{"id":2285,"date":"2024-01-02T09:57:21","date_gmt":"2024-01-02T09:57:21","guid":{"rendered":"https:\/\/wellness.mymynd.co.uk\/?page_id=2285"},"modified":"2025-03-21T14:16:28","modified_gmt":"2025-03-21T14:16:28","slug":"stress","status":"publish","type":"page","link":"https:\/\/wellness.mymynd.co.uk\/cy\/uk\/stress\/","title":{"rendered":"Stress"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":12,"featured_media":0,"parent":2688,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"resource.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-2285","page","type-page","status-publish","hentry"],"acf":{"wellness_subheading":"Universal Resources ","wellness_heading":"Stress","wellness_content":"<span style=\"font-weight: 400;\">Stress is the body's natural response to challenging situations, triggering a cascade of physiological and psychological reactions. It's the body's way of preparing to confront or avoid a threat, often referred to as the \"fight-or-flight\" response. <\/span>\r\n\r\n<span style=\"font-weight: 400;\">Effective stress management techniques, such as relaxation exercises, mindfulness, and seeking support, can help mitigate the negative impact of stress on overall wellbeing.<\/span>","wellness_video_quote":"","wellness_video_or_image":"video","wellness_youtube_or_vimeo":"youtube","wellness_vimeo_id":"TK5KOXLT15g","image":null,"flexible_content":[{"acf_fc_layout":"text_body","anchor":"","background_colour":"brand","width":"2\/3","content":[{"acf_fc_layout":"rich_text","rich_text":"<h2 style=\"text-align: center;\">Evolution of Stress<\/h2>\r\nIn our modern, fast-paced world, it has become increasingly challenging to escape stress entirely. The human body, though remarkably resilient, has not evolved to handle the constant barrage of stressors characteristic of modern life. Our physiological stress response, often referred to as the \"fight-or-flight\" response, was originally designed to deal with acute, short-term threats in the environment, such as escaping a predator. However, in today's world, stressors are often chronic and less life-threatening, like workplace pressures or financial concerns. This mismatch between our ancient stress response system and the chronic stressors of modern life can lead to a host of physical and mental health issues."}]},{"acf_fc_layout":"grid","heading":"Signs & Symptoms of Stress ","subheading":"Stress comes in all shapes and sizes, so it's important to recognise that the signs and symptoms of stress can vary from person to person. Additionally, chronic or unmanaged stress can have serious long-term health consequences. Seeking support from mental health professionals, implementing stress management techniques, and making lifestyle changes can help individuals better cope with and reduce the impact of stress on their overall well-being.","background_colour":"white","download":"","columns":"4","carousel":true,"grid_items":[{"image":2317,"heading":"Physical ","text":"<ul>\r\n \t<li><span style=\"font-weight: 400;\">Headaches\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Muscle Tension<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Fatigue\u00a0<\/span><\/li>\r\n<\/ul>","link":"","button_style":"black"},{"image":2319,"heading":"Emotional ","text":"<ul>\r\n \t<li><span style=\"font-weight: 400;\">Anxiety\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Depression\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Irritability\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Feeling Overwhelmed\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Emotional Instability\u00a0<\/span><\/li>\r\n<\/ul>","link":"","button_style":"black"},{"image":2320,"heading":"Cognitive ","text":"<ul>\r\n \t<li><span style=\"font-weight: 400;\">Difficulty Concentrating\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Racing Thoughts<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Forgetfulness<\/span><\/li>\r\n<\/ul>","link":"","button_style":"black"},{"image":2321,"heading":"Behavioural ","text":"<ul>\r\n \t<li><span style=\"font-weight: 400;\">Changing in eating habits\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Increased substance use<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Social withdrawal\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Nail biting or Skin Picking <\/span><\/li>\r\n<\/ul>","link":"","button_style":"black"},{"image":2318,"heading":"Physical Health ","text":"<ul>\r\n \t<li><span style=\"font-weight: 400;\">Weakened Immune System\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Cardiovascular Issues<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Gastrointestinal Disorders <\/span><\/li>\r\n<\/ul>","link":"","button_style":"black"},{"image":2316,"heading":"Sleep","text":"<ul>\r\n \t<li><span style=\"font-weight: 400;\">Insomnia\u00a0<\/span><\/li>\r\n \t<li><span style=\"font-weight: 400;\">Nightmares<\/span><\/li>\r\n \t<li>Disrupted Sleep Patterns<\/li>\r\n<\/ul>","link":"","button_style":"black"}]},{"acf_fc_layout":"accordion","heading":"Where does stress come from?","text":"Stressors (things that bring about stress) are all around us. Understanding these various sources of stress is crucial for you to develop strategies for managing and mitigating stress and its harmful effects on mental and physical health.","sections":[{"heading":"Workplace Stress","content":"The demands and pressures at work, such as tight deadlines, heavy workloads, and interpersonal conflicts, can lead to significant stress for employees."