Stress in the workplace is a challenge faced by many professionals today, often impacting both mental health and job performance. While it’s common to experience stress at work, the key to managing it lies in understanding its sources and applying effective coping strategies. In this guide, we’ll explore expert approaches to managing workplace stress, focusing on practical techniques that can help alleviate anxiety, enhance focus, and promote mental well-being in your professional life.

Why Is Managing Workplace Stress Important?

Workplace stress is more than a momentary discomfort; it can have profound effects on both your mental and physical health. Prolonged stress can lead to burnout, anxiety, depression, and physical symptoms such as tension headaches, digestive problems, and a weakened immune system. Over time, chronic stress may contribute to serious health conditions like hypertension and heart disease.

From a psychological perspective, stress impairs your ability to concentrate, make decisions, and communicate effectively, all of which are vital to your work performance. For organisations, employees who are frequently stressed may experience lower productivity, decreased engagement, and more frequent absences due to stress-related health issues.

By developing the right tools for stress management, you can improve your mental health, enhance your resilience, and create a more positive working environment. In this way, managing stress is an essential part of maintaining overall well-being, both professionally and personally.

What Causes Stress in the Workplace?

Understanding the specific causes of workplace stress is a crucial first step in managing it effectively. Some of the most common sources of stress at work include overwhelming workloads, unrealistic deadlines, and the constant pressure to meet targets or perform at a high level. These challenges often leave individuals feeling as though they’re constantly playing catch-up, which can quickly lead to exhaustion and frustration.

Interpersonal conflicts or difficulties in communication with colleagues or supervisors also contribute significantly to stress levels. Whether it’s a lack of clear direction or strained relationships within a team, poor communication can create confusion, anxiety, and feelings of isolation. In some cases, the organisational culture itself, if it doesn’t prioritise employee well-being, can amplify stress, leaving individuals unsupported in their efforts to manage their workload and mental health.

Recognising these sources of stress is important because it allows you to address them head-on, either through personal coping strategies or by seeking support from your workplace or a mental health professional.

Identifying Personal Stress Triggers

In order to manage stress effectively, it’s important to take the time to understand your own personal stress triggers. Workplace stress is experienced differently by everyone. For some, it may be triggered by tight deadlines or the pressure to perform, while others may find interpersonal tensions or a lack of control over their workload more challenging.

One helpful way to identify your stress triggers is to reflect on moments throughout your workday when you feel particularly anxious or overwhelmed. What situations or tasks tend to raise your stress levels? Keeping a journal can be a useful exercise, as it allows you to track patterns over time, providing valuable insights into how you react to different stressors.

Once you understand what triggers your stress, you can begin to develop targeted strategies to reduce its impact, whether that involves learning how to manage your time more effectively, improving communication with colleagues, or practising relaxation techniques that help you stay grounded in high-pressure situations.

Time Management Techniques for Reducing Stress

Time management plays a pivotal role in managing workplace stress. When we feel overwhelmed by the volume of tasks we face, it’s easy to become anxious and lose focus. However, with the right time management strategies in place, you can regain control over your workload and reduce stress levels.

A good starting point is to break down larger projects into smaller, more manageable tasks. This approach not only makes the work feel less daunting but also helps you stay organised, giving you a clearer sense of progress. Prioritising your tasks is another important strategy—by focusing on what’s most important or time-sensitive, you can ensure that your energy is directed where it’s needed most.

Allocating specific times during the day to focus on particular tasks, known as time-blocking, can further improve your productivity. This reduces the temptation to multitask, which often leads to increased stress, and helps you stay focused on one thing at a time. By practising these techniques, you can cultivate a more structured and balanced workday, which in turn can alleviate the anxiety caused by an overwhelming to-do list.

Improving Communication Skills for Stress Management

Effective communication is fundamental to reducing stress in the workplace. Poor communication often leads to misunderstandings, unnecessary frustration, and heightened tension, all of which contribute to stress. By developing clearer, more open lines of communication, you can mitigate many of the common issues that arise in a busy work environment.

Start by ensuring that your own communication is clear and direct. When delegating tasks or giving feedback, try to be as specific as possible to avoid confusion. Similarly, don’t hesitate to ask for clarification if you’re uncertain about something—seeking clarity early on can prevent stress later.

Listening is just as important as speaking when it comes to managing workplace stress. Actively listening to colleagues not only improves collaboration but also helps to build stronger working relationships, which can reduce conflict and promote a more supportive team environment. By fostering a culture of open, respectful communication, you can significantly lower stress levels and create a more harmonious workplace.

Creating a Supportive Work Environment

The environment in which you work has a profound impact on how you manage stress. A supportive work environment, where employees feel valued, respected, and encouraged, can make all the difference in reducing the daily pressures of work.

One way to create this kind of environment is by fostering a culture of support and collaboration. This means encouraging open dialogue about workloads, challenges, and mental health. When employees feel comfortable discussing their struggles, they are more likely to seek help and find solutions before stress becomes overwhelming.

Additionally, managers and colleagues alike can contribute to a positive environment by recognising the contributions of others and offering praise where it’s due. Feeling appreciated and recognised for your work can reduce stress significantly, as it fosters a sense of belonging and purpose within the team.

Incorporating Breaks and Relaxation Techniques

Taking regular breaks throughout the workday is an essential part of stress management, yet it’s often overlooked in busy professional environments. Continuous work without proper rest can lead to fatigue, reduced concentration, and increased stress levels. To prevent this, it’s important to integrate short, intentional breaks into your routine.

Even a five-minute break to step away from your desk, stretch, or practice deep breathing can have a significant impact on your stress levels. These moments allow your mind to reset, helping you return to your tasks with renewed focus and clarity.

