Some Support Options
- Explore what support is available withiin your company
- Speak to your GP/friends/family
Some Quick Wins to Help Reduce Stress and Anxiety in the Moment
- Take some long slow deep breaths and focus on your breathing. You might want to place your hand on your stomach and feel it rise and fall as you breathe in and breathe out. Keep your out breaths longer than your in breath
- Focus on what is in your control and consider your options. What do you imagine the most likely outcomes will be and what you think is the best way forward? Doing something, even if its just thinking things through helps us feel we are taking control and reduces feelings of stress or worry.
- Break things down into small manageable tasks and consider delegating or asking for help.
- Remember difficult times and negative feelings will pass and better times are coming. Now is about using resources to help you through. Although it takes strength and courage, don’t be afraid to ask for help.
- Rember that people can’t read your mind.
- People will often give you advice or offer encouragement. If this isn’t helpful or what you want, be clear. You could say something like “I just need to offload and don’t need you to say anything. Being here to listen to me is enough”
- Do something positive to help lift your mood such as listening to music that uplifts, energises or calms and relaxes you; whichever will be most helpful. Dance, laugh, draw or colour in, do a crossword or phone an upbeat friend, colleague or family member, go for a walk, do something nice for yourself or think about some nice thing you already have planned.
- Be your own best friend – treat yourself with kindness and compassion as you would a friend or family member.
- Our brains tend to focus on the negative. Remember all that you have already achieved and how amazing you are!
Websites
CALM https://www.thecalmzone.net/ T:0800 58 58 58
NHS https://www.nhs.uk/mental-health/
Mind: https://www.mind.org.uk/ T: 0300 123 3393
Harbour https://www.myharbour.org.uk/ T: 03000 20 25 25 (24 hours) - domestic abuse support
Man Up? https://www.manup.how Signposts to support services
Family Lives: https://www.familylives.org.uk T: 0808 800 2222
Rethink Mental Health https://rethink.org
Young Minds: https://www.youngminds.org.uk Support for parents and young people
Hub of Hope: https://hubofhope.co.uk source of finding supportive charities in your area
Samaritans: https://www.samaritans.org T: 116 123
Sane: https://www.sane.org.uk/how-we-help/emotional-support/saneline-services T: 0300 304 7000 support for anyone affected by mental illness, including family, friends and carers.
Please be aware that whilst every effort is made to ensure the above information is correct and up-to-date, this is
not guaranteed.