},{"heading":"Personal Relationships","content":"Strained relationships with family, friends, or partners, characterised by conflicts, misunderstandings, or breakdowns in communication, can be a major source of stress."},{"heading":"Financial Stress","content":"Worries about money, including debt, unemployment, or financial instability, can cause significant stress and anxiety."},{"heading":"Major Life Events \/ Traumatic Events","content":"Events like the death of a loved one, divorce, or experiencing a traumatic incident can be incredibly stressful, often triggering emotional turmoil."},{"heading":"Health Issues","content":"A personal or family member's illness, chronic health conditions, or the fear of health problems can result in high levels of stress."},{"heading":"Environmental Stressors","content":"Factors like noise pollution, overcrowding, or living in an unsafe neighbourhood can contribute to chronic stress."},{"heading":"Academic Pressure","content":"The pressure to excel in academics, whether in school or college, can lead to stress due to high expectations, competition, and performance anxiety."},{"heading":"Perfectionism","content":"Setting excessively high standards for oneself and fearing failure or making mistakes can lead to chronic stress as individuals constantly strive for perfection."},{"heading":"Social Pressure","content":"The pressure to conform to societal norms and expectations, including appearance, career success, or life milestones, can create stress and feelings of inadequacy."},{"heading":"Technological Overload","content":"Excessive use of technology, constant connectivity, and the feeling of being overwhelmed by information can lead to stress, anxiety, and a sense of being constantly \"plugged in.\""}]},{"acf_fc_layout":"text_and_media","background_colour":"grey","container_width":"standard","columns":"half","text_side":"left","image_or_video":"video","youtube_or_vimeo":"youtube","image":2305,"youtube_id":"https:\/\/www.youtube.com\/watch?v=WuyPuH9ojCE","vimeo_id":"","heading":"How Stress Affects Your Brain ","text":"The video to the right is an exploration into the impact of stress on our brains. It takes us on a journey to understand the relationship between stress and our mental wellbeing. Stress, often viewed as a natural response, can indeed be beneficial in certain situations, providing a surge of energy and heightened focus. However, when stress becomes a constant companion, its effects extend beyond the emotional realm, delving into the very structure and function of our brains. Madhumita Murgia unravels the intricate ways chronic stress can reshape our brain, influencing everything from its size to the intricate dance of our genes.","buttons":null},{"acf_fc_layout":"text_and_media","background_colour":"brand","container_width":"standard","columns":"half","text_side":"right","image_or_video":"video","youtube_or_vimeo":"youtube","image":2304,"youtube_id":"https:\/\/www.youtube.com\/watch?v=v-t1Z5-oPtU","vimeo_id":"","heading":"How Stress Affects Your Body ","text":"As we delve deeper into the relationship between stress and our wellbeing, our next video, presented by Sharon Horesh Bergquist, explains the physiological consequences of prolonged stress on our bodies. Building upon the understanding that stress, when appropriately harnessed, can offer a burst of alertness and energy, Bergquist sheds light on the darker side of stress when it persists for too long. This video will explore the body's response to chronic stress, gaining insight into the profound impact it can have on virtually every aspect of our physical wellbeing. Let's embark on a journey to understand what unfolds inside our bodies when the stress response becomes a chronic companion.\"\r\n\r\n\r\n\r\n\r\n\r\n","buttons":null},{"acf_fc_layout":"grid","heading":"Ways to Combat Stress ","subheading":"Remember that managing stress is an ongoing process, and it may require a combination of these strategies to find what works best for you. It's important to seek help from healthcare professionals if stress becomes overwhelming or chronic, as they can provide tailored guidance and support to address your specific needs.","background_colour":"grey","download":"","columns":"4","carousel":false,"grid_items":[{"image":"","heading":"Stress Awareness ","text":"","link":"","button_style":"black"},{"image":"","heading":"Relaxation Techniques ","text":"","link":"","button_style":"black"},{"image":"","heading":"Mindfulness & Meditation","text":"","link":"","button_style":"black"},{"image":"","heading":"Physical Activity ","text":"","link":"","button_style":"black"},{"image":"","heading":"Healthy Diet ","text":"","link":"","button_style":"black"},{"image":"","heading":"Adequate Sleep ","text":"","link":"","button_style":"black"},{"image":"","heading":"Time Management ","text":"","link":"","button_style":"black"},{"image":"","heading":"Social Connections","text":"","link":"","button_style":"black"},{"image":"","heading":"Seek Professional Help ","text":"","link":"","button_style":"black"},{"image":"","heading":"Set Realistic Goals ","text":"","link":"","button_style":"black"},{"image":"","heading":"Make Time for Hobbies & Interests ","text":"","link":"","button_style":"black"},{"image":"","heading":"Limit Information Overload ","text":"","link":"","button_style":"black"},{"image":"","heading":"Practice Gratitude ","text":"","link":"","button_style":"black"},{"image":"","heading":"Self-Care","text":"","link":"","button_style":"black"},{"image":"","heading":"Deepen Breathing Practices ","text":"","link":"","button_style":"black"},{"image":"","heading":"Mindful Tech Use ","text":"","link":"","button_style":"black"}]},{"acf_fc_layout":"tabs_with_sub_tabs","heading":"Tools for Managing Stress ","intro":"Explore our toolbox for stress management. It is important to prioritise your wellbeing and use practical ways to navigate stress. These tools will help you find calm and balance in the midst of life's demands. . Ready to take the first step towards a more relaxed and resilient you?","tabs":[{"title":"The Worry Tree","overview":"Worry is the process of thinking about problems that might happen in the future. Having some worry is normal \u2013 we all encounter difficulties or obstacles in life and spend time anticipating them in order to find ways of overcoming them.\r\n\r\nHowever, frequent, excessive or uncontrollable worry can leave us feeling anxious and stressed. \r\n\r\nThe Worry Tree is a guide to help you deal with your worries effectively. It asks you to follow some important steps in distinguishing whether you are worrying about a current problem or a hypothetical event, so that you can respond appropriately. ","purpose":"","time":"5 - 10 minutes","resource_type":"none","instructions":"When encountering worrisome thoughts, use the PDF in the materials section to understand and control your worries. The steps outlined in the worry tree are:\r\n\r\n1 - Notice your worry.\r\n\r\n2 - Identify whether it is a <strong>current problem worry\u00a0<\/strong>(about which something can be done) or a\u00a0<strong>hypothetical event worry\u00a0<\/strong>(which it is not possible to act on).<em> Detailed explanations of these two types of worry can be found below.<\/em>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline;\">If it is a current problem worry:<\/span>\r\n\r\n- Address the worry in a constructive way, rather than continually worrying about it.\r\n\r\n- Decide what to do about the worry, along with when and how to do it. <em>Can you act immediately? Or should you make a specific plan and schedule it?<\/em>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline;\">If it is a hypothetical event worry:<\/span>\r\n\r\n- Set the worry aside.\r\n\r\n- Focus your thoughts elsewhere (<a href=\"http:\/\/wellness.mymynd.co.uk\/mindfulness-and-meditation\/\" target=\"_blank\" rel=\"noopener\">mindfulness<\/a> is a great practice for shifting your attention).\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"text-decoration: underline;\">Current problem vs. hypothetical event<\/span><\/strong>\r\n\r\nPsychologists often distinguish between \u2018current problem worry\u2019 and \u2018hypothetical event worry\u2019:\r\n\r\n<strong>Current problem worry<\/strong> relates to a real situation or problem that is affecting you right now and that you CAN do something about. <em>Example: \u201cMy partner and I had an argument, I worry he is still angry at me.\u201d<\/em>\r\n\r\n<strong>Hypothetical event worry\u00a0<\/strong>relates to\u00a0things which have not yet happened, but which\u00a0<em>might<\/em>\u00a0happen in the future (\u2018What if\u2026?\u2019). This type of worry often involves overestimating the possibility of something terrible happening and imagining the \u2018worst case\u2019 scenario.\u00a0<em>Example: \u201cMy partner is late home from work \u2013 what if they\u2019ve had an accident?\u201d\u00a0<\/em>","materials":[{"type":"download","file":866,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"app","file":null,"app":"https:\/\/www.worry-tree.com\/worrytree-mobile-app","link":"","video":"","title":"WorryTree App","text":"If you prefer using an app or want to use this tool anywhere you go, the WorryTree app aims to help you take control of your worry wherever you are. It is free to download from the App Store and Google Play. ","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Wheel Of Life","overview":"The Wheel Of Life is a simple tool that allows you to visualise all the important areas of your life at once. In doing so, the wheel helps you to identify which areas you are succeeding in and which ones need more work. \r\n\r\nCompleting the wheel is a good starting point for stress management as it allows you to gain some insight into the balance of your life and to start thinking about why your wheel looks the way it does, what you would like your wheel to look like and how to make it happen.","purpose":"Stress Management ","time":"15 - 30 