Relaxation techniques such as mindfulness, meditation, or breathing exercises are also highly effective in managing stress. Mindfulness practices, in particular, encourage you to stay present and calm, reducing the mental clutter that often accompanies stressful situations. By incorporating these practices into your daily routine, you can enhance your ability to handle stress and improve your overall well-being.

Incorporating Breaks and Relaxation Techniques

Taking regular breaks throughout the workday is an essential part of stress management, yet it’s often overlooked in busy professional environments. Continuous work without proper rest can lead to fatigue, reduced concentration, and increased stress levels. To prevent this, it’s important to integrate short, intentional breaks into your routine.

How Does Work-Life Balance Affect Stress Levels?

Maintaining a healthy work-life balance is crucial for long-term stress management. When the demands of work encroach on personal time, it can lead to chronic stress, burnout, and a diminished quality of life. Striking the right balance between professional and personal responsibilities is key to reducing stress and protecting your mental health.

To improve work-life balance, it’s important to establish clear boundaries. This might mean setting specific work hours and committing to not answering work emails or taking calls during your personal time. Additionally, scheduling time for activities that bring you joy—whether that’s spending time with loved ones, engaging in hobbies, or simply relaxing—ensures that your personal life remains a priority alongside your career.

Achieving work-life balance may require ongoing adjustments, but the benefits are immense. By giving yourself permission to switch off from work, you allow space for rest, recovery, and ultimately, a more fulfilling and sustainable professional life.

Developing Resilience to Workplace Stress

Resilience is the capacity to recover from difficulties and adapt to stressful situations. In the context of workplace stress, resilience allows you to maintain a sense of calm and control, even when facing challenges. Developing resilience is an ongoing process that can significantly improve your ability to manage stress effectively.

One way to build resilience is by practising self-care. This means prioritising activities that support your physical and emotional well-being, such as regular exercise, sufficient sleep, and a nutritious diet. These foundational aspects of health play a key role in your ability to handle stress.

Another important element of resilience is cultivating a positive mindset. This involves reframing stressful situations as opportunities for growth rather than insurmountable challenges. By shifting your perspective, you can reduce the emotional impact of stress and develop a more balanced approach to difficult tasks.

When Should You Seek Professional Help for Workplace Stress?

While many stress management techniques can be highly effective, there are times when professional support may be necessary. If you find that workplace stress is impacting your mental health, relationships, or physical well-being, it’s important to seek help. Prolonged stress can contribute to anxiety, depression, and other mental health issues, and addressing these early on can prevent further deterioration.

Mental health professionals, such as counsellors and therapists, can provide tailored support to help you manage stress more effectively. Whether through cognitive-behavioural therapy (CBT), stress management coaching, or mindfulness training, professional guidance can offer valuable tools to cope with stress in a healthy, sustainable way.

Seeking help is a proactive step toward taking control of your well-being. It’s an important reminder that managing stress is not something you have to do alone.

Encouraging Stress Management Practices in the Workplace

Workplace culture plays a significant role in how stress is managed within an organisation. Employers who prioritise employee well-being and encourage open discussions about mental health can create an environment where stress management is integrated into daily routines.

Providing resources such as mental health workshops, access to wellness programmes, or Employee Assistance Programmes (EAPs) can empower employees to take charge of their stress management. Additionally, encouraging regular breaks, offering flexible working arrangements, and promoting a healthy work-life balance are all key strategies in reducing workplace stress.

By fostering a culture that supports mental health, organisations can create a more productive, positive, and engaged workforce, where employees feel equipped to manage their stress and thrive.

Success Stories: Managing Stress Effectively

Take Mark, who used to feel overwhelmed by constant deadlines and pressure at work. After implementing time management strategies and practising mindfulness, he noticed a significant reduction in his anxiety and an improvement in his overall performance. Similarly, Emily, who struggled with interpersonal conflicts at her workplace, found that developing better communication skills helped her resolve tensions and feel more at ease in her role.

These success stories highlight how manageable workplace stress can become with the right techniques and mindset. Each small step toward better stress management can lead to significant improvements in your work life and mental health.

Mastering Workplace Stress Management

Stress in the workplace is a reality for many professionals, but it doesn’t have to define your experience. By understanding your personal triggers, developing effective time management and communication skills, and prioritising your mental health, you can take control of your stress levels and create a more balanced and fulfilling professional life. Managing workplace stress is not just about reducing anxiety in the moment—it’s about fostering long-term well-being, resilience, and growth.

Ready to Take Control of Your Workplace Stress?

Managing stress effectively starts with making the right choices for your mental health. If you’re feeling overwhelmed and unsure of where to begin, our team at The Therapy Clinic Brighton is here to help. We offer professional, compassionate support tailored to your individual needs. Take the first step towards a healthier, more balanced work life today—contact us to learn more about our services and how we can assist you in managing stress.

Exams can be daunting, and the stress that builds up around them is a familiar challenge for students. From managing revision schedules to handling the pressure of high expectations, exam stress can take a toll on mental and physical well-being. But with the right strategies, you can manage exam stress and transform it into a positive force that motivates and sharpens your focus. Here, we’ll explore exam stress management techniques, from practical tips on staying organised to relaxation methods that help you feel calm and in control. With these strategies, you’ll be ready to face exams with confidence and balance.

How to Cope with Exam Stress

Coping with exam stress is about finding healthy ways to handle the pressure that exams bring. First, it’s important to understand why exams are stressful. High expectations, tight revision schedules, and fear of poor performance are common causes of exam stress. Accepting that it’s normal to feel anxious before exams can be reassuring. Once you acknowledge the challenge, you can focus on using practical exam stress techniques to minimise anxiety and keep your mind clear. This might involve breathing exercises, setting achievable study goals, or simply finding time to rest.

