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Whilst stress and anxiety are closely related, they have important differences. Stress is typically a response to a specific external trigger or stressor, like a work deadline or financial worry. Once the stressor is removed, stress usually subsides.

Anxiety, on the other hand, can persist even without an obvious trigger. It often involves persistent, excessive worry about everyday things and can feel harder to control. Anxiety may continue long after a stressful situation has passed, affecting your daily functioning and wellbeing.

Overthinking is a common challenge that can significantly impact your mental wellbeing and self-esteem. Here are some practical strategies to help:

• Practise mindfulness: Ground yourself in the present moment through breathing exercises or meditation
• Set a “worry time”: Designate 15-20 minutes daily to process your concerns, then consciously let them go
• Challenge negative thoughts: Ask yourself if your worries are based on facts or assumptions
• Take action: Focus on what you can control rather than dwelling on worst-case scenarios
• Engage in activities: Physical exercise, creative pursuits, or social connections can interrupt overthinking patterns

Remember, changing thought patterns takes time and practise. Be patient and compassionate with yourself during this process.

Low self-esteem can manifest in various ways. Common signs include:

• Constant self-criticism and negative self-talk
• Difficulty accepting compliments or dismissing achievements
• Frequently comparing yourself unfavourably to others
• Avoiding challenges or new experiences due to fear of failure
• Struggling to set boundaries or say no to others
• Seeking constant validation from others
• Feeling unworthy of love, success, or happiness

If you recognise these patterns in yourself, know that self-esteem can be rebuilt through self-compassion, challenging negative beliefs, and celebrating your strengths and accomplishments.

Managing stress effectively involves incorporating healthy habits into your daily routine. Here are some proven techniques:

• Regular exercise: Even a 20-minute walk can significantly reduce stress hormones
• Deep breathing: Practise 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8)
• Sleep hygiene: Maintain consistent sleep schedules and create a relaxing bedtime routine
• Healthy boundaries: Learn to say no and prioritise your wellbeing
• Social connection: Talk to trusted friends or family about your concerns
• Time management: Break large tasks into smaller, manageable steps
• Self-care activities: Engage in hobbies, journalling, or activities that bring you joy

The key is consistency -small daily practises often have more impact than occasional intensive efforts.

Consider seeking professional support if you experience any of the following:

• Your symptoms persist for several weeks or months without improvement
• Mental health challenges are interfering with work, relationships, or daily activities
• You’re experiencing persistent feelings of hopelessness or depression
• Self-help strategies and lifestyle changes aren’t providing relief
• You’re having thoughts of self-harm or suicide
• You’re using substances to cope with difficult emotions
• Physical symptoms like sleep problems, appetite changes, or unexplained pain persist

Remember, seeking help is a sign of strength, not weakness. Early intervention often leads to better outcomes and faster recovery.

Yes, absolutely. The mind and body are deeply connected, and prolonged stress or anxiety can manifest in various physical ways:

• Headaches or migraines
• Muscle tension, particularly in the neck, shoulders, and jaw
• Digestive issues like stomach aches, nausea, or IBS
• Sleep disturbances or insomnia
• Fatigue and low energy
• Rapid heartbeat or chest tightness
• Weakened immune system leading to frequent illness

If you’re experiencing persistent physical symptoms, it’s important to consult with a healthcare provider to rule out other medical conditions whilst also addressing stress management and mental wellbeing.

Mindfulness is the practise of being fully present in the moment, observing your thoughts and feelings without judgement. Rather than dwelling on the past or worrying about the future, mindfulness anchors you in the here and now.

Benefits of regular mindfulness practise include:

• Reduced anxiety and stress levels
• Improved emotional regulation
• Better focus and concentration
• Enhanced self-awareness
• Greater acceptance of difficult emotions
• Improved sleep quality

You can practise mindfulness through meditation, mindful breathing, body scans, or simply paying full attention to everyday activities like eating or walking. Even a few minutes daily can make a significant difference.

Resilience is your ability to bounce back from adversity and adapt to challenging circumstances. Whilst some people may seem naturally resilient, it’s a skill anyone can develop:

• Cultivate strong relationships: Build and maintain supportive connections with family and friends
• Practise self-compassion: Treat yourself with the same kindness you’d offer a good friend
• Focus on what you can control: Accept what you cannot change and direct energy towards actionable steps
• Maintain perspective: Remember that challenges are temporary and you’ve overcome difficulties before
• Set realistic goals: Break big challenges into smaller, achievable steps
• Take care of your physical health: Exercise, nutrition, and sleep form the foundation of resilience
• Learn from experience: Reflect on past challenges and how you successfully navigated them

Building resilience is an ongoing process. Each time you face and work through a challenge, you strengthen your ability to handle future difficulties.