"HOW DO I KNOW IF I AMSTRESSED?"

tense, especially in the musclesaround your neck, head andshouldersirritated and short-temperedemotional (upset or angry)pains such as headachesunable to concentrate on your usualday to day tasksfed up and in a low moodfidgety (nail biting and jaw clenchingcan become habits)a fast heart beat

There are some common signs andsymptoms of stress, but it is important toremember that people can be affecteddifferently by stress. A 'stressor' issomething that triggers the stressresponse. You may not feel stressed oversomething your friend feels stressedabout, and vice versa. We all look at theworld differently and our stressors arepersonal to us.

Stress can make you feel...

"WHAT IS STRESS?"Stress is our body's naturalresponse to danger or a threat. Itis like an internal alarm system.We may also feel stressed whenwe are under pressure, worriedor overthinking something.

Our primal ancestors would haveneeded this 'alarm system' whenthey had to run from predatorsor fight for survival. Now wehave evolved, we do still need itsometimes, but not on the samelevel as we once did. A singlethought can cause the body to gointo stress mode, even whenthere is no threat or danger.

Stress can send us off balancementally, physically andemotionally. It is important toknow when you are stressed soyou can bring your body back toa balanced state. It is nothealthy to be stressed for longperiods of time.

RECOGNISE &MANAGESTRESS

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Tips & Guidance for Teenagers

"HOW CAN I STOPFEELING STRESSED?"

Movement like sports, walkingand dancingGratitude journaling. Writedown 3 things that you aregrateful for everydayBe kind to others. Why notwrite someone a letter or callto ask how they are?Go outside into nature andtake notice of all the coloursand soundsTake time for healthy hobbiesand try new things away fromscreens

When we are stressed our bodyreleases hormones that make ourheart rate increase and ourmuscles tense up. These hormonescan also create lots of unwantedfeelings in our body and mind.When we do things to uplift us, ourbody releases 'feel-good'hormones which are the oppositeto stress hormones.Try these things and notice howyou feel inside, compared to whenyou are stressed:

"WHO CAN I TALK TOABOUT MY STRESS?"

You can talk to your family,teachers and friends about how youfeel. You could ask them how theyfeel too. You will be surprised howmany people are feeling the effectsof stress around you.Everyone has felt stressed at somepoint in their lives and some peoplestruggle with this everyday. Whenwe talk about our feelings it makesus feel better because we realise weare not alone, and the way we feelis normal and common. It can alsorelieve some of the negative feelingsand reduce the symptoms of stressbecause we are sharing the heavyload that we have been carrying onour shoulders and in our mind. You can also write about yourfeelings. This is a good way to seethings more clearly and can stopyou overthinking and overanalysingthings in your head.

Produced exclusively for EBS-H Development by Rebecca Griffin, VTCT Holistic Therapist and founder of Ultimate Holistic Escapes.Content within this document is provided as Complementary & Alternative Medicine and is not to be taken as medical advice. Please seek GP advice if needed. www.ultimateholisticescapes.com

Try 'Breathing Space: A Mindfulness Meditation Practice' also provided

Find a quiet spot, away from distractions. This can be indoors or outdoors. Sit or lie with your back straight and gather up your thoughts. Imagine placing your thoughts outside your head so you can concentrate fullyon this meditation.Now focus on your breathing. Follow the breath as it travels in and out of yourbody. You could place your hand on your chest and also feel your heart beating.Really connect with yourself here and notice how you feel.Count your breaths using 4-7-8: breathe in through your nose for a count of 4,hold for a count of 7 and then breathe out of your nose or mouth for a count of8. Do this 4 or 5 times and let go of any thoughts, apart from the counts. Then begin to let go of tension in your body. Start at your feet and work yourway up to your head, relaxing each part of your body and imagining tension andany bad feelings melting away.When you get to your head, start focusing on the 4-7-8 breath counts again.Repeat this for 4 or 5 breaths, before ending the practice.

Mindfulness meditation is a practice that can be used for relaxation and reducingstress. It is a 'practice', so it takes time and consistency for it to become morenatural and less of an effort. Meditation is a healthy activity for your mind andbody, and it can help you to live a calmer and happier life.

Try this 5-10 minute mindfulness meditation practice and make a note of how youfeel before and after it. Also notice how it becomes easier the more you practice it.You could do this a couple of times a day.

TIP: You could read this out to a family member or friend to guide them and askthem to do the same for you.

Produced exclusively for EBS-H Development by Rebecca Griffin, VTCT Holistic Therapist and founder of Ultimate Holistic Escapes.Content within this document is provided as Complementary & Alternative Medicine and is not to be taken as medical advice. Please seek GP advice if needed.

BREATHINGSPACE:A MINDFULNESSMEDITATIONPRACTICE

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