Navigating Exam Time with Ease

Exam season requires careful planning. Being organised is a top technique for managing exam stress and can help you avoid the dreaded last-minute panic. Begin by creating a revision timetable that breaks down subjects and topics into manageable segments. This can help you cover all necessary material without overwhelming yourself. Remember, one of the best ways to manage exam stress is to give yourself the time and space to absorb information at a comfortable pace. When you feel prepared and in control of your study plan, you’ll naturally experience reduced stress before exams.

Post-Exam Tips to Decompress and Reflect

Once exams are over, it’s essential to decompress and process the experience. After the build-up of exam stress, a period of relaxation and self-reflection can prevent post-exam stress from taking hold. Take time to celebrate your hard work and give yourself permission to unwind. It’s also helpful to reflect on the challenges and successes of your exam period. This reflection can help you improve your approach for future exams, making exam time less stressful. By acknowledging both your efforts and areas for improvement, you’ll feel more empowered to tackle future academic challenges.

Sleep Well: How a Routine Can Soothe Exam Stress

A regular sleep routine is essential during exam periods, as it plays a key role in cognitive function and stress reduction. Sleep helps consolidate memory, making it easier to retain what you’ve studied. To manage exam stress effectively, aim for consistent, quality sleep each night. Try winding down before bed with calming activities like reading or listening to soft music, which can soothe exam-related anxiety. Avoid cramming late into the night, as a well-rested mind is far more effective than an exhausted one.

Smart Eating Habits to Boost Exam Performance

What you eat has a direct impact on your ability to focus and manage stress. During exams, opt for balanced meals that fuel your body and brain. Foods rich in omega-3 fatty acids, like salmon and walnuts, are excellent for brain health, while complex carbohydrates found in whole grains release energy slowly, keeping you alert without the sudden spikes and crashes that sugary foods can cause. Staying hydrated is also essential, as even mild dehydration can affect concentration. By keeping your diet balanced, you support both your physical and mental resilience through exam season.

The Power of Exercise: Relieve Stress and Recharge

Exercise is one of the most effective exam stress relief techniques. Physical activity helps to release tension, improves mood, and boosts energy levels, making it a powerful tool to reduce anxiety around exams. Even a short walk or light workout can improve focus and reduce stress. Regular exercise can be integrated into your daily routine, with activities such as yoga or a brief jog serving as both a physical and mental recharge. Exercise during exams not only improves your overall well-being but also enhances your ability to cope with academic pressure.

Stay Calm: Relaxation Techniques for Exam Days

Exam day can bring a unique set of anxieties, but relaxation techniques can help keep you centred. Deep breathing exercises, progressive muscle relaxation, and visualisation are all helpful methods for dealing with stress on exam day. Before entering the exam room, try to take a few slow, deep breaths to calm your nerves. Visualising a successful outcome can also help reduce feelings of doubt or fear. These techniques to reduce exam stress allow you to focus on the task at hand, empowering you to perform to the best of your ability.

Need Support? How Talking Eases Exam Stress

Talking about your worries can be incredibly helpful for managing exam stress. Whether it’s with a friend, family member, or counsellor, sharing your concerns can provide relief and offer new perspectives. For those experiencing heightened anxiety, professional exam stress counselling can provide targeted support and practical tools for coping. Sometimes, simply voicing your feelings and getting reassurance from others can lessen the weight of stress, making it easier to face exams with a positive mindset.

Set Achievable Goals to Stay on Track

Setting realistic, achievable goals is key to maintaining motivation without becoming overwhelmed. Focus on small, daily goals that add up to larger accomplishments over time. For instance, instead of aiming to “revise everything,” set a goal to study specific topics each day. This way, you make steady progress without the pressure of trying to tackle everything at once. Achieving these smaller goals provides a sense of accomplishment and can significantly reduce exam stress, as it helps you feel prepared and in control.

Create a Plan for Exam Success

Preparation is essential for exam success, and a structured plan can alleviate much of the stress associated with exams. Start by mapping out your study topics and prioritising the most challenging ones. Breaking down complex subjects into smaller segments can make studying more manageable and enjoyable. By maintaining a clear plan, you reduce the chances of panic and feel more equipped to tackle the exam. An effective plan is a top strategy in exam stress management, helping you remain organised and confident.

Prioritise Physical Health to Enhance Focus

Your body and mind are interconnected, so it’s crucial to care for your physical health during exam time. A well-balanced lifestyle that includes regular exercise, a nutritious diet, and plenty of rest can help you stay sharp and focused. Physical health plays a significant role in managing stress at exam time, as it strengthens your resilience to pressure. Prioritising your physical well-being is a simple yet effective way to maintain a strong, stress-resistant foundation throughout exam season.

Focus on Self-Care to Maintain Balance

Taking time out for self-care can help you stay grounded during high-stress periods. Activities such as meditation, journaling, and reading for pleasure can serve as soothing breaks that prevent burnout. During exams, self-care routines are especially important for maintaining mental balance. By setting aside time to unwind, you help sustain your motivation and concentration, ensuring that you don’t become overwhelmed. Self-care isn’t an indulgence; it’s a valuable component of a balanced, effective exam stress management approach.

Your Path to Exam Success Starts with Calm

While exams can be stressful, they don’t have to consume your peace of mind. By adopting these tips and techniques, you can manage exam stress effectively and build resilience that will serve you well beyond exam season. Remember, finding calm amidst the pressure is not only possible but also within your control. Take small, consistent steps to reduce stress, and allow yourself to approach exams with confidence and clarity.

Ready to Conquer Exam Stress with Confidence?

Are you prepared to take control of your exam stress and achieve your best performance? Start applying these techniques today, and explore even more personalised support options. At Therapy Clinic Brighton, we’re here to help you navigate academic challenges with tailored exam stress management support and expert guidance.

