Money worries are a significant source of stress for many Australians. In fact, a recent survey found that 48% of Australians identify financial stress as their top mental health concern, ranking higher than general stress (46%) and anxiety (41%) [Herald Sun].

Financial stress can lead to anxiety, depression, sleep problems, and even relationship difficulties. However, understanding its effects and learning strategies to manage financial anxiety can improve both financial health and mental well-being.

How Financial Stress Affects Mental Health

1. Increased Anxiety and Depression

Studies have shown that financial difficulties are linked to higher rates of anxiety and depression. When struggling with debt or job insecurity, people may experience:

• Persistent worry about money
• Feelings of helplessness or failure
• Difficulty concentrating due to financial concerns

A study by the Australian Psychological Society found that financial problems are one of the leading causes of chronic stress, significantly impacting mental health [APS].

2. Sleep Disturbances

Financial stress can lead to poor sleep quality or even insomnia. A report by the Sleep Health Foundation found that individuals with financial concerns are more likely to suffer from sleep disturbances, which can further contribute to anxiety and depression [Sleep Health Foundation].

3. Strain on Relationships

Money issues are a common cause of relationship stress. Disagreements over finances can lead to conflicts, resentment, and, in some cases, relationship breakdowns. A study by Relationships Australia found that financial pressure is one of the top reasons for divorce [Relationships Australia].

4. Impact on Physical Health

Chronic stress from financial difficulties can lead to physical health problems, including:

• Headaches and migraines
• Digestive issues
• High blood pressure
• Increased risk of heart disease

A study by the National Institute of Mental Health in the U.S. highlights that prolonged stress weakens the immune system, making people more susceptible to illness [NIMH].

Signs of Financial Stress

If you or someone you know is struggling with financial anxiety, here are some common signs to watch for:
✔ Constant worry about money
✔ Avoiding financial discussions or bills
✔ Increased arguments with family or partners over money
✔ Feeling overwhelmed, hopeless, or ashamed about finances
✔ Skipping meals or necessities to save money
✔ Trouble sleeping due to financial worries

Practical Ways to Manage Financial Stress

1. Create a Budget and Track Expenses

Understanding where your money goes can help reduce financial stress. Use budgeting tools such as:

• The Australian Government’s Moneysmart Budget Planner [Moneysmart]
• Budgeting apps like Pocketbook or YNAB (You Need A Budget)

2. Build an Emergency Fund

Setting aside a small amount each payday for emergencies can provide financial security and reduce anxiety about unexpected expenses.

3. Seek Professional Help

If financial stress is affecting your mental health, consider reaching out to:

• A financial counsellor (free services available through the National Debt Helpline at 1800 007 007)
• A mental health professional for emotional support and coping strategies

At Vision Counselling, we offer a free Community Counselling Program for local City of Stirling residents experiencing financial stress and mental health issues.

4. Prioritise Self-Care

Managing stress effectively can improve mental well-being. Try:

• Mindfulness and meditation to ease anxiety (free apps: Headspace, Smiling Mind)
• Regular exercise to reduce stress hormones
• Talking to supportive friends or family about financial concerns

When to Seek Counselling for Financial Stress

If financial worries are leading to chronic stress, anxiety, or depression, it’s essential to seek support. Counselling can help you:

• Address negative thought patterns related to money
• Develop healthier coping mechanisms
• Improve communication with loved ones about finances

At Vision Counselling, we provide professional support to help you manage stress and build resilience in challenging financial situations.

Take Control of Your Financial Well-Being

Financial stress can feel overwhelming, but taking small steps towards financial security can greatly improve mental well-being. Remember, you are not alone, and support is available.

If financial stress is affecting your mental health, reach out today for professional guidance. Contact Vision Counselling to book an appointment and take the first step toward a healthier, more secure future.

References & External Links

• Herald Sun: Financial insecurity leading source of poor mental well-being for Australians
• Australian Psychological Society: Stress and mood
• Moneysmart: Budget planner
• National Debt Helpline: Free financial counselling

In this article, we’ll explore the early warning signs of emotional burnout, how it differs from stress and depression, effective recovery strategies, and how to prevent it while maintaining a healthy work-life balance.

What Are the Early Warning Signs of Emotional Burnout?

Recognizing burnout early is crucial for taking action before it escalates. According to the World Health Organization (WHO), burnout is officially classified as an occupational phenomenon resulting from unmanaged work stress.

Common Symptoms of Emotional Burnout:

✅ Emotional exhaustion – Feeling drained, overwhelmed, or emotionally numb.
✅ Increased irritability – Small frustrations feel overwhelming or lead to anger.
✅ Loss of motivation – Feeling disengaged from work or personal activities.
✅ Difficulty concentrating – Brain fog and forgetfulness become common.
✅ Sleep disturbances – Trouble falling or staying asleep despite exhaustion.
✅ Physical symptoms – Frequent headaches, digestive issues, or muscle pain.

If you’re experiencing multiple symptoms, it may be a sign of chronic burnout that requires intervention.

