Stress & Anxiety

© 2022, Anxiety UK
Stress and anxiety

Stress - all of us will experience it at some point,

whether it be from our job, education or as a result of
other responsibilities. Some people are more prone
to experiencing stress than others - we are all
different.

This brief guide give practical tips and advice on the

management of stress.
We hope you will find it a useful resource.
What is stress?

Stress can manifest in many different ways, causing

physical and psychological symptoms.
Physical symptoms can include:
 Headaches
 Trouble sleeping
 Stomach issues such as diarrhoea or constipation
 Sweating
 Aches and pains
 Change in appetite
 Frequently becoming ill

How can stress affect

me?
Stress can also affect your
mood, such as:
 Depression
 Anxiety
 Feeling overwhelmed
 Becoming easily
irritated or angry
 Excessive worrying
What can lead us to become stressed?
 A demanding workload
 Deadlines
 The death of a loved one
 Moving house
 Caring for a sick relative
 Losing your job
 Planning for an important event
 Debt

Is stress ever a good thing?

Like anxiety, stress is our body’s internal warning
system alerting us to danger by increasing our blood
pressure and heart rate. In small doses, stress can
have advantages. The energy it gives you can be
useful for providing an extra boost to achieve targets
and get stuff done.
There is a word for this; eustress, meaning
“beneficial stress”. Instead of disarming someone it
motivates them forward. Examples of this would
include working all night to finish at essay at school,
or giving you the confidence to perform in front of a
crowd. Good stress can feel invigorating, but only for
a short time. Prolonged stress however is not helpful.
Task

How do you typically handle stress?

Write in here...

Take a look at what you’ve just written.

Are you taking control of the situation, or are you

taking a passive approach?
Are you actively looking at ways to solve the
problem or surrendering to the feeling of being
powerless?
Are you using your thoughts and actions to help you
manage the stress, or are you letting your stress
dictate your thoughts and actions?
Manage Your Time

When we’re feeling overwhelmed it can be tempting

to avoid tackling our responsibilities. Sometimes
anxiety can affect us so much that we feel genuinely
paralysed when it comes to making decisions and
we can end up procrastinating which over time, only
makes things worse.

What’s keeping you up at night?

Make a list of everything you’ve been avoiding.
Seeing it all written down may alarm you at first, but
taking an inventory of your upcoming tasks and
responsibilities will help you to become
as prepared as possible
to manage your time Remember: when it
and reduce your comes to managing
stress levels. stress, it’s better to act
now than react later.
When you’re frozen with worry, try to keep
WARM...
Bad example: I hate my job. This
Worry: Think about what is is too stressful.
bothering you. Has anything Good example: I’m worried that I
triggered the stress? Can you won’t be able to finish the project
identify precisely where it has in time and that I will be in trouble
come from? with my manager.

Bad example: I’m so stupid I

Assumption: What beliefs do can’t even finish this simple
thing. I’m going to get fired!
you hold about yourself? Are you
Good example: Maybe I don’t
approaching the situation from a
have all the information I need
negative or positive angle? to get this done.

Bad example: I feel so helpless, I might as

Resolution: What well just give up.
steps can you take to Good example: I’ll send an email to my
resolve this situation? manager tomorrow morning asking for some
help or to see if I can take more time on this.

Moving on: Is there anything Bad example: I’m never going to

take on a project like this ever
different you could do to again.
minimise this type of stress in Good example: Now I know that I
the future? What self care can need to make a detailed plan
you put in place to reduce the whenever I do something like this
symptoms of stress? again.
Task

Break it down
Write a list of everything you need to do today and
assign it a colour-code it so you know what needs to
be done first.

What is a priority? Something that is both urgent and

important
What needs to be done soon, but isn’t as important
as other tasks?
What can you ask someone else to help you with?
What can be done at a later time?

Write in here...
Examine Your Reaction

Stress can make us think in

circles, forever dwelling on a
problem and imagining all the
ways something can go
wrong. Sometimes we need to
break free of this loop and look
at the situation more
objectively.

Ask yourself:
 What am I achieving by worrying about this?
 What can I do to change the outcome of the
situation?

If the answer to both of

these questions is
“nothing”, then it does
not deserve to occupy
this much of your time!

Focus on the things you can change.

Zoom Out

Has a specific event made you feel stressed? Perhaps

you got into an argument with someone close to you?
You’re probably upset and replaying the situation over and
over in your head. Instead, try to imagine that you’re
looking at the situation from a distance.

You’re floating above yourself, looking down. Watch the

situation unfold as if you were watching it from someone
else’s perspective. Did your friend really react that way, or
was it just your perception of the situation? What would
someone who didn’t know you think?

You’re floating above the area where you live. Watch the
aftermath of the situation and how the world is changed by
it. How much damage has this situation actually caused?

Think about how many houses there are on your street.

Zoom out. Think about how many streets there are in your
town. Zoom out. Think about how many people there are
who live in these houses and how many of them are
experiencing the same thoughts, fears and worries as
you.

You’re floating above the earth, a distant astronaut in a

spaceship millions of miles away. Is this situation really
worth worrying about? Will it matter to you in a week? A
month? A year? A light-year?
Establishing Boundaries

Say “No”
Sometimes we agree to take on more than we can
handle - whether it be physically (an extra shift at
work) or emotionally (other people’s unhappiness).
This can lead us to become stressed and anxious.
Are you putting unnecessary pressure on yourself?
Practise saying no to things that are optional if you
do not feel you’re able to cope with them at present.

Ask for Help

If you feel like you’re being buried under the weight
of extra tasks or emotions, reach out to those around
you to share some of the weight. Confide in a friend
or ask a colleague to aid you on the project you are
working on for an afternoon. Be honest about what
you can realistically achieve and have a plan in place
to manage what you feel you are unable to
accomplish.
Stress Management

Physical Activity
Exercise is a great way to release the
pent up tension stress and anxiety can
cause. It also acts as a distraction, as you
are focused on how your body is moving.

Keep A Diary
Make a note of the situations which have triggered a
significant feeling of stress, as well as how you
reacted to them. It’s a great way to examine how to
become better at managing stress and what areas of
your life are causing you the most alarm.

Get Plenty Of Rest

Your body is better equipped to fight
stress if you are well rested. Give
yourself enough time to recharge by
getting some early nights and making
sure you’re taking a moment to relax
before bed.

Reach Out
If you’re struggling, confide in close friends, family
members or a partner. They might be able to you
help, or at least reassure you.
 Therapy Services
If you need that bit of extra support, therapy can really
help. Anxiety UK members can access a range of
therapy services:
 Cognitive Behavioural Therapy (CBT)
 Compassion Focused Therapy (CFT)
 Counselling
 Clinical Hypnotherapy
 Eye Movement Desensitisation & Reprocessing (EMDR)
 Acupuncture
Anxiety Products Support groups/courses
Find a wide range of We host a range of online
self-help resources and support groups and
products in our online courses for anxiety relief
shop. and management.
 Membership
Anxiety UK membership gives access to a
community of support and to a range of services,
including, but not limited to:

 Accessible, reduced-cost therapies

 Discounted groups and courses
 Subscription to Anxious Times magazine
 Members' only online area, message board &
access to anxiety support resources
 Free copy of Understanding Anxiety or Caregivers
Guide to Anxiety
Plus access to many more benefits!

Find out more and sign up on our website.

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