Contact Us Today to begin your journey towards a balanced, stress-free approach to exams.

Knowing the right things to do and say while a friend or loved one experiences a panic attack can truly make a lot of difference to the situation. Panic attacks are very overwhelming and can be traumatic experiences. Anyone can find themselves on the receiving end and they are exceptionally common under high stress situations. Experiencing a panic attack for the first time can be very terrifying and distressing so having someone around who understands what is happening can help to bring them to a level of calm. For those who regularly experience panic attacks, it can be a huge comfort to them to know that you can help them when their anxiety flares up and they need a reassuring presence.

What is a panic attack?

A panic attack is when someone responds to a situation as if they are in real danger. It triggers physical symptoms that come about very suddenly, all caused by a sudden rush of adrenaline that is meant to prepare for a dangerous situation. However, during a panic attack, when there is no apparent danger or cause, the feelings of fear and panic are out of proportion and can start to escalate if the person can’t calm down or rationalise their thoughts with the situation. What makes panic attacks so overwhelming is when the symptoms start to fuel the episode as they can be very scary. Some people compare having a panic attack to having a heart attack because of how powerful the physical symptoms can be – and how frightening.

What are the signs of a panic attack?

Learning to recognise the signs of a panic attack will put you in a better position to help. If you can spot the early signs that a panic attack is building up, you can help de-escalate the situation before the more physical and frightening symptoms start to manifest. If you’re able to calm the person down and encourage them to focus on their breathing, the panic attack will be over much more quickly.

Someone having a panic attack may experience one or more of the following:

• A racing heartbeat
• Tightness in the chest and shortening of breath
• Dizziness
• Sweating
• Heat flashes or feeling very cold
• Nausea
• Numbness in the hands and sometimes face
• Pain in the chest
• Heart palpitations
• Shaking and trembling

Many people experience different symptoms – some can be more severe than others. If you have experienced a panic attack yourself, your physical symptoms can be different to someone else’s.

What to do if someone is having a panic attack

The first thing you should do is make sure that you are both in a safe environment. Make sure that people aren’t crowding around and overwhelming the person experiencing the panic attack.

Stay calm

Your own behaviour will set the situation. Keep calm and controlled. It can help them to see you breathing deeply and they can mirror your breathing to help bring their own under control. Assure them that everything is okay.

Be present

Stay with them the entire time. If they do need space at any point, keep your distance but don’t leave. Make sure they know that you are there if they need you.

Show understanding and empathy

Validate their feelings and listen to them. If you show understanding and relate to their reaction, it’ll help them to rationalise their feelings and bring them under control.

Ask what they need

If they experience panic attacks often, they are more likely to know what will help them to ride it out. Ask how you can best help them. Do they need water? Do they need to go outside and get some fresh air? Keep talking to them and prompt actions rather than just give them assurances. If you can change the situation, it makes things more positive and realistic that they can get through the panic attack.

Encourage coping techniques

Talking them through breathing techniques will help bring the situation under control. Help them to breathe slowly and count for them if they are struggling to manage their breathing on their own. Sometimes, panic attacks can become very overwhelming and it’s hard to think straight. Helping them with counting their breaths gives them something to focus on and is the essential tool for managing anxiety and panic disorders. To start with, have them breathe out slowly for five seconds, then in again for five. Keep up the regulated breathing for at least five minutes.

What to avoid if someone is having a panic attack?

Sometimes while we have the best intentions, we can make things worse if we say the wrong things. It’s important that you understand what to avoid when someone is having a panic attack. While you may think that you’re helping, it could have the opposite effect.

Don’t tell them to ‘calm down’

Telling someone to ‘calm down’ when they become stressed is often the worst thing you can say because if only it was that simple. Avoid telling them to ‘stay calm’ or ‘don’t worry about it’. It is better to focus on how you can help them to calm themselves down.

Don’t try to solve the issue

Whatever the cause of the panic is, that’s not the pressing problem. Helping them through the panic attack is the priority then you can help them address what caused things to escalate in the first place. Reminding them of the trigger is only going to make them more stressed and more panicked.

Don’t make judgements or assumptions

If you don’t know what set off the panic attack, don’t make assumptions about the trigger. Judging their feelings and reactions will only make them feel much worse. You could end up making them feel less secure while they are vulnerable with you. Be matter-of-fact and compassionate.

Don’t overwhelm and ask questions that don’t help

When we have a panic attack, it’s almost like a mental bombardment. Don’t add to the stresses that are causing the panic attack to arise. Try to help them slow down the situation. Any questions you ask need to be for their benefit, not yours.

When to get help and who to contact
Panic attacks usually last around 15 – 20 minutes at their worst. If they aren’t calming down or you are worried about their heart rate, don’t hesitate to call out for help. Panic attacks have symptoms that are alarmingly similar to a heart attack. Call 111 for advice from the NHS if you need assistance.

Learning to control your thoughts and reframe the negativity into a more positive outlook can improve your mental health. Negative thoughts are often automatic and we can’t do much to stop them from forming. What we can do is challenge them and stop them from persisting in our minds, occupying our thoughts while we try to go about our daily lives. Negative thoughts can cycle and begin to control the way we see everything around us. If left unchallenged, negative thoughts can become a real problem as they trigger physical responses, leading to conditions like anxiety and depression. To help regain control back from these negative thoughts, therapy helps to identify the thoughts and their patterns while giving help on how to challenge them.

Identifying unhelpful and negative thoughts

During a stressful situation, negative thoughts make matters a lot more difficult. A lot of the time, we can work through them and dismiss them as thoughts getting in the way of you dealing with the situation with a clear head. Part of therapy involves recognising when your feelings and reactions towards a situation stem from negative thoughts and learning to catch a negative thought before it spirals. It takes some practice and first, you need to know how negative thoughts are categorised so you recognise them.