📌 Related Article: What Is Past Relationship Trauma & How It Affects You

How Is Emotional Burnout Different from Stress or Depression?

While stress, burnout, and depression share similarities, they have distinct characteristics:

If burnout is left unaddressed, it can escalate into anxiety disorders or depression. Seeking mental health support can help in identifying the root cause and developing coping strategies.

📌 Explore Support Options: Counselling in Perth

What Are the Best Ways to Recover from Burnout?

Burnout recovery requires intentional self-care and professional support. Here are evidence-based strategies to help you reset:

1. Prioritize Rest & Recovery

🔹 Improve sleep hygiene—aim for 7-9 hours of quality sleep.
🔹 Take short breaks throughout the day to reset your mind.
🔹 Schedule time for relaxation and non-work activities.

2. Set Healthy Boundaries

🔹 Say no to excessive commitments that drain your energy.
🔹 Reduce screen time, especially doomscrolling news or social media.
🔹 Establish clear work-life boundaries, especially if working remotely.

3. Engage in Physical Activity

🔹 Exercise releases endorphins, which reduce stress and improve mood.
🔹 Try yoga, walking, or strength training for emotional resilience.

4. Seek Professional Support

🔹 A counsellor or psychologist can help you navigate burnout recovery.
🔹 Therapy provides a safe space to process emotions and rebuild confidence.
🔹 Consider online counselling options for flexible mental health support.

📌 External Resource: Beyond Blue – Managing Burnout

Can Emotional Burnout Affect Physical Health?

Yes! Research published in the Journal of Occupational Health Psychology found that burnout increases the risk of cardiovascular diseases, diabetes, and chronic inflammation.

Physical symptoms linked to burnout:
⚠️ Increased blood pressure and heart rate
⚠️ Weakened immune system, leading to frequent illnesses
⚠️ Chronic fatigue and muscle tension
⚠️ Gastrointestinal issues like IBS and stomach pain

Managing stress proactively can help prevent these long-term health effects.

How Do I Prevent Burnout While Balancing Work and Personal Life?

Preventing burnout requires intentional self-care strategies. Here are some expert-backed tips:

✅ Time Management – Use the Pomodoro technique (work 25 mins, break 5 mins) to stay focused without feeling overwhelmed.
✅ Social Connections – Spend time with friends, family, or support groups for emotional well-being.
✅ Daily Mindfulness Practices – Meditation, deep breathing, or gratitude journaling can help reduce stress levels.
✅ Limit Social Media – Doomscrolling and constant negativity online can increase stress and contribute to burnout.

📌 Read Next: How Doomscrolling Affects Mental Health

Final Thoughts

Emotional burnout is more than just feeling tired—it can deeply impact mental, emotional, and physical health. Recognizing the early warning signs, setting healthy boundaries, and seeking professional support are key to recovery.

If you’re struggling with burnout, consider counselling or mental health therapy to regain balance and emotional well-being.

🔹 Get Support Today: Find a Counsellor Near Me

First things first, let’s talk about identifying what winds you up. Whether it’s that endless to-do list, the daily commute, or simply juggling life’s countless responsibilities, recognising what stresses you out is the initial step to managing it. Write it down. Yes, grab a piece of paper and jot down everything that grinds your gears. This way, you can see the patterns, and knowing is, after all, half the battle.

Practise Mindfulness and Meditation

Mindfulness isn’t just a trendy buzzword; it’s a valuable practice to bring peace into your life. It might sound daunting, but it really is as simple as focusing on the present moment. Start with deep breathing exercises. A few minutes each day can make a world of difference. Apps like Headspace and Calm can guide you if you’re new to this. Imagine a paused movie – everything freezes. That’s your brain on mindfulness.

Physical Activity is Key

Get moving, folks! Physical activity is a game-changer for stress relief. Whether it’s a brisk walk in the park, an easy jog, or a fun Zumba class, exercise helps to release endorphins, which are our body’s natural stress-busters. Even a short burst of activity can reinvigorate your mood. Remember, you don’t need to be a gym junkie – find what you love, and stick with it.

Connect with Others

Humans are social creatures; there’s no denying it. When stress levels rise, connecting with friends or family members can be incredibly comforting. Share a laugh, vent out, or simply enjoy a cup of coffee together. Having a support system can make all the difference. But don’t just limit connections to family and friends – join a club, volunteer, or engage in community activities. Interacting with like-minded people can give you a fresh perspective and keep stress at bay.

Maintain a Balanced Diet

We often underestimate the power of good nutrition. A balanced diet fuels not just your body but your mind too. Omega-3 fatty acids, found in fish like salmon or in walnuts, are known to reduce stress. Don’t skip meals, and try to avoid excess caffeine and sugar, which can lead to crashes that’ll leave you feeling even more stressed. Remember the old saying, ‘You are what you eat’? Well, it holds a lot of truth.

Time Management and Prioritisation

Ever felt like you need more hours in the day? We all have. Effective time management can significantly lower stress levels. Break tasks into smaller, manageable chunks. Tools like planners or to-do apps can help you stay on top of things. Prioritise what needs to be done first and delegate when possible. Rome wasn’t built in a day, and you don’t need to do everything at once.

