{"alias":"blogEntry","byline":"Illustration: Pui Lee at Scout Editions","standfirst":"To help you come out the other side of this crisis smiling, we\u2019ve put together a list of nine small things that are suitable for all the family and might help you beat stress.","content":{"layouts":[{"type":"singleColumn","areas":[{"items":[{"gridType":"gridImageBlock","gtmId":"gtmId","gtmClass":"gtmClass","image":"/media/6101/advice_6.jpg","width":1920,"height":1080,"altText":"","caption":"","link":null}]}],"config":null},{"type":"singleColumn","areas":[{"items":[{"gridType":"RichTextBlock","content":"\u003Cp\u003EThings are pretty stressful at the moment. There are the obvious health fears, work\u2019s become a worry (had anyone ever heard the word \u2018furlough\u2019 before this week?), news updates are almost constant, and on top of that, most families are now at least a fortnight into having to share (sometimes very limited) space together, all of the time. But there are ways to cope \u2013 we promise.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EBreathe\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EIt sounds simple, but the first thing to do when you feel stress mounting is to take a few deep breaths \u2013 it\u2019s probably the easiest and quickest thing to do. Focusing on your breathing can help take your mind off what\u2019s bothering you and calm your body down. If you struggle to slow your breathing, try an app like Calm or Headspace, which have free guided meditations to help. You can also try something like the 8-4-7 technique, breathing out of your mouth for eight seconds, then inhaling through your nose for four seconds, then holding it for seven seconds, then repeating.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003ERe-frame the stress\u003C/strong\u003E\u003Cstrong\u003E\u0026nbsp;\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EA study found that believing stress is bad for you increases the negative impact of stress on your body. The flip side is that believing stress can be positive dramatically reduces this negative impact \u2013 amazing, right? \u003Ca rel=\u0022noopener\u0022 href=\u0022https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend\u0022 target=\u0022_blank\u0022\u003EWatch this TED Talk by health psychologist Kelly McGonigal\u003C/a\u003E to learn how to re-frame how you see stress and make it your friend.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EExpress yourself\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EIf you\u2019re feeling stressed, find a private space (if possible) and call a friend or family member to chat. It\u2019s a bit of a clich\u00E9, but a problem solved really can be a problem halved \u2013 you\u2019re not in this situation alone, and once you\u2019ve shared your feelings then there\u2019s someone else to help you get to the other side.\u003C/p\u003E\n\u003Cp\u003EVideo chats have been proven to be more mentally beneficial than phone calls, so try using an app like Houseparty (where friends and family can \u2018join the party\u2019 and join your chat at any time \u2013 so maybe not the best choice for a private chat, but perfect when you\u2019re just in the mood to talk), Zoom (where you can add virtual backgrounds \u2013 great for when you want to pretend you\u2019re on the beach or up a mountain), Skype, FaceTime or Whatsapp video chat. Seeing a new friendly face could be all you need to feel better.\u003C/p\u003E\n\u003Cp\u003EIf you don\u2019t have anyone outside your home to talk to, or you don\u2019t feel like chatting, try writing your feelings down. You could keep a quarantine journal, or just write a list of what\u2019s going on (or how you feel). Getting stuff down on paper can really help clear your head, and once it\u2019s all there, you can start planning some solutions.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EEat or drink something tasty\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EIt doesn\u2019t matter if you\u2019re a fruit fiend or devoted to nuts and seeds \u2013 there are plenty of foods that contain vitamins and minerals that can help relieve stress. Cooking something also helps lots of people to relax. Watching ingredients combine and change as they transform into a flapjack, energy bar, or soup can be really calming. If you\u2019re not hungry, a comforting hot drink is often relaxing. Give something without caffeine a go (such as camomile or peppermint tea), especially if you\u2019re stressed before bed and need to calm down so you can sleep.