1. Catastrophizing
   This is when we try to prepare ourselves for the worst by assuming the worst case scenario is going to happen. For example, if you make a mistake at work, you may try to prepare yourself for the worst and think you’re going to get fired. While it’s a natural response for us to try and prepare, it’s not a helpful outlook when there’s no real evidence to support your thought.
2. Black-and-white thinking
   Also known as ‘all-or-nothing’ thinking. This is where things are either absolutely marvellous or utterly terrible. If you make a mistake, you feel like a failure. There’s no middle ground which makes you set unrealistic expectations of yourself – and unfair self-judgments.
3. Overgeneralization
   This pattern is where something bad happens and we then assume that it will keep happening. For example, if you fail a job interview, you believe that you’re not going to get a job. It’s unlikely that’ll be the case, but when negative events happen, we feel the need to prepare ourselves for rejection before it happens.
4. Personalisation
   This is where you feel like everything is aimed at you and that you’re the source of the problem. An example would be if a friend or loved one is angry towards you or says something cutting, you immediately assume that you’re to blame. Instead, the case could be that something else got them in a bad mood and it’s not about you at all.

How to challenge negative thoughts

Thought challenging is a technique most often taught during Cognitive Behavioural Therapy (CBT) as it’s an essential tool for people who have conditions where negative thoughts cause problems – such as anxiety and depression. However, finding ways to challenge negative thoughts is a part of most therapeutic approaches and there are some techniques that you can also practise yourself outside of therapy. Whilst it may not address the underlying reasons or be a substitute for talking with a therapist, training yourself in learning to catch negative thoughts, challenge them and then change them can potentially help towards feeling more positive.

Notice your thought

When negative thoughts appear, pay attention to them and categorise them. You can write it down to make it easier to identify them.

Analyse and question your thought

Once you’ve written down the thought, start to interrogate it. Ask yourself questions such as ‘do I have any evidence to support this?’ or ‘is this really true?’. Question whether or not there are any other outcomes than the one that you’ve thought for yourself. Also consider how likely your thoughts are. If you’re catastrophizing, for example, be realistic about your thoughts.

Adopt a different perspective

Put yourself in the shoes of a friend. If they had that thought, what would you say to them? Would you believe that their thought was realistic? Similarly, imagine what your friend would say to you if you told them that you feel a certain way. Would they agree with you? Are you right to feel the way that you do?

Reframing negative thoughts allows you to still deal with the situation and not dismiss it. Try to think of a way to resolve the negativity in a positive light. If you’re under a lot of stress at work and you feel like you’re not going to meet a deadline, instead of thinking that you’ve failed before you’ve started, break down the job into smaller steps. Remind yourself that you’ve worked to tight deadlines before and succeeded. Give yourself some credit and remind yourself of past achievements rather than dwell on past failures.

Record your thoughts in a diary

Keep track of your thoughts and how you challenge them. There are worksheets available with questions that you can use to break down your negative thoughts. A thought diary is a helpful resource to have on you because you will start to find that your negative thoughts form a pattern. Once you find that you managed to successfully challenge a previous thought, the process of catching your thoughts and changing them into a positive will go faster. With more and more practice, you’ll be able to train your brain into processing negative thoughts in a healthy and positive way.

Understanding the root of your thoughts

Where does therapy come in? While you can challenge negative thoughts yourself with CBT skills, having therapy will help you to further understand your negative thoughts. They don’t come from nowhere and more often than not, there is something unresolved that you need to address so you can have a much more positive opinion of yourself. Sometimes, challenging thoughts isn’t as easy to some people, especially if they are in a low place. Therapists can help you to work through your thought diary in instances where you struggled to challenge your thoughts. Keeping track of your feelings and thoughts will help you to better understand your mental health.

If you feel like you’re constantly spiralling down a hole of negativity and struggle to compartmentalise your thoughts, speaking to a therapist may help. If you would like to book an initial consultation you can do this online using our booking system or contact us using our form. We’ll do our best to help.

Many of us will encounter some form of Depression during our lives, whether we go through it ourselves or it impacts someone close to us. We will all experience low moods as it’s a normal part of life, but when these negative feelings begin to impact our daily lives and exhibit as physical symptoms, it can be a sign of depression. Depression is a common mental health problem but It’s important to recognise that it can become a serious condition which, if left untreated, can interfere with our work, sleep, appetite and energy levels.

What is Depression?

Depression is a mental condition which revolves around negative feelings which impact what you think, how you feel about yourself and others, and how you act. It’s commonly understood as a perpetual feeling of sadness and loss of interest in the things that you enjoyed about life. However depression is a lot more than feeling down and listless. You can start to feel physical effects that interrupt your daily life such as insomnia, loss of appetite, difficulties with concentrating and low energy and loss of motivation.

Statistics suggest that around 1 in 6 people have experienced depression at some point in their lives. While a common condition, not everyone is fully aware of the symptoms. Because of this, many people go undiagnosed, missing out on the treatment that they need to feel better. If ignored depression can develop into a more severe condition and at that point, it can be paralysing. If you and someone close to you is going through depression, reaching out for help is a crucial step towards getting control back of your life.

What are the common symptoms of depression?

Depression affects the mood and the body in different ways but most people experience the same common symptoms. If you are experiencing some of the following signs and have been for the past two weeks, there is a strong likelihood that you have depression.