Learn to Say No

It’s okay to say no. Sounds simple but is often easier said than done. Overcommitting can drain you and adds unnecessary stress. Establish boundaries. Politely decline additional tasks or social invitations if you feel stretched. Remember, it’s not about being rude or unhelpful. It’s about maintaining your well-being.

Get Adequate Sleep

Never underestimate the power of a good night’s sleep. Stress often leads to sleepless nights, and lack of sleep can make stress worse. It’s a vicious cycle. Aim for 7-9 hours of quality sleep. Create a bedtime routine: dim the lights, avoid screens, and maybe pick up a good book. Your body and mind will thank you.

Practice Gratitude

Gratitude can shift your focus from what’s stressing you out to what’s good in your life. Keep a gratitude journal; write down three things you’re grateful for each day. It doesn’t have to be grand – even something as simple as enjoying a sunny day or having a delicious meal can make it to your list. Positivity breeds positivity.

Seek Professional Help

There’s no shame in seeking professional help if stress becomes too much to handle on your own. Counselling services, like those we offer here at Vision Counselling, can provide the support you need. With telehealth options, accessing help has never been easier. Remember, it’s okay to ask for help – we’re all human after all.

A Little Humour Goes a Long Way

Laugh! Yes, you heard right. A good laugh can do wonders to relieve stress. Watch a funny movie, listen to a comedy podcast, or catch up with that hilarious friend. Laughter sparks endorphin release, reduces stress hormones, and can even enhance your mood at the drop of a hat. Ever heard that laughter is the best medicine? Well, it might just be true.

There’s no one-size-fits-all approach to managing stress, but implementing some of these techniques can help. Remember, it’s about finding what works best for you and incorporating it into your daily life. Stay positive, stay proactive, and most importantly, take care of yourself.

And if you need that extra bit of guidance, our team at Vision Counselling is always here to support you. Reach out, because your mental well-being is our top priority.

Over the years, talk therapy and synthetic drugs have been the most widely used treatments for mental health conditions. Although these have been effective for many, the drugs have severe side effects for some. Meanwhile, others believe talk therapy is not suitable for their condition or is not effective in addressing their symptom.

Globally, in 2020, about 3.94% of the population is suffering from anxiety disorders. If not appropriately addressed, this could lead to depression. And in some cases, if this worsens, it could lead to suicide which is one of the leading causes of death globally, accounting for about 700,000 deaths yearly. People wanted alternative treatment options to help them and not exacerbate their conditions.

There are many alternative options to help with mental health conditions. The key is finding one you would be most comfortable doing. Many holistic treatments stem from ancient traditions connecting the body and the mind to attain harmony and beneficial transformation. If you would be interested to know more, there is this great learning you can read that might help improve your condition. That said, here are other alternative treatment options you can explore:

1. Yoga

Many believe that yoga is only for physical wellness. Looking at slender and limber women and men doing the lotus pose and other crazy positions on their mats in a studio can make one think this is very difficult. But with an efficient and well-trained yoga instructor, even an old lady with arthritis can do a head-to-knee forward bend.

Yoga combines physical movement, deep breathing, meditation, and mindfulness to keep one healthy and centred. The stretching and strengthening poses give one endurance and strength and help regulate mood and emotions.

Yoga exercises have been found to increase the level of endorphins in the body. Endorphins are the chemical hormones in the body that helps reduce pain, relieve stress, improve mood and give one a sense of positive well-being. They’re most commonly known as the ‘feel-good’ hormones. Surprisingly, endorphins also decrease anxiety which can help if you have GAD or generalized anxiety disorder.

2. Animal-Assisted Therapy

Do you realize that watching a short video clip of a kitten playing with a yarn can instantly boost your mood? The proliferation of cat and dog videos on video streaming sites has helped many people suffering from mental health conditions in recent years. That is just watching, but a close interaction with a pet can do better for somebody with mental health conditions.

AAT or animal-assisted therapy is a formal, structured set of activities that involve handling animals, specifically cats and dogs, in a controlled setting to achieve improvement of symptoms of mental health illness.

For some people, looking at a dog in the eye can help release oxytocin. Oxytocin, also commonly known as the love hormone, is a chemical messenger produced by the body that helps ease anxiety and other symptoms of depression. The same feeling surges the first time a mother holds her child after childbirth.

3. Herbal Remedies

Natural remedies are becoming increasingly popular to help with mental health conditions. Some target pain, others help address the difficulty in sleeping, and some help induce calmness and relaxation. These remedies may not be scientifically backed, so using them should be cautiously approached and it is recommended to seek the advice of your GP or doctor prior to use.

Some of the most popular ones used today are:

• St. John’s Wort – This herbal remedy is known to increase the level of serotonin in the body. Serotonin is the chemical messenger vital in many body functions, including digestion, mood, sleep and wound healing.

• Ginseng – A popular Chinese herbal medicine that may help improve mental clarity, increase energy and motivation and reduce stress.

