Be Kind, Be safe, Be respectful, Be responsible, Be resilient, Be ready

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Dear Parents and carers,

Everyone experiences stress from time to time, and the experiences that trigger it are different for each person. An event that someone else finds stressful might not trouble you at all; on the other hand, you might find certain things difficult when others do not. Do not judge or blame yourself (or other people) for feeling stressed; we all have different personalities and experiences that contribute to who we are. Both positive and negative events can seem stressful, because they force us to change or respond to a challenge.

Signs of stress include:

Feelings - feeling anxious, scared, upset, irritable or moody.

Thoughts - low self-esteem, worry, fear of failure, difficulty concentrating.

Behaviour - crying, acting impulsively, being easily startled, laughing nervously, teeth grinding, increased use of drugs or alcohol.

Physical responses - sweaty hands, perspiration, shaking, racing heart, fast shallow breathing, physical tension, headaches, dry mouth, ‘butterflies’ and stomach problems.

Strategies for dealing with stress:

Monitor your stress – recognise your own signs of stress and identify situations you find difficult, so you can be more pro-active about managing stress during these times.

Set goals and priorities – be realistic, focus on what you want to achieve rather than yourself with others. Accept that there are some circumstances outside your control.

Manage your time – avoid procrastination, plan ahead, make a schedule and follow it. Evaluate how you are spending your time.

Be positive – do not put yourself down, challenge negative thoughts that pop into your mind (I’m no good, I can’t do this) with positive ones, and remind yourself of past success.

Have fun – schedule some ‘time out’ for yourself, pursue your hobbies or interests, and spend time with friends – focussing too intensely on something can lead to burnout.

Look after your body – exercise (e.g. 20-30 minutes of walking or swimming most days), eat healthy food, get regular sleep and avoid frequent or heavy use of drugs or alcohol.

Relax – learn and use breathing techniques, progressive relaxation, visualisations or meditation to consciously relax your mind and body. Practice mindfulness by focusing your awareness on the present moment.

Be mindful and self-aware – focus on how you are feeling, how you act, and the impact that can have on your colleagues and children. Be supportive of others without passing judgement.

Ask for help – if these approaches do not work and you feel overwhelmed or unable to manage your stress, seek advice from counselor or health professional, and explore some self-help strategies.

Sources and Links

The Desk (supported by beyondblue):
www.thedesk.org.au
The Smiling Mind: www.smilingmind.com.au
The Mindfulnet: www.mindfulnet.org
ReachOut: au.reachout.com/Wellbeing/Mental-Fitness

Keep smiling

Cathy

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