Steps to deal with stress - Minding Your Head

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25 Talk about it, write about it continued How? If you think you’ll have trouble saying what’s on your mind, write it down on a piece of paper first. Sometimes this is enough to shrink worries down to Planning ahead Stressful times are sometimes unavoidable. Planning ahead can help us cope better. Learn to say ‘no’ It’s easy to keep saying ‘yes’ - especially to friends, family and work colleagues. You can’t do everything and look after yourself. Be realistic about how much spare time and energy you have. size. Try using the ‘My problem list’ (page 45-46), and show your list and this booklet to the person you want to talk to if you think that will help. Hard times ahead If you know you have a difficult time (like moving house or changes at work) coming up: • arrange to get help if you can
• see what other responsibilities you can offload or put off • pay extra attention to sleeping and eating well Relationships Good communication Strong relationships rely on good communication, whether they’re with friends, partners or family members. Set aside a regular time to talk through important issues and let each other know how you’re feeling. • step up fun, physical activity and relaxation to compensate • take some ‘me-time’ each day to do things you enjoy, even if it’s just for 10 minutes • have a change of scene They’re a source of support and help keep us happy and well. But when relationships go wrong, they can cause lots of stress. Positive v negative comments During the conversations you have with your partner, friends or loved ones, think about how many positive and constructive comments you make (such as asking questions, being kind, listening or smiling) compared to the negative and destructive ones (hostility, anger, shouting, mocking). Coping better 26
Page 1 and 2: www.mindingyourhead.info Steps to d
Page 3 and 4: CONTENTS Recognising stress - Being
Page 5 and 6: Problems can pile up. There’s a l
Page 7 and 8: Why ignoring stress doesn’t work
Page 9 and 10: Read the whole booklet through if y
Page 11 and 12: Eating well If we’re stressed, it
Page 13 and 14: During the day • Try not to take
Page 15 and 16: Get out at lunchtime Why not go to
Page 17 and 18: Unhealthy ways to cope People often
Page 19 and 20: Smoking It’s a very widely held m
Page 21 and 22: Positive thinking Sometimes we find
Page 23 and 24: Working on your problems Taking ste
Page 25: Talk about it, write about it You d
Page 29 and 30: Children and parenting Family life
Page 31 and 32: Anxiety and depression Living with
Page 33 and 34: Thinking about suicide? • If you
Page 35 and 36: It can be helpful to talk to a prof
Page 37 and 38: Paying attention to our breathing c
Page 39 and 40: Relaxation exercise 2 Simple muscle
Page 41 and 42: Problem solving Facing up to proble
Page 43 and 44: When you are deciding what to do ab
Page 45 and 46: Difficulties with children and pare
Page 47 and 48: My problem list Problem Steps I can
Page 49 and 50: WEEK 2 Three things that went well
Page 51 and 52: Helping others Helping others can m
Page 53 and 54: • Tell them about any physical sy
Page 55 and 56: Notes Take action now 54

Steps to deal with stress - Minding Your Head

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