Turn2Me – taking the stress out of the festive season
Never has the collective mental health of so many of us been tested as much as has been the case in recent years due to the Covid-19 pandemic and the many turbulent issues of war, economics, food and energy supplies confronting the global stage. This week we highlight some of the wellbeing supports available including online supports such as stress control (www.stresscontrol.ie) and free online counselling and peer support through the national mental health charity Turn2Me.
Turn2Me has highlighted the impact of stress on our physical as well as mental health, noting that chronic stress can lead to a stroke or heart attack, and that people should try to reduce their levels of stress for a healthier lifestyle.
“Stress is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances,” said Suzanne Ennis, clinical manager at Turn2Me.
“Some symptoms of stress can be elevated blood pressure, rapid heartbeat, sweaty palms, palpitations, cold hands and feet, dizziness, and chest pain. Chronic stress leads to serious health problems because it disrupts nearly every system in your body. Part of what makes chronic stress so insidious is its ability to become a 'normal' feeling, it becomes the familiar," she added
This pattern of endurance is what makes chronic stress such a serious health issue. “Poverty, trauma, general pressure from the demands of life, and more can all cause chronic stress,” Suzanne continued.
“Chronic stress can lead to cancer, strokes, and heart attacks, as well as violent behaviour and even suicide. While under stress, your heart pumps faster, this can result in increased blood pressure, resulting in stroke or heart attack.”
Taking all of these points on board – the following tips from the charity are designed to help us all attain and maintain a relaxed state for optimum mental health:
Relaxation Techniques: These are activities that trigger the relaxation response, a physiological change that can help lower your blood pressure, heart rate, breathing rate, oxygen consumption, and stress hormones. These can include yoga, deep breathing and stretching.
Cognitive Behavioural Therapy (CBT): CBT is based on the idea that changing unhealthy thinking can change your emotions. A CBT therapist will help you identify negative thinking and learn to automatically replace it with healthy or positive thoughts, reducing stress.
Realistic Goal Setting: Setting goals can have a positive effect, provide one with a sense of commitment, feel they're in control, and are Optimistic. Set goals in your career, relationships, creativity, play, and health can really help manage stress.
Exercise Regularly: In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Exercise releases endorphins—natural substances that help you feel better and maintain a positive attitude.
Daily Reflection: Conduct daily check-ins, by asking yourself how you are. What do you need to help yourself? When you’re feeling overwhelmed, remind yourself of what you do well. Try to have a healthy sense of self.
Prioritise Yourself: The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. It’s okay to say “No” to demands on your time and energy that will place too much stress on you. You don’t always have to meet the expectations of others.
Know where to turn: Get to know what mental health supports and services are available. Speak with a GP about what might be available locally. Many services are open 24/7 and you can make contact in different ways, for example:
• on the phone – Samaritans, visit www.samaritans.ie or Freephone 116 123
• by text message – Text 50808, text HELLO to 50808
• online – visit www.mymind.org or www.turn2me.ie
• face-to-face – Pieta, visit www.pieta.ie or Freephone 1800 247 247
You can also call the HSE YourMentalHealth Information Line, anytime day or night, for information on what other services and supports are available near you – Freephone 1800 111 888 or visit www.yourmentalhealth.ie