• Continuous feelings of sadness
• Feeling hopeless and pessimistic
• Irritability
• Feeling guilt-ridden
• Loss of motivation
• Difficulty with decision making
• Decreased energy levels
• Difficulty with sleeping or sleeping too much
• Changes in appetite – either a loss of appetite or overeating
• Low sex drive and loss of libido
• Unexplained aches and pains
• Digestive issues such as constipation and diarrhoea
• Thoughts of death or suicide (ideation)

There are people with depression who live with the symptoms and can still manage to get through their daily lives still functioning. However, just because you can get up in the morning and go to work doesn’t mean that you should be leaving your depression untreated. Maybe you feel as if nothing will ever help or that you can’t get better? Part of depression includes feeling hopeless. The fact of the matter is that you can get help.

Depression & Anxiety

While different conditions, depression and anxiety can arise together as they both involve negative thoughts. Many of the changes to the mood are the same so sometimes the conditions can be mistaken for each other. Both can leave you feeling irrational irritability and hopelessness. Depression and anxiety can affect your sleep and your diet, leaving you with physical symptoms as well as emotional ones. The key difference is that depression leaves you with low energy and a lack of motivation. With anxiety, you’ll feel tense and jittery, often feeling on edge and fearful.

The risks of severe depression

Leaving depression untreated can cause a downward spiral as the feelings of hopelessness are left to continue. In more extreme cases there is a risk of encountering thoughts of death and suicide In these cases people can reach a point where they are unable to reach out for help themselves. They may feel trapped and without a way out and as a consequence start to have feelings of having no reason to live or thoughts of suicide.

How is depression treated?

Depression is often treated through medication and talking therapies. The action that we recommend is to first talk to a professional – whether that is your GP, a psychotherapist or a counsellor. Treatment depends on the severity of the depression. More severe conditions often benefit from a combination of antidepressant medication and therapy to address the symptoms and then treat the cause.

It’s important to know that you don’t need to wait for a diagnosis to get help. Your mental health is important with or without labels to identify what you’re feeling and thinking. Seeking out a therapist early on can offset the depression before it starts to interfere with your daily life. Learning important techniques to challenge the negative thoughts before they spiral will prevent them from taking over.

Getting help with depression

Taking the first step is the hardest and the most monumental towards recovery. It all starts with talking. Whether you reach out first to a friend or family member, acknowledging your mental health and understanding that there is something wrong gets you closer towards relief.

Based in Brighton? If you believe you have depression or need to talk to a therapist, you can arrange for an initial consultation Email us on info@therapyclinicbrighton.com to find out the next steps or book an initial appointment online here.

We have all been stressed. It’s impossible to not be during this day and age when we have so many things on our minds. Whether it’s work related or a problem at home, it’s difficult to escape when we’re in the moment. Not all stress is a bad thing. It’s a natural reaction to prepare us and gear us up so we’re in the best shape to tackle a problem. In small doses, stress is normal. Some people thrive under stressful conditions, perfectly able to function under pressure and then can unwind afterwards. However, there’s also the other side of stress. What if we can’t unwind? What if it doesn’t stop and we’re stuck in a stressful situation without any sign of relief? What if we’re coming home from work and we’re still stressed? That is when it becomes a problem and it interferes with your everyday life. Everyone deserves time off from stress.

What is stress?

Stress is a reaction to a problematic situation. In order for you to be in the best physical shape to cope in a potentially harmful situation, your heart rate increases, your muscles tense and your breathing quickens. This is all down to a chemical reaction in your body for when adrenaline enters your bloodstream in response to the stimulus that triggered your stress. Adrenaline causes a ‘fight-or-flight’ response, preparing you for danger. The issue with stress is that the reaction is often disproportionate to the problem. You’ll trigger the same physical reaction in your body that’s hard-wired in us all to get us out of threatening situations. So when you’re running late for a meeting or have an up-coming exam that you don’t feel prepared for, your body’s chemical reaction is the same as if you’re in danger.

What are the different types of stress?

There are two main branches of stress – acute and chronic. Acute stress is the form it takes when you need to have a burst of energy to deal with a current issue. It lasts only for a few hours, but it can become very overwhelming. Chronic stress stays with us if we’re living in a situation that is constantly firing off the triggers that make us feel threatened and under pressure. Both types of stress can affect our mental, emotional and physical wellbeing.

What are the symptoms of stress?

The moment stress starts to impact our health. It’s a signal that it’s time to look for ways to reduce stress levels so you can manage them. Stress tends to form a cycle where the symptoms themselves end up becoming a cause for stress in itself.

Emotional signs of stress

• Agitation and short temper
• Feeling overwhelmed as if you aren’t in control of the situation
• Constant anxiety
• Low mood and sadness
• Fear of failure

Physical signs of stress

• Headaches and migraines
• Muscle tension and aches
• Upset stomach including constipation, sickness and diarrhoea
• Racing heart and palpitations
• Frequent colds down to a reduced immune response
• Dry mouth and thirst
• Clenching jaw and grinding teeth (bruxism)

Psychological signs of stress

• Lack of concentration
• Restlessness
• Memory issues
• Difficulty with decision-making
• Difficulty with sleeping (insomnia)

When is stress a problem?

The moment stress doesn’t go away naturally, it’s a problem. Your body can handle small bouts of stress, but not long-term. If not managed, stress can contribute to health problems. including mental health conditions such as depression and anxiety. Stress also has an impact on blood pressure and heart disease.

Identifying when stress is a problem is the easy part. The challenge is how to manage it and cope under situations which we find ourselves in. Everyday life doesn’t always give us the chance to make do on the fight-or-flight response. In these situations, stress can exhibit itself as anxiety, potentially even causing panic attacks. If we are able to tackle stress before it takes over, we’ll be able to reduce the symptoms and impacts on our mental and physical health. However, sometimes the cause for stress isn’t straight-forward and there can be many different triggers layered together. We might not be able to take ourselves out of the situation causing the stress, but we can better understand it and acknowledge what about the situation makes you feel a certain way. Once we know the root of the problem, we can start to address the cause and manage stress in a healthier way.

