Strategies for Coping with Stress

Stress Awareness Month gives us the perfect opportunity to pause and reflect on our stress levels, as well as to raise awareness about the importance of prioritising not only our own mental well-being but that of our colleagues in our settings. By shining a spotlight, it encourages individuals, employers, and communities to spark up conversations, share resources, and implement strategies to help with resilience.?

What Is Stress??

Stress is an inevitable part of life, affecting individuals of all ages and backgrounds. Whether stemming from work, relationships, finances, or other sources, prolonged it can have a detrimental effect on both physical and mental health. Recognising the signs is crucial, as it can manifest in various forms such as irritability, fatigue, insomnia, and difficulty concentrating.?

It is a condition or feeling experienced when a person perceives that the demands on them exceed the personal and social resources they have at that moment. Stress is normal in everyday life and a little bit can be good for us.

Physical Impact?

Stress is primarily a physical response to a potential danger, where our body releases hormones such as cortisol and adrenaline to set us up for what we know as the ‘fight, flight or freeze’ response. The result of this is that the body reassigns certain functions, diverting the blood to the muscles in case we need to fight or run, and shutting or limiting other functions such as communications and digestion. If the danger passes, then the body reverts to its previous state, and we continue as normal.?

However, a problem arises if we are continually stressed, and the cortisol levels in our body stay raised and we find ourselves in a constant state of ‘alertness’ in everyday situations. Our brain receives less blood flow because the blood is diverted to the muscles more often and our brain function is minimised, especially our higher-thinking capabilities. The constant state of ‘alertness’ in our bodies is also detrimental to our health, leading to increases in blood pressure, which is a risk factor for heart attacks and strokes. It can also lead to insomnia, digestive issues, and problems with the immune system among others. Where it turns into anxiety and/or depression, and mental health issues ensue, there can be more severe consequences and at worst, a risk of self-harm or suicide.?

What can we do about it??

As nursery managers, we must be aware of stress levels in ourselves, our colleagues and staff and the children and families we serve. Being on the lookout for signs can help us become more aware of the problem and seek help or assist others to seek help earlier.

The Stress Bucket?

You may be familiar with the concept of the ‘stress bucket’, in which you imagine your stress as being kept in a bucket. Various demands from people and expectations in different situations, fill up the bucket. Other things we do such as leisure activities, hobbies and meditation can empty it and the trick to staying healthy is to keep the bucket in balance.?

So, how can we tell if our ‘buckets’ are too full??

According to the Stress Management Society website, there are four main areas where we feel is and there are signs and symptoms to look out for in each. These are shown in the table below:?

Little By Little, A Little Becomes A Lot?

This April, the theme?for Stress Awareness Month 2024 is #LittleByLittle and it aims to highlight the transformative impact of consistent, small positive actions on overall well-being. The Stress Management Society wants to emphasise how even the smallest steps taken each day towards self-care and stress reduction can yield significant improvements in mental health over time. We are being encouraged to focus on making manageable adjustments to our daily routine. While the impact of small actions on their own may seem little, the cumulative effects of these habits can end up being profound! Here are some suggestions:?

• Connect with someone? Are they okay? ? Are you okay? ? Check in with your support network ? Connect with someone new ? A sense of belonging and community can help reduce feelings of loneliness?
• Go outside?
• Get moving?
• Be mindful?
• Breathe deep?
• Prioritise sleep? Make small steps to improve your bedtime routine. Wind down before bed by minimising your screen time, make your bedroom a ‘tech-free’ zone, create a clean and restful environment, jot down what’s on your mind and set it aside for tomorrow, avoid caffeine after 4 pm?
• Practice mindfulness?

Ways To De-Stress Yourself?

We all have different ways in which we de-stress. For some, it can be walking in nature or listening to music, for others, it is playing sports or enjoying time with friends. Other ways include adopting a positive mindset, deep breathing, meditation or yoga, turning off technology for a time, going to bed early, improving time-management skills or learning to say ‘no’.?

How To Help Your Staff?

As an institution or employer, there are things that you can do to help your employees manage stress better. You can take a?‘corporate stress test’?on the SMS website to get a snapshot of your business and how it copes.??

There are also lots of other resources such as HSE/legal guidelines, audit templates, workshop and training sessions, ideas on staff well-being initiatives such as free yoga sessions and personal well-being ideas as well as many other free resources to help people manage stress better.??

Breaking The Stigma?

Despite the progress made in raising awareness about mental health, stigma and misconceptions still surround stress and related conditions. It's imperative to challenge these stereotypes and foster an environment of understanding and empathy. Encouraging open dialogue, providing education about stress management, and promoting inclusivity and acceptance can help break down barriers and create a supportive culture where individuals feel comfortable seeking help without fear of judgement.?