Coping with Stress
Quitting smoking can be a stressful experience. You might have used cigarettes in the past to help you cope, so without them, you’ll need to use other methods.
Stress is caused by tension between what we expect of ourselves, and what we can manage. So we can reduce stress by demanding less of ourselves, or learning to cope with the demands. Most people also deal with stress better if they eat properly, get enough rest and exercise, and have people to support them.
Stress and your body
- Work off your tensions - physical activity is a great outlet
- Get enough rest and sleep to recharge your batteries
- Know when you’re tired or ill, and do something about it
- Eat regular meals, rich in fruit, vegetables and whole grains
- Avoid ‘self-medication’ with alcohol, caffeine, or other drugs
Stress and your mind
- Learn to accept what you can’t change
- Be realistic, not perfect
Stress and daily life
- Take one thing at a time
- Manage your time better - develop a system that works for you
- Plan ahead, so work doesn’t get out of hand
- Take time out to ‘play’, whatever that means to you
- Develop an interest or hobby outside work and home commitments
- Try to develop a relaxation routine (see other side of this page)
Stress and other people
- Talk to someone you really trust
- Do something for others - but also learn when to say ‘no’
- Find ways to handle criticism and anger
- Try to resolve any long-term conflicts
Some techniques to try
- Relaxation tapes and exercises
- Count slowly to ten
- Tense and relax various muscles throughout the body
- Gentle stretching exercises
- Stand up and move around
- Take deep breaths of fresh air
- Have a scented bath
- Have a cup or herbal or fruit tea
Getting more help
- Make the move to seek advice or support - there are now helplines or websites for most concerns.
- You can also see your GP for advice.
- Don’t give up if your first attempts aren’t successful: you will still have learnt more about what works and doesn’t work for you, and changes take time.
