Stress Awareness Month – Tips from Our Counsellors

Stress is a natural part of life, and in small amounts, it can even be beneficial, helping us stay motivated and focused. However, excessive stress can take a serious toll on our mental and physical health. Prolonged stress is linked to anxiety, burnout, and difficulties with sleep, as well as increased levels of cortisol, the body’s primary stress hormone.

Managing and reducing stress is essential for maintaining overall wellbeing. Causes of stress can stem from work, relationships, financial pressures, everyday challenges or even a combination of sources, so it’s important to find strategies that work for you and your needs.

Practising mindfulness, engaging in regular physical activity, setting boundaries, and prioritising self-care are just a few ways to help regulate stress levels and maintain balance. By recognising the signs of stress and taking proactive steps to manage it, we can support our mental health and build resilience for the challenges that life throws our way.

86%

of people in the UK feel stressed at least one day a month

11%

of people in the UK feel stressed every day

91%

of women in the UK feel stressed once a month

80%

of men in the UK feel stressed once a month

Statistics from Ciphr – Workplace stress statistics in the UK in 2024.

This Stress Awareness Month, our expert counsellors share their top tips for managing and reducing stress to support your mental wellbeing.

Mindful Breathing

The primary goal of mindful breathing is simply a calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. Sit comfortably with your eyes closed and spine straight.

  • Focus on your breathing.
  • Imagine a balloon in your tummy, expanding as you inhale, deflating as you exhale. Notice the movement in your abdomen.
  • Thoughts will arise, that’s normal. Simply acknowledge them and return to your breath.
  • The same applies to sounds, sensations, and emotions. Observe them, then refocus on your breathing.
  • No need to judge or analyse your thoughts, just let them pass and gently return to your breath.

Positive Statements

Positive statements encourage us and help us cope through distressing times. We can say encouraging words to ourselves and be our own personal coach. We have all survived  distressing times, and we can use those experiences to encourage us through current difficulties. Examples include:

  • This feels bad, it’s a normal body reaction – it will pass
  • Right now, I am not in danger. Right now, I am safe.
  • Thoughts are just thoughts – they’re not necessarily true or factual.
  • I can use my coping skills and get through this.
  • This is difficult and uncomfortable, but it’s only temporary.

You can write down a positive statement for each difficult or distressing situation – something you can tell yourself to help you get through your current situation.

Sleep

Many sleep problems stem from stress, worry, or anxiety. When our minds are preoccupied, it can be hard to relax and fall asleep. Sleep issues can create a cycle of stress, making sleep even harder.

Environment:

  • Create a calming sleep space, adjusting lighting, temperature, and noise levels.

Behaviour:

  • Stick to a regular sleep routine.
  • Use relaxation techniques before bed (e.g. deep breathing or meditation).
  • Limit caffeine, alcohol, and late-night screen time.
  • Get regular exercise, but not too late in the evening.
  • If you can’t sleep, get up and do something relaxing like reading a book.

Thinking:

  • Focus on restful thoughts, breathing, or imagery to replace overthinking.
  • Write down any concerns before bed to clear your mind.

Workplace Stress

Workplace conflict is common and can cause stress, anxiety, and reduced productivity. Learning to manage conflict effectively can ease stress and create a more positive work environment. Here’s 10 tips from our counsellors help manage workplace conflict:

  1. Stay calm – Take a moment before reacting. Avoid letting emotions take over.
  2. Listen actively – Let others speak and try to understand their perspective.
  3. Pick your battles – Not every disagreement needs to become a major issue.
  4. Avoid gossip – Gossip fuels negativity and increases workplace tension.
  5. Use professional language – Stay respectful and avoid personal attacks.
  6. Don’t take it personally – Disagreements are about ideas, not your worth.
  7. Repeat key points – Show you understand by paraphrasing what others say.
  8. Be open to compromise – Finding common ground reduces stress for everyone.
  9. Seek mediation if needed – A neutral third party can help resolve ongoing disputes.
  10. Expect conflict – It’s a normal part of work. Address it early to prevent escalation.

If you want to learn more about how to create mentally healthy workplaces, you can find out more about our Mental Health training here.

If you need support, we’re here to help. From Talking Therapies to Community Programmes, we offer a range of services tailored to your needs. Get in touch at [email protected].

Posted on: 1st April 2025

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