\u0026nbsp;\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003ELaugh\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003ESometimes the best way to deal with stress is to take your mind off things for a little while. Thanks to the wonders of the internet, you\u2019re never more than a click away from a dog reviewing human food or cats falling off things \u2013 or finding a funny GIF to put a smile back on your face.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EGet some rest\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EStress takes its toll on our bodies, and rest is vital to recharge. Give yourself permission to relax, and make sure you leave enough time for a good night\u2019s sleep. A bedtime routine can really help \u2013 stop scrolling social media, and do something calming such as reading or colouring.\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EPet an animal\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EInteracting with animals has been shown to decrease levels of cortisol (a stress-related hormone) and lower blood pressure. Size doesn\u2019t matter here \u2013 a hamster or gerbil can be just as calming as a Great Dane. If you don\u2019t have a pet at home, you could just go on a walk around your neighbourhood in hope of encountering a furry friend.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EGet some exercise\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003EIf you can (ie you have a garden or balcony space, or you\u2019re not self-isolating), getting outside into the fresh air can be a great stress reliever. The government currently allows going for a short run, walk or bike ride every day, and it\u2019s important that you do this if you can. A quick walk uses up energy (which can be great if stress makes you antsy) and can help you refocus. Just remember to keep two metres distance between yourself and others, and wash your hands as soon as you get home.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003ELight a candle\u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003ETheir soothing smell and flickering flame make candles a perfect partner for a relaxing evening. Orange could help reduce stress, lavender could help you relax, and vanilla could boost your mood. What\u2019s your favourite scent?\u003C/p\u003E\n\u003Cp\u003EThese tips don\u2019t fix the big stuff, but hopefully they make things more manageable. If you\u2019re still feeling stressed and overwhelmed, you can contact\u0026nbsp;\u003Ca href=\u0022http://www.samaritans.org/\u0022\u003ESamaritans\u003C/a\u003E\u0026nbsp;24 hours a day, 365 days a year by calling 116 123 (free from any phone) or emailing\u0026nbsp;\u003Ca href=\u0022mailto:jo@samaritans.org\u0022\u003Ejo@samaritans.org\u003C/a\u003E. If you\u2019re experiencing a mental health problem or supporting someone else, you can call\u0026nbsp;\u003Ca href=\u0022http://www.sane.org.uk/what_we_do/support/helpline\u0022\u003ESANEline\u003C/a\u003E on 0300 304 7000 (4.30pm\u201310.30pm every day). You can find \u003Ca rel=\u0022noopener\u0022 href=\u0022https://www.mind.org.uk/information-support/guides-to-support-and-services/crisis-services/helplines-listening-services/\u0022 target=\u0022_blank\u0022\u003Emore helplines for specific issues here\u003C/a\u003E.\u003C/p\u003E\n\u003Cp\u003EShare your tips for surviving the quarantine stress-free on our \u003Ca href=\u0022https://www.facebook.com/scoutassociation/\u0022\u003EFacebook\u003C/a\u003E and \u003Ca href=\u0022https://twitter.com/UKScouting\u0022\u003ETwitter\u003C/a\u003E pages.\u003C/p\u003E","gtmId":"","gtmClass":""}]}],"config":null}]},"searchDescription":null,"pageType":null,"location":null,"versionDate":"04 April 2020","reviewDate":null,"furtherReading":[],"relatedLinks":[],"id":76581,"nodeName":"9 ways to deal with stress","title":"9 ways to deal with stress","type":"blogEntry","image":{"url":"/media/6101/advice_6.jpg?width=800\u0026height=450\u0026v=1d9becd0977f590","caption":"Advice 6","type":"jpg","size":731571,"width":1920,"height":1080,"altText":""},"assets":null,"headerOptions":{"headerTitle":"9 ways to deal with stress","headerSubTitle":null,"headerCta":null,"headerCtaText":null,"headerCtaLink":null,"headerBackgroundColour":null,"showSEOImage":false,"headerBackgroundImage":null,"quickLinks":null},"subHeader":"","browserTitle":null,"silktide":"eyJjbXMiOiJVbWJyYWNvIiwiZWRpdG9yVXJsIjoiaHR0cHM6Ly9wcm9kLWNtcy5zY291dHMub3JnLnVrLy91bWJyYWNvIy9jb250ZW50L2NvbnRlbnQvZWRpdC83NjU4MSJ9","canonicalUrl":"https://www.scouts.org.uk/news/2020/april/9-ways-to-deal-with-stress/"}