• Lavender – This flower has been known to help improve sleep and give a sense of calm. That’s why it’s used in many ways, including oils, teas, and supplements Most of these are taken orally in the form of capsules or drinks like tea. But you may also find them in oils or topical creams.

4. Acupuncture

Acupuncture is an ancient Chinese concept of treatment that uses thin needles to target areas of the body to treat pain and achieve a harmonious balance. The old tradition believes that illnesses result from an imbalance of chi in the body. Chi or qi is the energy that flows along the body’s pathways, and acupuncture connects those points to restore balance in the body and feel wholeness.

The needles manipulate several points in the body at a time to improve chi. The insertion of needles is compared to strumming a guitar string. Once you pluck a string it will create a vibration on the entire length of the string and create beautiful music.

The treatment may help treat anxiety by imbibing a sense of calm, improving digestive function, reducing muscle tension, and alleviating pains. A session of acupuncture can also significantly improve one’s heart rate, which is the leading symptom of GAD and panic disorder.

5. Reflexology

Psychological distress is often brought about by chronic pain and worry. Reflexology, specifically foot reflexology, can help in addressing symptoms of anxiety and depression, like those mentioned. It works by applying pressure on the different zones of the feet that correspond with the various parts of the body. Doing this can help promote health in the body’s organs, release stress, and alleviate pain.

6. Art Therapy

Artistic mediums can help people express their thoughts and emotions uniquely and healthily. A trained and qualified professional with knowledge of visual arts like photography, painting, drawing, sculpture, and other art forms can help support, maintain and improve a person’s psychosocial, cognitive, physical, and spiritual health.

The resulting artwork will not be criticized or judged but instead appreciated for the emotions evoked and expressed while a person goes through the process of creating it.

Conclusion

Your mental health is essential in keeping many aspects of your life healthy and balanced. If you feel that traditional treatments are ineffective in your condition, you may try other options like animal and art therapy and herbal remedies.

Alternative treatments can often work well alongside traditional treatments such as talk therapy, counselling and psychology. Each one of us and our circumstances are unique, so it is important that you find a combination of therapies that works best for you and consult a health professional or GP for advice and guidance.

The new normal is also a perpetual state of anxiety, uncertainty, and stress that has varying effects on everyone’s mental health.

The repercussions of the pandemic on mental health are considerable, and they will persist when employees return to the workplace.

Therefore, businesses must prioritize the mental health of their employees as they prepare to welcome them back to their shared workplaces.

Employers seeking to improve their workforce’s mental health and well-being have a critical role to play in ensuring everyone has access to health care and support during this difficult time.

Here are some specific actions to help you better respond to your employees’ needs throughout this transition and emerge with a healthier, more resilient workforce.

1. Show Empathy and Gratitude

Approach return-to-work discussions with a positive tone that displays both positive leadership and compassion. To effectively demonstrate empathy, it’s essential to acknowledge the personal and professional challenges your employees are facing and communicate your efforts to provide flexibility during the shift back to on-site work.

Reinforce this message by letting your team know how much you respect and value their contributions while emphasizing a shared goal that unifies all team members. Over time, you may bolster this message by openly recognizing and rewarding employees for their excellent work and for meeting goals even under challenging conditions.

2. Communicate Clearly and Constantly

Tirelessly communicate even more than you think is necessary. According to a Qualtrics study, employees who believed their leaders were poor at communicating were 23% more likely than others to develop mental health problems since the pandemic started.

To improve employee experience, keep your team up to date on any organizational changes. Employees must know what to expect upon their return to work. Clarify any adjustments to work hours, settings, and procedures. Eliminate as much stress as possible by setting clear expectations, prioritizing what to do, and identifying what to delegate. All these can help alleviate any uncertainty and reassure employees that you have their best interests in mind.

3. Provide Access to Mental Health and Wellness Resources

Employers must make mental health resources readily available to employees who require them. This may be in the form of an Employee Assistance Program (EAP), a referral to other groups that offer crisis intervention, counseling, or other services. Ease of access and effective promotion of a company’s EAP can help provide many useful options—and not simply mental health care—to employees in need.

The COVID-19 pandemic has also spurred an increase in the use of telehealth, which includes remote and virtual interactions between patients and healthcare professionals. Access to telehealth can be a crucial component of an effective strategy to support employee wellness post-COVID-19. Telehealth can serve as an effective alternative to physical and mental health appointments and in-person rehabilitation.

Make sure your workforce is aware of the mental health and wellness resources available to them, and encourage them to use them. Also, be mindful that shame and stigma may prevent many employees from seeking treatment. You can encourage employees to seek support by normalizing these services.

4. Offer Flexible Work Arrangements

Expect the situation, your team’s needs, and your personal needs to continue to evolve.

Check in frequently, especially during transition points. Don’t make assumptions about what your direct reports require as they will likely have differing needs at different times.

Take a tailored strategy to address stressors, including difficulties with child care. Be as generous and realistic as possible while proactively offering flexibility.

