Dealing with stress

Is your diary so packed that just looking at it makes you feel dizzy? Do you put yourself under pressure to perform well in exams? If this sounds like you, maybe it's time to take a deep breath and learn to unwind.

"Don't ignore it. Instead, be realistic and gentle on yourself."

What is stress?

Stress is a reaction to change, events and circumstances in our lives. It gives us a certain type of energy that enables us to deal with challenging situations, but it can also make us feel overloaded and out of control.

How do I know if I'm stressed?

Your sleep becomes disrupted
You're irritable and short-tempered
Concentrating becomes difficult
You think about life and feel overwhelmed
You're having headaches, stomach aches or feeling unusually hot

If you're still unsure, check out Samaritans' guide to stress.

Why do we get stressed?

Unfortunately, stress is an unavoidable part of life. It can be triggered by anything: college, work, problems with friends, arguments with your family, and taking on too much are all common stressors.

"The two big stressors for under-25s are taking exams and the negative media surrounding the current recession," says GP Dr Susan Turnbull. "Both of these subjects are causing more anxiety, worry and stress than any other right now."

Can stress ever be good?

Yes, in fact, everyone needs a little bit of stress in their lives. It's what kicks your butt out of bed in the morning, revs you up to take exams and gives you the energy to go for interviews. In other words, good stress gets your heart pumping and causes positive chemical reactions throughout your body.

"The problems occur, however, when stress becomes excessive," says Dr Turnbull. "It can become destructive and turn into distress, which can make you feel miserable, worried, sad and ill."

What do I do if I feel really stressed?

Don't ignore it. Instead, be realistic and gentle on yourself. Every time you feel anxious, ask yourself, "Is it really the end of the world?" The answer will nearly always be "no".

If you can't shake your anxiety, consider discussing your symptoms with your doctor (GP). There are also some excellent organisations that offer free and anonymous help and support – you could try Mind or Sane.

How do I stop myself from feeling so stressed?

Understand yourself: What makes you stressed and what are your symptoms? For example, if you're worried about how the recession will affect you, mark on a scale of one to 10 (10 being the highest) how stressed it's making you feel. Think of ways to reduce this stress level, such as limiting your media intake to one news bulletin a day.

Be kind to yourself: Share your worries with a sympathetic friend, distract yourself by watching a movie or going for a long walk, or treat yourself to something you like.

Write to-do lists: Make a chart and write down what you need to get done each day. Not only do to-do lists remind you of all the important details in your life, but they also stop the little things from spiraling out of control.

Prioritise: Putting off what needs to be done turns little tasks into big-time stressors. If you're revising for exams it's tempting to choose a more enjoyable option, like socialising with friends. Instead, decide what needs to be done urgently and force yourself to do it. You'll be surprised how good it feels – and you can reward yourself afterwards.

Say no: Think twice before taking on extra responsibilities, and don't make plans just because someone else thinks you should. Ask yourself, "Am I taking on too much?" If the answer is "yes", simply say "no".

Written by Lisa Clarke

Photo by volunteer photographer Kimberley Cheung

Get physical: Exercise is an easy way to get those happy hormones pumping. If sports or fitness classes aren't your thing, simply shut your bedroom door and dance to your favourite feel-good tunes.
Laugh-out-loud: Laughing is a great way to relieve stress and get rid of negative thoughts. Have things to hand that make you laugh, like funny DVDs – or just your best mate's phone number.
Turn off: Flick the 'off' switch in your head for at least 10 minutes each day. Lie back on your bed, relax and focus on each bit of your body, tensing and then releasing one-at-a-time. Start with your head and go all the way down to your toes.
Seek help: If you're struggling with your feelings, don't be afraid to ask for help. Talk to a friend, GP, or contact an organization like Mind or Sane to help you find ways to ease your stress and anxiety.
Have fun: Focus on doing stuff you love, like reading, painting, shopping, hanging out with your friends – whatever you enjoy will ultimately help you to de-stress.

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