Guide to deal with stress



Caffeine, Alcohol and Nicotine as much as you can. Caffeine and Nicotine are stimulants and will heighten your stress, Alcohol is a depressant when taken in large quantities


Stress increases cortisol and adrenaline hormones, physical exercise, even just a brisk walk, can help to regulate these


Lack of sleep significantly affects stress. Stress also affects sleep by not allowing our thoughts to settle. Aim to maximise your relaxation before bed. Routine is also your friend, try to wind down and go to bed at a similar time each night.


One problem-solving technique involves writing down a problem that is stressing you and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.


Time Management

Accept that you can not do everything at once and start to prioritise and diarise your tasks.

List all the things that you need to do in order of genuine priority. What tasks do you need to do personally and what can be delegated to others? Which tasks need to be done now, in the next week, next month, or when time allows.


A powerful word which allows you to set boundaries on your time and personal resources.

A common cause of stress is having too much to do and too little time in which to do it.  Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.

The Rocking chair test

Sit back and relax
Think about your current circumstances and problems
Imagine that you are in a rocking chair aged 90 years old
What advice would you give your younger self?
Think, your problems, will they matter long term? Even in a year?


Be kind to yourself. If you are feeling unwell, do not feel that you have to carry on regardless. A short spell of rest will enable the body to recover faster.