minutes ","resource_type":"none","instructions":"","materials":[{"type":"download","file":777,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Relaxation Techniques ","overview":"Relaxation techniques are emotion-based Coping Strategies that can be used to calm the mind and reduce muscle tension during moments of high stress or anxiety. Each technique allows us to take a step back from the stressful situation by clearing our mind and re-focussing our attention on the task at hand. Once complete, we can then return to the situation with a fresh perspective. Here are some quick and easy examples for you to try. You can use these whenever and wherever you need to throughout the day.","purpose":"Relaxation & Coping ","time":"5 minutes ","resource_type":"none","instructions":"","materials":[{"type":"video","file":null,"app":"","link":"","video":"https:\/\/youtu.be\/ruElUiVoQPQ","title":"Box Breathing technique","text":"","thumbnail":1008,"youtube_or_vimeo":"youtube"},{"type":"download","file":858,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":441,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"link","file":441,"app":"","link":"https:\/\/wellness.mymynd.co.uk\/coping-strategies\/","video":"","title":"MyMynd Coping Strategies Module ","text":"For more information and exercises, please visit our MyMynd Coping Strategies module","thumbnail":null,"youtube_or_vimeo":""},{"type":"link","file":null,"app":"","link":"http:\/\/wellness.mymynd.co.uk\/mindfulness-and-meditation\/","video":"","title":"MyMynd Mindfulness & Meditation module ","text":" For more information and exercises on Mindfulness and Meditation visit our module. ","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Relaxation Plan","overview":"Relaxation techniques can help you cope with stressful feelings or overwhelming emotions. They can calm the mind and reduce the muscle tension Stress can cause.\r\n\r\nCreating a Relaxation Plan involves incorporating various relaxation techniques into your daily routine and may help prevent you from reaching crisis point.\r\n\r\nIt isn\u2019t difficult to learn the basics of these relaxation techniques, however it does take regular practice to really benefit from them.","purpose":"","time":"10 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":864,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Self-Care ","overview":"This tool is a good start for you to think about how often you take time for yourself. How frequently, and how well, do you perform activities that make you feel good? This could be anything from going for a walk each morning before work, to practicing meditation before bed, to making sure you eat a healthy breakfast everyday. Use the link provided in the materials section. \u200b","purpose":"","time":"30 minutes ","resource_type":"none","instructions":"","materials":[{"type":"link","file":null,"app":"","link":"https:\/\/www.therapistaid.com\/worksheets\/self-care-assessment.pdf","video":"","title":"Self-Care Assessment ","text":"Download and print off a free self-care assessment worksheet created by TherapistAid.com.","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Practising Gratitude ","overview":"So, how can you be more grateful? There are many different ways in which you can practise Gratitude. You might decide to express it verbally by sharing your gratitudes with someone else, you might prefer to write your gratitudes down in a journal or letter or you might want to try your hand at Gratitude meditation. Below are some suggestions for different methods to help you get started. \r\n\r\nThree Good Things: This is a simple but powerful tool to help you realise what you have done well this week and how that makes you feel. By focusing on your achievements you will learn to take a more positive approach towards yourself. Planning the things you want to accomplish next will help you build upon that encouragement. Pick a day, preferably towards the end of the week, and fill in the\u00a0PDF\u00a0in the materials section.\u00a0Repeat this on a weekly basis. You can also write this exercise in a journal, if you have one.\r\n\r\nGratitude Journal or Jar: A Gratitude Journal or Jar is a is a tool specifically for recording and reflecting on the things which you are grateful for on a regular basis. This can include people, places, objects, memories or events.","purpose":"","time":"","resource_type":"none","instructions":"","materials":[{"type":"download","file":1805,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"download","file":955,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]}]}]},"_links":{"self":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2285","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/comments?post=2285"}],"version-history":[{"count":45,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2285\/revisions"}],"predecessor-version":[{"id":2345,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2285\/revisions\/2345"}],"up":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2688"}],"wp:attachment":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/media?parent=2285"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}