Stress is defined as “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances”.
FACT! A recent study showed that those who reported high amounts of stress and viewed it as detrimental to their health had a 43% risk of premature death. However, for those who had high amounts of stress but did not believe it was detrimental to their health had the lowest risk of death.
What matters most is how we perceive our stress, not the amount of stress.
Stress impacts everyone differently - there are both physical and psychological symptoms:
Reframing is about shifting your mindset from seeing stress as something harmful to seeing it as something that can motivate, energise, and focus you.
“I’m overwhelmed” → “I care about doing this well.”
“I have too much on my plate” → “This is a chance to practice prioritising.”
“I’m nervous” → “My body is getting ready to rise to the challenge.”
Box Breathing: This technique will help you focus on releasing the tension you’re holding within your body. Breathe in four 4 counts, hold for 4 counts, breathe out for 4 counts, hold for 4 counts. Repeat 6-8 times.
Gratitude: Write down one person you’re grateful for, one thing in the past you’re grateful for, and lastly one thing / event / person you’re grateful for today.
Identify triggers: Some stressors such as work or your home environment may be unavoidable but identifying these as possible triggers will allow you to use other strategies such as establishing boundaries, to manage them.
Social connection: Knowing when you need time to yourself to recharge is a great skill to have. Alternatively, some of us might find socialising 're-charging.'
Establish clear boundaries: Stick to your work hours and control the notifications on your phone after work.