Managing Stress: Healthy Tips for Stress Awareness Week
As Stress Awareness Week (2–6 November) and National Stress Awareness Day (4 November) approach, it’s time to look at healthy stress-management strategies rather than short-term fixes. Ruth Allonby, Chief Executive of Mount Carmel Rehab, looks at how to manage stress without turning to alcohol and warns that while alcohol can create a temporary sense of calm, it often leads to increased anxiety, disrupted sleep, and a reduced ability to cope with everyday challenges.
Ruth comments: “Many people reach for alcohol because it quickly lowers emotional tension, but that short-lived calm comes at a cost. Over time, alcohol can trigger feelings of dread, irritability, and exhaustion, making it harder to manage stress and increasing the risk of dependency. We want people to recognize healthier alternatives and seek support when needed.”
Common signs of stress:
- Physical symptoms include headaches, dizziness, chest pain, shortness of breath, and trouble sleeping.
- Mental and emotional signs include anxiety, irritability, low mood, difficulty concentrating, and negative self-talk.
- Behavioral issues include changes in eating or sleeping patterns, increased use of caffeine or alcohol.
Understanding stress
Stress is a normal part of life, but managing it well can improve productivity, relationships, and overall health. Many of us worry on a daily basis about work, family responsibilities, and financial concerns.
Stress Awareness Week is the ideal time to make small habit changes that can make a big difference to your emotional and mental health. Try setting yourself small, realistic goals, breaking large tasks into actionable steps, and using short breaks throughout the day to reset concentration and put feelings of overwhelm at bay. Start with one change at a time—such as a 10-minute morning walk before you start the day, a 5-minute lunchtime breathing practice, or as simple as a consistent bedtime — and monitor the difference it can make to your overall wellbeing.
Healthy tips to reduce stress
- Embrace physical activity: Exercise releases natural endorphins that lower stress hormones, so get active even if it’s for a short walk or quick session in the gym!.
- Try mindfulness and breathwork: Deep breathing and meditation can help regulate the nervous system. This can be as simple as mindful eating — take note of the taste, flavour and texture of what you’re eating or drinking.
- Get talking: Sharing concerns with a trusted friend, family member, or GP can relieve emotional pressure without chemical numbing. Pick up the phone and call a friend to lift your mood and break the pattern.
- Prioritise social time: Socialising increases a hormone that decreases our anxiety levels; make time for a coffee with a friend or visit a family member for a catch-up.
- Reach out to support services: If you find you’re struggling to manage the stressors of life, confidential advice and support are available through services like the NHS or Alcohol Change.
When to get help
When stress shifts from manageable to overwhelming, it can impair daily functioning and lead to harmful coping strategies. Recognizing that shift is the first step toward getting help. For example, pay attention to signs that a drinking pattern may be problematic. If cutting back triggers strong cravings, withdrawal symptoms, or repeated unsuccessful attempts to stop, those are red flags. Behavioural changes such as neglecting responsibilities, strained relationships, or drinking to cope with emotions also merit reflection and, when necessary, professional help. First, visit your GP. They can check for any damage caused by alcohol and give advice. They will also know whether a “detox” is needed – it may be unsafe to stop suddenly without medical supervision. Some people join self-help fellowships – Alcoholics Anonymous, SMART Recovery, and Soberistas, etc.; they are open to anyone. You could also approach your Local Authority Drug and Alcohol Team (DAAT). These specialists can offer a range of interventions, from brief day courses to residential rehab, and they will assess you and decide what is best for you.
Community and social services—hotlines, employee assistance programs and local support groups—can also provide practical guidance and immediate resources for many people struggling with mental health and addiction issues.
Mount Carmel Rehab is a centre of excellence for alcohol treatment established more than 40 years ago and is based in S.London. It is an independent not-for-profit organisation with HMRC charitable status. Most of its clients are funded by Local Authorities, with self-funding also available.
