up can not only lift some weight off your shoulders, but it may also help you think of ways to reduce your stress levels.<\/p>\n Don\u2019t forget, if you feel you can\u2019t cope, call Ben\u2019s free and confidential support line on 08081 311 333 or use our webchat by visiting\u00a0www.ben.org.uk<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"
\n<\/strong>Keep an eye out for the warning signs of stress. These can include:<\/p>\n\n
\n<\/strong>Try to work out what\u2019s making you feel stressed. If you\u2019re not sure, try writing down what you\u2019re doing each time you feel stressed. You may notice a pattern. Is there anything you can do now to take control of the situation? Sometimes making a to-do list and prioritising your tasks can help. Do the most urgent ones first and break big tasks into smaller chunks so that you can see yourself making progress. Don\u2019t get too disheartened if you can\u2019t complete them all at once<\/p>\n
\n<\/strong>Avoid taking on more tasks and don\u2019t be afraid to say \u201cno\u201d. Check out our\u00a0guide to assertiveness<\/a>\u00a0if you find this difficult. Taking on too much won\u2019t help the person you\u2019re doing the work for and it will only make you feel more stressed.<\/p>\n
\n<\/strong>Doing exercise releases endorphins, which improve your mood, as well as distracting you from any stress you\u2019re experiencing. Find a sport or activity that you enjoy and try to fit it into your routine. Even a half-hour walk around the block can help to relieve tension.<\/p>\n
\n<\/strong>Almost 25% of people in Britain have problems with sleep on a regular basis, according to The Sleep Council. Getting enough good quality sleep is a crucial part of our overall wellbeing and can actually help reduce stress and anxiety.<\/strong><\/p>\n
\n<\/strong>According to\u00a0NCBI<\/a>, stress levels of adult smokers are slightly higher than non-smokers and adolescent smokers report increasing levels of stress as they develop regular smoking patterns. Nicotine dependency makes stress worse as smokers tend to rely on it to control their mood.<\/p>\n
\n<\/strong>Be kind to yourself and schedule in some \u2018me\u2019 time each week. Do something that makes you happy and relaxes you, such as reading a book, having a bath or listening to music.<\/p>\n
\n<\/strong>Having a support network of family, friends and colleagues improves your resilience to stress. Try to socialise regularly \u2013 having a laugh with friends and family is a great way of combatting stress.<\/p>\n