Stress Awareness Month - Tips On How To Deal With Stress

Stress is a constant in our lives. It’s not always easy to identify when it’s harmful and when it’s helpful, but it’s important to be aware of the signs and symptoms of chronic stress, so you can take steps to reduce or eliminate it from your life.

What is stress?

The World Health Organisation’s (2021) definition is:

Stress can be defined as any type of change that causes physical, emotional or psychological strain.

Stress is your body’s response to anything that requires attention or action.

Signs & Symptoms of Stress


  • Irritability or outbursts of anger
  • Low mood
  • Low productivity accompanied by feelings of low achievement
  • Regular absence and a higher sickness rate
  • Being cynical and defensive
  • Finding fault in everything you do
  • Feeling nervous and on edge
  • Finding that you’re unable to ‘switch off’ from work
  • Lacking motivation


  • Headaches
  • Insomnia or loss of sleep leading to tiredness
  • Consuming too much caffeine or alcohol
  • Backache
  • Racing heart
  • Racing thoughts
  • Indigestion
  • Weight loss or gain
  • Shortness of breath
  • Regular or lingering colds

Many people think that stress is a good thing—that it helps us get through demanding situations. Some people even believe that stress can help them perform better at work, but this is simply not true. In fact, chronic stress over extended periods can be very damaging to our health and well-being.

While stress is a natural response to perceived threats, it’s a learned behaviour. We all have the same instinctual responses to stress, but those responses can be modified by our past experiences and the environment we grow up in. And while some people are more sensitive to their own stress levels than others, everyone has the capacity to learn how to respond differently—and better—to stressful situations.

Here are some simple but proven methods that will work for everyone, and they are simple to implement.

Box Breathing

  1. Breathe out slowly, releasing all the air from your lungs.
  2. Breathe in through your nose as you slowly count to four in your head.
  3. Hold your breath for a count of four.
  4. Exhale for another count of four.
  5. Hold your breath again for a count of four.
  6. Repeat for three to four rounds.


Walk around for 60 seconds, then come back to where you were and do 90 seconds of the above breathing pattern.

Calm the Brain

Listen to a 5 min meditation of choice.

We have no preference for any of the links just a selection to get you started

Ally Boothroyd Yoga Nidra

In no way should the information provided here be considered medical advice and at all times the advice of a medical professional should supersede recommendations made here. We do not provide medical advice, diagnosis, treatment, or medical services of any kind. If you have any specific questions or concerns about any medical matter, you should consult your doctor, or healthcare provider, as soon as possible