How to manage stress

Many different situations will cause us to feel stressed. Everyone feels stress for different reasons and you’ll not always feel the same level of stress towards the same situation as someone else might. The important thing is to recognise when our level of stress is causing a problem in our daily life Rather than worry about whether the stress we feel is justified.

Breathing techniques

Slowing down your breathing during a stressful time will lower your heart rate and reduce the physical symptoms of stress. If your heart is racing and the stress is building, take a moment to catch your breath. You should breathe from your diaphragm to ensure you make use of your full lung capacity so feel it go all the way down to your stomach when you breathe in. Take slow, measured breaths, counting 1 to 5, breathing in through your nose and out through your mouth. If you keep this up for five minutes, you’ll start to feel much calmer.

Set achievable goals

One of the main causes for stress is being confronted by a huge task that makes us feel completely overwhelmed. It can leave us feeling like it’s impossible to get done, that there’s no point in trying or that we have to work ourselves to the bone to get a deadline met. Rather than thinking of it as one huge undertaking, we can split it into smaller steps. Looking at a problem as a series of small tasks helps us to realistically set goals rather than stress out about an impossible one.

Be kind to yourself

Learning to care for yourself will help you to feel better about a situation. If you feel stressed give yourself breaks during the day. We don’t have to be busy every second of the day in order to get things done. Time out from the stress is necessary to look after your own health and wellbeing. If you blame or question yourself for the level of stress you feel it will almost certainly make it worse

Exercise regularly

Letting off some steam gives you that necessary catharsis. Exercise doesn’t just look after your physical health, but tops you up with endorphins that will improve your mood and outlook on things as a whole. You’ll also be able to take yourself out of the stressful situation for a moment and burn off the pent up energy that’s causing all the stress in the first place.

Talk to someone

You don’t have to struggle alone with stress even if that’s how it feels sometimes. If a situation is overwhelming you, then it can help to share the burden with someone. If you are struggling to manage stress You might want to consider seeking professional help Therapy can help you get through a stressful time in your life that you don’t feel able to manage yourself. Whether you’re going through a problem at work, relationship issues, money problems or legal matters, therapy can help you through the challenges you’re facing.

Speak with a therapist

If stress is becoming a problem and you’re based in Brighton, you can arrange for an appointment with one of our certified psychotherapists or counsellors. To get started on managing your stress, you can book for an initial consultation here, email us on info@therapyclinicbrighton.com or call on 01273 068175.

Communication is key to any long-lasting, strong relationship. Yet it doesn’t always come naturally and it’s no one’s fault. Sometimes there can be issues getting in the way of communicating properly, either through a lack of confidence or belief that you’ll be heard. A past incident where poor communication led to a misunderstanding might result in giving up on trying, not believing that you can talk without dissolving into an argument. It can be disheartening when communication starts to break down which leads to a rift in the relationship. Arguments fail to get properly resolved when neither party is listening or being properly heard. It can feel like an ongoing struggle and frustrations can boil over to a breaking point. Couples therapy can help stop a relationship from reaching that crisis point through helping with better communication.

However, a relationship doesn’t have to be struggling to benefit from relationship counselling. Better communication skills can lead to a more rewarding relationship where both individuals form a better understanding of one enough, strengthening your bond. Happy, loving relationships blossom through respectful communication where both parties speak and listen.

Deal with communication challenges in a safe environment

Therapy gives you a chance to be open about your communication problems in a safe place where you can bring up sensitive topics without worrying about judgement. Sometimes, for us to communicate our feelings, we first need to understand them. Having a therapist to act as an impartial mediator and a sounding board helps you to analyse your own feelings. Once you find yourself in a safe place, you can start to pick up better tools for getting your feelings and thoughts heard within your relationship.

Teach you to be a better listener

Communication is a two-way street. During couples therapy, active listening exercises give you the chance to support your partner as a good listener. Many communication problems come about because couples aren’t giving each other the chance to speak. They interrupt each other as their need to be heard overrules the need to listen. Allowing your partner to speak and understand their point of view gives you the chance to think of your response while knowing their opinions and feelings first. You aren’t at risk of making your partner feel like you misunderstand or aren’t listening.

Be confident with expressing yourself

Self-confidence can cause problems with communication. If you don’t feel validated, you’ll be less likely to bring up how you feel to your partner. Maybe you are worried about how they will react? Or maybe you feel like it’s not a problem? Learning to understand that your feelings are just as valid as your partner’s will help you to open up and be vulnerable around them. This builds on trust as your partner has the chance to support you and listen to your worries.

Building on your communication skills in a therapy session reaffirms that it’s okay to talk about personal and challenging topics with your partner. As they then learn to listen and see your perspective, they will understand you better and be in a good place to help you when you need them the most.

Reading non-verbal cues

Communication doesn’t always use words. In couples therapy, you will also become more familiar with body language and cues that you may sometimes miss or misinterpret. You can also discuss how you interpret your partner’s body language and get their perspective on why they act that way. This builds on how well you understand each other and gives you both confidence to start a dialogue when you notice something off about the other’s behaviour.

Helps enforce positive language

Using positive framing in any conversation, with your partner or not, helps form a good discussion and avoids conflicts – even if you aren’t in agreement. If you take a moment to look at how to frame your point in a positive light, you aren’t going to be faced with a defensive partner who feels under attack. In couples therapy, you’ll learn how to use positive language when communicating with your partner.

