Pharmacist advice on how to manage stress

Here are our pharmacist approved tips for managing stress.

Almost everyone goes through periods of stress, but if it becomes overwhelming, it might be time to do something about it. Stress can be caused by major life events, even positive ones like buying a house or having a baby.

If you can’t pinpoint what’s causing you to feel stressed, try keeping a diary. Whenever you find yourself beginning to fret, make a note of what happened that day, how you were feeling beforehand, what you’d eaten and drunk, who you were with and anything else that might be affecting your mood.

Stress is our body’s response to danger, and in small doses it can be beneficial. It can make you stronger and sharpen your senses, but if it persists for months and years it may damage your health. Long term stress has been linked to a range of illnesses, from high blood pressure and heart disease to stomach ulcers and severe anxiety. These risks, along with the mechanisms behind stress management tips, are covered on the NHS website about stress

Here are our top five tips for making sure your stress doesn’t get on top of you.

1. Practise relaxation techniques

When you’re stressed, you’ll notice how it affects your body - your shoulders tend to tense up and your heart rate might increase. The NHS advise practising controlled breathing and deep muscle relaxation techniques to manage stress. If you practise these tricks every day in relaxed situations, you’ll be able to employ them better when you’re faced with stress. This can clear your head and stop you from feeling overwhelmed in the face of chaos. Like training a muscle, the more you practise, the better you will get at employing your relaxation techniques.

2. Exercise

Everyone knows that exercise is great for your physical health, but it can offer a similar boost for your mental wellness. Exercise has been shown to decrease levels of cortisol and adrenaline, chemicals which are known to cause stress. It also releases bursts of endorphins, the feel good hormones which cause the ‘runners’ high’ feeling. If stress is giving you trouble sleeping, exercise might be able to lend a hand.

3. Monitor your coping mechanisms

Although stress can lead to illnesses of its own accord, if you resort to a coping mechanism to manage stress, that can be just as bad, or worse. Some people turn to smoking or drinking to help manage stress, and the negative side effects of these are well known. Though they may offer short-term relief, these coping tricks can even compound your stress in the long term, as withdrawal symptoms magnify your initial worry. Find out more about how to stop smoking.

4. Look after yourself

When you’re under a lot of pressure, it can be hard to stay on top of healthy habits like eating well and getting enough sleep. If you’re late on a work deadline, it might make sense in the short term to spend a few extra hours working on a project than getting a full 8 hours sleep. If you’re worried about a family member’s health, you might not be feeling up to eating. But getting enough sleep and eating a balanced diet are crucial pillars of health when it comes to stress management. Learn to say no to things which cause you stress where you can, and set aside time for looking after your health and relaxing. The guided relaxation tips in our first tip can help you unwind when you’re feeling stressed.

5. Speak to your pharmacist

If you’re finding stress is getting on top of you, your pharmacist might be able to help you. Whether you need something to calm you down when life gets stressful, or something to help you sleep, your pharmacist will be able to advise you.