Consider flexible work arrangements, such as reduced hours, compressed work weeks, or working from home whenever possible. These may be necessary during reintegration to relieve stress for employees struggling with personal and family concerns, such as caring for loved ones.

In addition, you may need to re-evaluate your policies on paid time off, sick leave, leaves of absence, disability, and bereavement in light of specific situations your employees face. Keep the lines of communication open once employees return to work to help address obstacles and identify solutions. 

Being flexible and accommodating does not necessarily mean compromising your standards.

Remember that you can only do your best to accommodate and still this may not work for some staff.

However flexibility can help your team achieve success amid persistent uncertainty.

5. Build a Culture of Social Connection

Whether it’s a 15-minute coffee chat or a virtual happy hour, organizing online social activities can influence the tone and direction of your employees’ days—and improve their mood!

Keep in mind that the home life of your employees may vary greatly. Some employees may not have family members with whom to discuss their stress and anxiety, while other employees may be feeling overwhelmed with family and work commitments. 

Moreover, note that many people in the new remote work environment may be experiencing a significant work-life imbalance. You can help ease some of these stressors and create a sense of normalcy by offering your employees fun and stress-free opportunities to connect with each other.

Make Mental Health a Priority

Two years into this unprecedented global health crisis, organizations continue to make every effort to adapt to these extraordinary circumstances.

The pandemic’s mental health ramifications are real, and they can impact employees’ chances of successfully returning to work.

However, by recognizing the unique challenges your employees face and making their mental wellness a priority, you can provide the support they need to thrive while they transition to a new normal at work. It can be difficult to support staff so ensure that you are looking after your own mental health in the process.

At Vision, we offer a range of services, from counseling and well-being services to Employee Assistance Programs. For more information and resources to support your employees’ mental health in the new normal, contact us today.

• Prolonged Duress Stress Disorder Explained
• Common Indicators for PDSD
• How Can PDSD Be Treated?
• Does Counseling Help With PDSD?

In today’s day and age, society continues to thrive technologically, economically, and financially, unfortunately, the same cannot be said about our mental health. According to the Global Organization for Stress, almost 75 percent of Americans experience some sort of stress daily. Out of these, some of the most commonly cited sources of stress directly impacting one’s mental well-being include:

• Work and job satisfaction
• Money and family responsibilities
• Personal safety
• Maintaining healthy relationships
• Health problems

Many of us consider stress to be a double-edged sword with some amount of stress acting as a healthy motivator for us to perform well in different facets of life.

Alternatively, being subjected to continued stress forces individuals to enter a stage of resistance thus causing their physiological functioning to work continuously at elevated levels.

Over time, the constant exposure to stress starts impairing one’s nervous system, forcing one to lose the ability to adapt.

When this happens, you end up having a lowered resistance and being susceptible to illnesses like Prolonged Duress Stress Disorder (PDSD).

Prolonged Duress Stress Disorder Explained

Stress that is caused by one sudden traumatic incident, such as being in an accident or witnessing a horrific incident, can result in Post Traumatic Stress Disorder (PTSD). But when you are in a situation where you experience an ongoing occurrence of negative trauma or stress, you may find yourself exhibiting symptoms of Prolonged Duress Stress Disorder (PDSD).

It is most common in officers working in emergency services or workers subjected to ongoing workplace harassment or bullying.

Unlike Post Traumatic Stress Disorder, in Prolonged Duress Stress Disorder, the trauma is cumulative rather than sudden.

Here an individual is not subjected to any life-threatening trauma or serious injury, but the constant exposure to second-hand stress is the main culprit behind it.

Common Indicators for PDSD

Some of the most prevalent indicators of Prolonged Duress Stress Disorder (PDSD) include:

• Anxiety and depression
• Nightmares (where one continuously re-experiences the negative trauma)
• Panic attacks
• Emotional numbing
• Hyper arousal
• Irritability
• Hyper vigilance and not being able to relax
• Flashbacks and unpleasant emotions
• Insomnia and even
• Lack of concentration

How Can PDSD Be Treated?

Prolonged Duress Stress Disorder isn’t something that should be taken lightly. Once diagnosed, an individual needs to seek treatment options as soon as possible. Treatment for PDSD involves making healthy lifestyle changes. This begins with eating a healthy diet and making sure that you get adequate sleep alongside incorporating a daily exercise routine. You should access your doctor and request a referral to a psychologist. A psychologist will help you with treatment for PDSD.

Does Counseling Help With PDSD?

Enrolling in a counseling program is important. Counseling sessions for treating Prolonged Duress Stress Disorder can typically range from a few months to years based on the severity of one’s condition. Due to the sensitive nature of PDSD, it requires a lot of expert attention and consideration to move through the trauma counselling process. However, by identifying the problem and seeking help at the right time one can help get to the root cause of the problem and gain knowledge of the appropriate treatment required. Thus, keeping up with regular counselling along with any medications prescribed by your GP or psychiatrist will play an active role in the road towards recovery.

