Set boundaries
Be realistic about what you can achieve and communicate this with others. Unrealistic expectations will reduce productivity and increase your stress. Taking a regular break and not regularly exceeding work hours will ensure optimum productivity.
Sort out your worries by writing them down
Divide them into those that you can do something about (either now or soon) and those that you can’t. Prioritise what order you can work on jobs to be done. Easy tasks can be ‘quick wins’ which can boost your motivation to keep going.
Communicate effectively
This includes saying no! Effective communication is vital in ensuring a good working relationship with others. It can reduce the likelihood of situations being misinterpreted and help with feeling valued and heard. Be aware of your tone when asking for help. Remember people are more likely to help if there is something in it for them.
Take control
Start with a positive attitude; ‘I can do this’. This will help you to get started on a positive note. Quite often you cannot control or change an event or situation, but you can always control your actions or reaction to it. Focus on the element of the situation that you can control and let go of what you can’t.
Ask for support
This could be from, a colleague/friend or from an external service. If your stress is work related, speak to your manager. Talking to others may help your situation allowing a different perspective.
List your achievements
Keep a track of all of the things you have achieved and just how far you have come. This will help you keep a sense of perspective and will give you a boost to keep going.
Keep expectations realistic
What would you say to a friend in a similar situation? Quite often our expectations of ourselves are far higher than those we would expect of others. Thinking of advice you may give to a friend if they were in a similar situation can be helpful.
Environment
De-clutter your environment by filing, using note books, diaries, etc. This can help you to feel calmer and organised and may save you time in the long run.
Look after your health
Physical activity, healthy eating, relaxation, etc. will all affect your ability to manage stress. Make time for family, friends and hobbies and enjoyable activities.
If you would like further information on managing stress please visit:
NHS One You: www.nhs.uk/oneyou/every-mind-matters/stress
This explains what stress is, including possible causes, and how you can learn to cope, with tips on how to relax.
www.mindmattersnhs.co.uk/surrey
A wide range of services, support and self-help material can be found on this website.
If you would like face to face support you can self-refer to one of the following:
Think Action Surrey on: 01737 225370
Think Action Surrey is an experienced provider of high quality, wide range of psychological therapies in Surrey at various locations and times.
OR
Mind Matters on: 0300 330 5450
Mind Matters provide talking therapies to adults (18+) registered with a GP in Surrey who are experiencing common mental health problems such as depression, anxiety and stress. We provide quick and easy access to our talking therapies, in line with individual needs and best practice.
OR
Online talking therapy on: 01954 230 066 or visit www.iesohealth.com/surrey
IESO Online talking therapy is provided in partnership with the NHS. Cognitive Behavioural Therapy is delivered online in real time using typed conversation. You meet with an accredited therapist in a secure online therapy room, at a scheduled time and location that is convenient to you. All that is required is access to the internet. Online talking therapy is suitable for those experiencing common mental health problems.
OR
Mood Gym which can be accessed online at:
moodgym.com.au.
This offers an interactive self-help book which helps you to learn and practise skills which can help to prevent and manage symptoms of depression, anxiety and stress.