SKY-HIGH bills, kids, grief, divorce, never having time to yourself, the list goes on . . . It’s no wonder we all feel stressed sometimes.
As part of The Sun’s January Health Kick series, our survey discovered more than a quarter of us (27 per cent) are stressed, scoring at least a seven on a 10-point scale.
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Stress is a normal response to feeling under threat – it can even be a good thing, sometimes.
Dr Babak Ashrafi, GP at Superdrug Online Doctor, tells Sun Health: “In the short term, stress can help you stay focused and even act as a motivator.
“It can sharpen your mind, boost memory and improve decision-making skills, helping you tackle challenges more effectively.”
The body releases the hormones adrenaline and cortisol to prepare the body for “fight or flight” when we perceive stress.
But long term, this heightened state of alarm wreaks havoc on “pretty much every aspect of your health”, says Dr Babak.
“Chronic stress can lead to serious issues such as heart disease, headaches, muscle pain and even weight gain,” he adds.
“It can also weaken your immune system, making you more prone to getting sick, and it can mess with your libido.”
Rosie Weatherley, information content manager at mental health charity Mind, says: “Although stress isn’t a mental health problem, the two are related and excessive stress can cause or worsen a mental health problem such as depression or anxiety.”
This is not good news when a third of Sun readers say their mental health impacts work and family life – up 22 per cent from last year.
But there are lots of things you can do to take the load off your mind and reduce stress levels. Here are a few suggestions.
GET ON TOP OF EVERYDAY CONCERNS
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GET to the root cause of your stress and tackle these everyday issues.
WORK OVERLOAD
A DECENT work-life balance means having enough time for your personal life, loved ones and hobbies, while fulfilling the demands of your job.
Does this sound like an impossible dream?
Psychotherapist Toby Ingham says: “Developing a better work-life balance takes time, patience and practice.”
He recommends visualising what a better work-life balance would look like for you and then committing to it.
Is it leaving work on time or making sure you take your lunch break?
Perhaps you need an honest conversation with your manager about your workload.
Toby adds: “Talk to your boss or colleagues to improve the way work is shared out.
“Designate a work space at home so it doesn’t take over the house.”
To relieve stress at work, focus on single tasks in short bursts, rather than juggling several tasks at once.
Jasmine Eskenzi, founder and CEO of wellbeing app The Zensory, says: “People work most productively in 25-minute sprints with five-minute breaks.
“These two magic numbers work because 25 minutes isn’t daunting enough that it makes you want to procrastinate, yet it’s long enough to get a good amount of work done.
“You are then rewarded with a five-minute break, which is just the right amount of time to decompress.”
Set a timer and give it a go.
BUSY HOMES
YOUR home should be a stress-free haven, but anyone who runs a house knows that’s not always the case.
Managing chores, remembering school forms and birthdays, arranging holidays and babysitters, writing shopping lists and much, much more can cause an overbearing mental load.
Psychotherapist Sarah Jones says: “Our brains are simply not built to handle all this simultaneously without consequences, despite societal expectations to do so.
“If you’re carrying the bulk of the mental load in your household, start a conversation with your family.
“Explain that no one is designed to function under this level of strain, and ask what they can do to share the responsibilities more equally.”
Asking for their input, rather than just delegating jobs (more mental load), means everyone is accountable to one another.
MONEY, MONEY, MONEY
UP all night worrying about your bills?
You’re not alone. Our survey found 16 per cent of us worry incessantly about them, and managing on fixed incomes, such as pensions, causes significant stress.
Sadly you can’t control the state of the economy or the cost of living crisis, but you can find a little more financial peace.
Money expert Lewis Crompton recommends having multiple bank accounts.
He says: “A main account for day-to-day spending, a rainy-day pot, holiday pot, investment pot and gifting pot.
“Each month, when you receive your salary, automatically allocate whatever amount makes sense for you into each.”
Make sure the pots aren’t too easily accessible, so you don’t dip into them.
Having a money plan is crucial to avoid overspending without thinking.
Lewis says: “Save enough to cover six months’ living costs.
“If that’s too ambitious, aim for one month first.
“When you hit your goal, reward yourself with something like your favourite takeaway.”
Visit moneyhelper.org.uk for free financial advice.
Check out stepchange.org if you’re struggling with debt.
STRESS-BUSTING SELF-CARE STRATEGIES
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ALMOST half of us (42 per cent) struggle to relax sometimes and 16 per cent of us rarely unwind at all.
To control stress levels, supercharge your self-care habits.
MAKE TIME
STRUGGLING to fit self-care in to your day?
Psychotherapist Sarah Jones, of empoweredtraumatherapy.com, says: “One way to make self-care more achievable is to think about, and note down, your non-negotiables — the small things that bring you joy or help you feel grounded.
