Stress Self-help Techniques and Recovery
Things You Can Do

Article by Deborah Ward, Psychotherapist
January 2006

Stress can be a lonely time. Many people can't afford to 'let the guard down' at work. Others feel they are in danger of alienating their friends. And some are concerned that their stress is having a bad effect on their families.

Friends and family can be invaluable listeners. But they can't always help. They may be too involved or simply not be objective enough. Or they may be afraid that telling you the truth may hurt you or harm your relationship. Talking too much about the same issue may alienate important people.

If stress is on-going it is best to consult a professional. A professional is better equipped at helping you understand why you are stressed and finding ways of changing habits that may be getting you into stressful situations without you even knowing you are doing it.

In the meantime, the following Overcoming Stress Self-Help Techniques and Recovery Tips may help.

A few Self-Help Techniques

Dare to take breaks at work
Go home on time
Take exercise; swimming is especially good
Make a special effort to remain in contact with friends and meet up regularly
Do something that you really love to do, even if it doesn't have the same appeal now
Eat regularly and have good quality food
Make sure you look after yourself; get hair done, have a massage, etc
Watch films that make you laugh
Pare down as many unnecessary or 'can be done later' tasks in your life. Can you 'buy in' help?
Plan your work each morning
Take some time out to assess your workload demands and whose expectations you are trying to meet. Compare this to what is realistic.
Assign priorities to your workload
If appropriate, only download email at set times each day and use voicemail
Accept that if something can't be done on time, it can't be done.
Learn to say 'no' in an assertive, yet non-aggressive, way
Ask for help or delegate where possible
Be honest with yourself. Are you needing approval too much?
Be willing to 'drop a few balls'
Laugh (at yourself too!)
Cut down on caffeine and nicotine; your adrenals and heart are already at risk.
Talk to your doctor and/or counsellor if you have a collection of these symptoms or suspect burnout.
Consider asking your doctor for sick leave before you have no choice.
Talk to your line manager and/or HR department as soon as you can.


Recovering from Stress

Don't rush back to work too quickly. If possible, start gradually with part-time hours and increase hours each week. Avoid night-shifts to start.

Do not be tempted to throw away all the good work you did to get better. Continue to eat well, keep up the exercise and keep those dates for meeting up with friends firmly in your diary.

Take stock each week. Are you taking good care of yourself? Are you slipping back in to old patterns?

Set out breakfast things before going to bed and avoid caffeine.

Go to bed early after a nice warm bath or shower. Read or listen to music.

Do not be tempted to check work email out-of-hours EVEN IF you still believe the myth you are saving yourself time and trouble later.

If possible, discuss a positive workplan with your manager or suggest access to a counsellor for the organisation. Keep it positive and that you want to succeed.

If you feel all your good work is falling apart, talk to your doctor or counsellor. Think carefully whether this job really is right for you.

© 2006. The above content is copyright of Deborah Ward. If anyone would like to republish the above article, please email me your request, where it will reside and your assurance of a link back to this website, and I'll send you a short bio you can use with it for your site.