In Conclusion

Prolonged Duress Stress Disorder stands as one of the most common stress disorders today, affecting men and women alike. However, with a clear understanding of one’s condition followed by proper counseling and medication, PDSD can be treated. So if you or someone you know is facing similar symptoms, it is best to contact your doctor and get a referral for some help with PDSD or book an appointment directly with a psychologist.

Feeling overwhelmed by a stressful situation?

Here are 8 effective stress-relievers to calm down your mind, body, and soul. 

1. Eat right

Numerous studies support the link of healthy eating with lower stress levels. A proper, balanced diet is thus a key to a healthy and stress-free lifestyle. 

Stress-eating is a pretty common phenomenon. When we’re stressed, we tend to resort to comfort foods, which are often junk and sugary snacks. Try to switch these with some fruits and vegetables. Some stress reducing nutrients to keep a lookout for are vitamin c, magnesium, and omega-3 fatty acids. 

If you’re more of a coffee person, try switching that up with some herbal tea. Caffeine can cause spikes in blood pressure and aggravate anxiety and stress symptoms. A healthy cup of tea will help calm your nervous system down. It also contains tons of antioxidants, providing immediate relief from stress. 

2. Exercise regularly 

Exercise will get your blood moving and circulating, and thus releasing endorphins and flushing out the stress hormones to boost your mood instantly. By exercise, we don’t mean you start powerlifting at the gym. You can do anything you enjoy from dancing to cycling, as long as you get in some physical activity.

If your job involves sitting on the office chair six hours a day, try incorporating stretching into your routine whenever you take a short break. This will keep you from any unnecessary buildup of stress or anxiety.

3. Talk it out

When you feel overwhelmed or are under a lot of stress, it’s often helpful to call up a friend or family member and talk about your problems with them. They can see the issue from another perspective and might be able to offer better solutions. Connecting with loved ones will help you deal with what you’re going through and a reassuring voice can also help you relax. The bottom line is that a good relationship and a decent social support network contribute to a healthy lifestyle and can get you through any stressor in life. 

If you don’t have someone to consult (or you don’t want to), you can also talk it out with yourself. Positive self talk is a great activity everyone should adopt in life. Walk yourself through the whole process again and reassure yourself that everything will be fine. We can guarantee, it will feel immensely therapeutic!

4. Take deep breaths

When we feel stressed, we tend to take quicker, shallow breaths. And that is exactly what you shouldn’t be doing. Take long and deep breaths, count from 1 to 5, and focus on your lungs as they expand and relax. Deep breathing increases the concentration of oxygen in your blood and helps clear the mind. 

Meditation combines physical and mental exercises to make you more mindful and reduce stress. You can ignore the negative thoughts and focus instead on the positive ones. Try meditating every once in a while and you’ll begin seeing improvements in your lifestyle. 

Another way of positive thinking is by showing gratitude. Maybe you loved spending time with your mother and you’re grateful for the pasta you had for dinner. Appreciate the good things in your life, no matter how small they are.

5. Take a walk

Walking can help reduce stress hormones such as cortisol and adrenaline and instead trigger the release of pleasure chemicals such as serotonin. Aside from being biologically beneficial, taking a walk can also help clear your mind and think things through when you’re under stress. 

Go for a walk in the park or take a stroll through the beach – nature is a natural stress reliever. When you are around nature, you tend to feel better emotionally and your body relaxes. In daylight, you can even get an extra dose of vitamin D to boost your mood.

6. Journaling to reduce stress

Writing down your feelings and emotions is another easy and effective way to reduce stress. It helps release the negative energy, reducing the symptoms of anxiety. Try spending about 15 minutes everyday penning down your thoughts in a journal. This will give you a perspective on the situation you are dealing with while also relieving the stress. 

Alternatively, you can also do some art to get all your negative (and positive) thoughts out. ‘Art therapy’ is known to be a therapeutic process of relieving stress and anxiety. Expressing your feelings through drawing, colouring, and painting serves as an easy way of putting out the uncontrollable thoughts into something you can control. 

7. Listen to music

Another simple way to reduce stress levels is to calm yourself by listening to relaxing music. A relaxing music tone can significantly reduce cortisol (the main stress hormone), balance the blood pressure level, and maintain a normal heart rate. Music with slow beats and a slow rhythm can also slow down the brain, helping it to relax. 

Listen to any song you like as long as it has a soothing beat. Or you could even listen to simple sounds such as the ocean, waves, or forest sounds (remember how we said nature is a natural stress-reliever!)

8. Prioritise your sleep

A stressful situation may often cause you to lose sleep. However, a lack of proper sleep will only worsen your condition. Your body and brain will remain overworked and under-rested. This is why it is important to improve your sleep cycle for a healthy lifestyle. Set a strict bedtime and turn off all your devices an hour before that. Dim the lights, play some calming music and try to relax before going to bed. And remember: eight hours of sleep per day is key!

From minor obstacles to major crises, stress is something that affects everyone and it’s often  unavoidable. Learn your way through it to help improve the quality of your life. 

When you need extra help dealing with stress

At certain times in our lives we may need extra assistance to manage our levels of stress.