Take accountability for your thoughts and feelings

One key communication skill is learning how to own how you feel. Arguments happen in a relationship, whether over something big or small. The way you take responsibility for your own feelings in the argument can make a difference and help you to reach a resolution sooner rather than playing the blame game. You can do this in therapy by learning to use ‘I’ rather than ‘you’ when you make your point. Your partner can then understand where you’re coming from, rather than feel like they need to defend themselves.

Understand your partner’s perspective

In a relationship, you don’t always have to agree on everything. Knowing where your partner is coming from always helps communication follow naturally. Even if you’re in a conversation where you don’t feel like they are going to see your point of view, respect that they have their own way of thinking – just as you do. Couples therapy helps you to better see things through their eyes. This helps rule out misunderstandings as you can take a moment to reflect on what they’re saying and think about how they’ve come to their conclusions. Rather than call them out on being wrong, you can understand their perspective and maybe even ask them if they thought about the problem a different way. If you then validate their feelings, they’ll appreciate that you’re listening and trying to understand, rather than simply flat out disagree.

Build on your communication skills by booking couples therapy

As every couple faces different challenges, the solution isn’t always the same for everyone. However, good communication is the starting point and it’s where relationship counselling focuses first. Learning to listen and understand while also communicating your own feelings will help you both to feel validated in your relationship.

If you are considering getting help with communication or any other aspect of your relationship you can get in touch with us by emailing admin@therapyclinicbrighton.com. We will then contact you to ask you to fill out a short information form before arranging an initial appointment for you with one of our couples therapists.

Arguments and disagreements in a relationship happen. You aren’t always going to see eye-to-eye on everything. Relationships can all benefit from having a safe space for both to just talk and get to understand each other better. While it’s normal to have arguments in a relationship, improving communication, understanding each other’s perspectives and coming to appreciate your own worth in the relationship all contribute towards finding resolutions faster.

Couples therapy benefits couples in all manner of situations. There doesn’t have to be a crisis point in a relationship to need the help of a counsellor. Below are some of the benefits that couples therapy can bring;

1. Understand Each Other Better

   Part of couples counselling involves building on empathy in the relationship. Understanding your partner’s perspective and viewpoints helps you to rationalise their reactions to things you say and do. Their responses will make more sense and you’ll be in a better position to help. This helps resolve any misunderstandings which lead to friction in the relationship..

2. Resolve Disputes With A Neutral Party

   Sometimes, you need a neutral mediator to get through a dispute that is really impacting your relationship. Friends and family can struggle to act impartially when it’s a personal matter that affects you both. Your counsellor is well placed to listen to both sides and help with a fresh perspective with what’s happening . Some disputes are much more serious than others and will take time to work out. Having someone neutral available to control the narrative away from cyclical arguments will get you closer to solving the conflict without fear of things escalating. As a result, you both understand each other’s sides of the conflict and develop further understanding.

3. Improve Communication

   When you admit to friends and family that you’re having a disagreement with your partner, very often you get told to ‘just talk to them about it’. If only that was so simple. Communicating our feelings doesn’t come naturally to everyone. Couples therapy helps you to learn and feel comfortable with expressing how you feel.

   More than that, however, couples therapy also helps you learn how to listen. Communication is a two-way street. While you learn how to talk openly about your opinions and wishes, your partner learns how to listen. Conversation becomes more of an enjoyable practice for you both, leading to fewer disagreements as you can both communicate comfortably around each other.

4. Restore Trust

   Trust is essential for any healthy relationship. Rebuilding trust takes time and a lot of commitment from both parties. Feelings such as rejection, abandonment, betrayal and guilt are hard to work through, but with enough patience, understanding and forgiveness, trust can be reestablished over time. Whatever the cause for the fracture or distress in the relationship , we can work together to heal wounds and help to build on feelings of mutual respect in a relationship. We encourage open communication to work through any future mistrust and fears, reinforcing transparency and a commitment towards the relationship.

5. Good for Self-Awareness

   Couples therapy doesn’t just focus on the relationship. It also focuses on you and helps you understand your own needs and what you’d like out of the relationship. In therapy, you’ll have the freedom to explore your feelings and discuss them openly. What you come to learn about yourself may surprise even you and learning why you feel a certain way helps to validate why you become hurt in particular situations. Understanding your triggers and behaviours will also help your partner to understand.

6. Deal With Roadblocks In The Relationship

   Couples therapy works through issues that you may struggle to work through on your own, or might be avoiding as they’re difficult to talk about. These roadblocks stop you from moving forwards or cause you to feel stuck or even cause you to consider giving up on the relationship entirely. These can be major life-changing decisions that neither of you can agree on or it could just be an impasse. Your counsellor can help unpick the situation and work with you on exploring the underlying emotions.

7. Improve Intimacy

   Reigniting your passions for each other and rekindling your attraction can help reconnect a relationship that is drifting apart. Common for long-term relationships within a marriage, the spark can feel as if its dimmed. Couples therapy helps you both to talk openly about what you miss about each other. Intimacy doesn’t just mean the physical aspect of the relationship, but an emotional one. You can take comfort from each other through physical contact, but you can also reconnect by letting your partner in when you feel vulnerable. Feeling loved and appreciated goes a long way in a relationship.

Don’t let things fester between you and reach out to a couples counsellor

While many individuals are able to admit that they need therapy when struggling, couples are less likely to admit that their relationship needs the same help. Couples therapy is for relationships in any stage. If you’re both unhappy and unable to resolve the tension between you on your own, couples therapy is that safe space for you to work through your problems and come away as a stronger couple as a result.

Couples therapy isn’t just about resolving conflicts and moving past them. It’s about nurturing a bond that’s built on communication and understanding.

If you would like to arrange an initial appointment with one of our couples counsellors, email us at admin@therapyclinicbrighton.com. We will then be in touch with the next steps.