“Maybe it’s savouring your first cup of coffee, enjoying an hour of peace for your favourite Netflix show or making it to a weekly exercise class.
“If you feel you need more self-care, reflect on what you’d like to add and how you can fit it in.”
Start small — it could be listening to a new podcast, trying out a new recipe or walking around the garden before checking your phone in the morning.
Fiona Harrold, author of Be Your Own Life Coach, says: “Make a list of activities you dread and people who drain you. Let them go!”
Some things we can’t drop, like taking the kids to their clubs.
But if committing to every family event or keeping a one-sided friendship going is draining you — then stop doing it!
TAKE A MINUTE
MEDITATION and mindfulness have been shown to boost wellbeing.
University of California research found mindful meditation can reduce stress — just two minutes a day can make a difference.
Nicci Roscoe, holistic wellbeing expert and NLP practitioner (mindmedication.co.uk), recommends three micro-meditations:
TOUCHY FEELY: “Focusing on the feel, colour and texture of Play-Doh or slime can be therapeutic.
“Squishing, squeezing and rolling these tactile materials can distract your mind from troublesome worries.”
QUITE A SPLASH: “Instantly calm your mind by splashing cold water on your face — try a water spray.
It shocks the nervous system, grounding you in the present and helping you to reassess the situation.”
BLACK AND WHITE: “When someone or something is draining your energy, visualise them in black and white, gradually making the image fuzzy and insignificant.
“It helps you detach emotionally.”
AND BREATHE
A QUICK breathing technique can help in stressful moments.
Pharmacist Laura Dowling says: “Deep, controlled breathing helps reset your nervous system.
“The 4-4-4 technique can be done anywhere, any time.
“Inhale for four counts, hold for four, and exhale for four.”
EAT RIGHT
IT’S easy to grab convenience food when stressed.
But eating well can transform your stress response, says Rob Hobson, nutritionist at supplements firm Bio-Kult.
Twenty-two per cent of Sun readers told us rising food costs forced them to buy cheaper, less nutritious alternatives.
So Rob recommends just a few, key priorities.
Choose whole, nutrient-dense carbs, for example swap white rice or pasta for brown or wholemeal.
Rob says: “Wholegrains, legumes and vegetables are rich in potassium and magnesium, a mineral that helps relax muscles and regulate the body’s stress response.
“Up to 90 per cent of serotonin is produced in the gut, making gut health vital for mood stability.
“Fibre-rich foods such as wholegrains, fruits and vegetables nourish beneficial bacteria, while fermented products like yoghurt, kefir, sauerkraut help maintain microbial balance.”
Start your day with plain kefir yoghurt topped with berries (frozen are cheaper).
Keep your blood sugar levels stable to avoid spikes and crashes in energy.
Rob says: “High sugar intake can amplify feelings of stress and anxiety.”
HAVE A LAUGH
SOMETIMES the last thing you want to do when feeling stressed is socialise.
However, social connection is an incredible stress reliever, says Laura.
Laughing with friends or family can be immediately uplifting.
“Even short, positive social interactions can help reduce stress and boost mood,” she says.
See uplifting pals regularly.
Fiona adds: “Listen to your favourite comedian and laugh every day.”
MOVE MORE, REST MORE
GETTING sweaty might not seem relaxing, but its after-effects are worth it.
Danny Zane, therapist at North London Therapy, says: “Exercise releases endorphins, which improve mood.”
The NHS recommends a minimum of 150 minutes of moderate-intensity activity a week, or 75 vigorous minutes.
Exercise also helps you sleep.
Laura explains: “Poor sleep can fuel stress, while good sleep allows the body to reset.”
If you are new to exercise, keep it short and sweet.
Laura says: “Even a brisk walk, some light stretching, or a quick YouTube workout can release endorphins.”
Climbing two stairs at a time, vacuuming fast or having sex — it all adds up.
HOW A CRISIS CAN CREEP UP ON YOU
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CHRONIC stress can creep up on you gradually, so you might not even be aware of the physical and emotional toll on your body.
Some of the symptoms, which could be missed, include “feeling irritated or angry more than usual, drinking or smoking excessively, finding it hard to sleep or struggling to concentrate,” says Rosie.
She adds: “You may feel more nervous or upset and emotional.”
Spotting the physical signs means tuning in to your body – which you may not tend to do in the business of daily life.
Rosie says: “You might notice headaches, an upset stomach or difficulty breathing.
“If you’re feeling overwhelmed, your day-to-day life or relationships are being affected, or you’re experiencing difficult feelings that last longer than two weeks, or that keep returning, speak to your GP.”
You can also refer yourself for talking therapies and guided self-help on the NHS.