Counsellors can assist with stress management techniques and provide a safe space to discuss the cause of your stressors. You can find out more about individual counselling here or contact us for further information or assistance.

By making self-care a daily activity in your life you can enjoy your life to its full potential and be able to cope with stress in healthier ways.

Self-care will help you build and maintain meaningful and valued relationships with your family, friends, community and most importantly with yourself.

Aspects of self-care

Self-care in the workplace

Working Monday to Friday doesn’t mean you have to stress yourself out for the week and put self-care on hold until the weekend. Self-care in the workplace is about actively looking after your own wellbeing and mental health, it’s about finding a healthy balance between your work lifestyle and personal lifestyle.

Sometimes we tend to get the two mixed up which can feel overwhelming and can cause us undue stress. Our thoughts and emotions are energy in motion. By nurturing our own needs through self-care practices, we can be more supportive and present for others and for ourselves.

Try some of these self-care tips to help balance your work and personal life:

Try exercising before or after work

Exercising improves your overall mood by increasing the production of endorphins which will also help decrease feelings of stress, anxiety and depression. Combining this with a healthy and balanced diet can help provide important nutrients, vitamins and minerals to help keep your body and mind happy, strong and healthy.

Take some time off to gather your thoughts by meditating or going to a place of worship

Meditation is about experiencing our essential nature of peace, happiness and tranquility. By quieting the mind, through meditation we can help eliminate unhealthy thoughts, behaviours and stress. Meditating on a regular basis has been proven to reduce stress, anxiety and help improve the immune system.

Spend some time with loved ones

Spending time with family, friends and colleagues can help create a bond and build long-lasting connections. Your support network plays an important role in helping you achieve personal and professional goals, they play an important role in times of stress and serve as a comfort factor knowing that your family, friends and colleagues are there to support you.

Draw boundaries

Find a balance between your professional and personal life by making boundaries so you don’t have to stress about work in your personal time. In order for your free time to be stress free try responding to work emails and calls during work hours. There’s only so much you can do during work hours so go home on time and continue the rest of your work next time you’re in the office. Try eating your lunch outside the office. Having lunch at the local park or at the beach (if it’s close to you) helps improve wellbeing and boost your mood by changing the environment you’re used to. Next time enjoy your meal with a different view.

Your self-care journey

To start your self-care journey, make a commitment to your wellbeing by engaging in activities that give you positive energy and lower your stress levels.

Keep in mind self-care is different for everyone, so do what works for you. When you choose an activity that works for you, do it on a regular basis as this will serve you not only for today but for the future. It’s important to keep in mind and notice your stressors so you can engage in self-care when you notice those stressors arising as this will help manage your physical and emotional wellbeing.

Living Life in the Fast Lane

The modern hectic lifestyle has unquestionably become part of dominant culture in today’s developing nations and the rapid pace at which our lives are programmed is not likely to ease any time in the future. We live in a world of fast food, fast cars, express checkouts, 3-hour express shipping, fast holidays, fast- conversation and speed-dating. Our frantic lifestyle reflects our culture’s unspoken message that “speed is better”. Conversely we are told that to live at a slower pace we must sacrifice achievement. By maintaining a 24/7 lifestyle, busily going from one activity to another, we are convinced that the quality of our lives are improving by fitting more into our day, but is it really?

Never before has the prevalence of chronic stress, anxiety, depression and sleep disorders been so high, as well as physical illness. The hectic pace at which we live our lives is clearly at the cost of our psychological and physical health. More than ever people are reporting a sense of feeling disconnected with their lives, never truly enjoying each moment; we are sacrificing depth and enjoyment for speed, and feel overwhelmed about our lives.

Another aspect of our lives that are taking a hit is our relationships. We do not allow time to cultivate meaningful connections with others, which is known to make us happy. Clearly, the detrimental effects on our health are sending the message that people were not designed for this rapidly paced lifestyle. We are designed to function at a rapid pace when needed, however a period of rest and recovery in “cruise mode” should follow; however we are ignoring this innate way of functioning.

The Rise of the “Slow Living” Movement

If you are feeling frazzled and overwhelmed by the turbo setting your life has been set at, you are not alone. An alternative lifestyle has been created by people who wish to connect with their experiences on a deeper sensory level again, who value their health and quality, rather than quantity of their experiences. The slow movement was created by an Italian Carlo Petrini in the 1980’s in response to the opening of a McDonald’s on the Spanish Steps in Rome, which was intended to challenge the fast food phenomena.

The slow movement is a way of connecting with things that bring people meaning and happiness in life such as people, places and food. The movement is not anti-ambition, achievement, work or capitalism, rather it is about doing things at the right speed and depth, striking a balance between rapid pace and cruising. The movement strikes parallels with the practice of mindfulness, which is about living in the present moment, placing an emphasis on the immediate sensory experience as a way to connect with life, which leads to greater satisfaction and has evidence of reducing stress and symptoms of psychological disorders such as depression. The movement includes, “slow travel”, “slow cities”, “slow food”, “slow schools” and “slow money”, as well as “slow living” on a day-to-day basis.

Suggestions for Slowing Down

• Breathe, If you are feeling stressed, frenzied and frantic at times throughout the day, stopping and breathing deeply functions to slow your heart rate and aids in relaxation
• Slow thinking, allow time for slow thoughts and idleness. Try and slow down the rapid internal chatter that often clouds our minds.
• Monitor Speed, think critically about whether or not the task at hand requires a rapid speed or not. If you find yourself working unnecessarily fast, try and bring things back to a slower pace.
• Allow for more breathing space between activities, we often go from one task to another without a break in between and do not allow ourselves to collect ourselves properly. Allow for 15 minutes of free time between tasks if you usually only allow 5 minutes. You will find you are less stressed and your day feels less chaotic.
• Schedule time in your week to do nothing, it is important to recollect yourself after a hectic week. We need time to relax and unwind otherwise we risk burnout and experience unhealthy levels of stress.

If you would like further information on counselling services or Psychologists Perth, contact us today.

Why is Christmas So Stressful?

A study by Roy Morgan Research revealed that 60% of Australians dislike Christmas shopping, with nearly 75% returning home empty-handed. Combined with family obligations, cooking pressures, and financial strain, it’s no surprise that stress, anxiety, and even depression can peak during this time of year.

Stress-Free Christmas Shopping

Christmas shopping doesn’t have to be chaotic. A little preparation can make the experience smoother and far less stressful.

Strategies for Stress-Free Shopping

• Make a List: Plan all your gifts before heading to the shops. Wandering aimlessly can waste time and increase frustration. Think about your loved ones’ interests to simplify gift choices.
• Shop Early and Online: Avoid the last-minute rush by shopping early. Use online stores that offer gift-wrapping and delivery options to save time and reduce stress.
• Stock Up on Extras: Buy a few versatile gifts (like chocolates or candles) for unexpected guests or forgotten recipients.

Check out this guide to online Christmas shopping tips from the Australian Consumer and Competition Commission for safe and efficient purchases.

Managing Christmas Lunch or Dinner

Preparing a festive meal can be fun, but it’s also a major source of stress. Hosting doesn’t mean you need to do everything alone.

Tips for a Relaxed Christmas Meal

• Delegate Tasks: Ask family members to bring a dish. A potluck or buffet-style meal reduces workload and adds variety to the table.
• Simplify the Menu: Focus on a few crowd-pleasers rather than an elaborate spread.
• Plan Ahead: Create a Christmas timetable and shopping list. Buy non-perishables in advance to avoid hectic supermarket runs on Christmas Eve.

For more tips on managing family meals and reducing stress, visit our Family Counselling Services page.

Navigating Family Relationships

Family gatherings can be joyful, but they can also bring tension and emotional triggers. Managing expectations and using healthy communication can help reduce conflict.

Coping Strategies for Family Tension

• Set Realistic Expectations: If certain family dynamics create tension all year, don’t expect everything to magically improve during Christmas.
• Avoid Triggers: Steer clear of sensitive topics like politics or finances. If a conflict begins, redirect the conversation to lighter subjects.
• Plan Group Activities: Organize after-meal activities like backyard cricket or board games to keep everyone engaged and reduce the risk of arguments.
• Use Relaxation Techniques: Deep breathing or mindfulness exercises can help you stay calm in stressful moments.

Learn more about managing family stress during the holidays on the Beyond Blue Christmas Stress Guide.

General Health and Wellbeing at Christmas

Taking care of your physical and emotional health is key to managing holiday stress. Prioritize balance and self-care during the festive season.

Tips for Staying Healthy and Balanced

• Eat and Drink in Moderation: Enjoy the celebrations but try not to overindulge. Excess alcohol and food can worsen stress and impact your health.
• Get Enough Sleep: Lack of sleep can make you more irritable and less able to cope with stress. Aim for regular rest and downtime.
• Keep Moving: Maintain your regular exercise routine to boost your mood, energy levels, and overall resilience. Even a quick walk can work wonders.
• Limit Spending: Financial strain is a common cause of Christmas stress. Set a realistic budget and stick to it to avoid overspending.

If you’re struggling with stress or emotional overwhelm, consider seeking support through our Stress and Anxiety Counselling Services.

Where to Seek Help

If you’re feeling overwhelmed or experiencing heightened stress during Christmas, remember that help is available. You don’t need to manage it alone.

Support Services:

• Lifeline: Call 13 11 14 for 24/7 crisis support.
• Samaritans: Call 13 52 47 for emotional support.
• Your GP: Consult your doctor for support or referrals to mental health services.
• Vision Counselling Services: Book a session with our professional counsellors to help you cope during the festive season.

Conclusion

Christmas doesn’t have to be a time of overwhelming stress. By planning ahead, setting realistic expectations, and prioritizing self-care, you can create a more enjoyable and peaceful festive season. If you’re struggling, reaching out for support is a proactive step toward feeling calmer and more in control.

If you feel overwhelmed this Christmas, Vision Counselling is here to help. Over the holidays you can book a counselling session online and reduce your festive stress.