Release, Respond, Rethink
Release
Tension builds up in our bodies. You may notice your muscles tense up or your heart rate increase. You may experience headaches, irritability, restlessness or fatigue. These may be indicators of tension. Learn to recognise your own symptoms and how you can release this build-up.
‘Release’ is all about letting go of tension and stress. This can be done either actively or passively. Active release can include anything from rock-climbing to playing team sports, whereas passive release can include meditation or art. There are many simple strategies and tips that can be employed to help release tension and reduce stress.
- Go for a run or get some other exercise
- Go swimming
- Enjoy an activity with loved ones or with friends
- Take up a hobby
- Play a game instead of watching TV
- Share a joke with friends
- Indulge in a weekend away
- Get up from your desk at regular intervals
- Enjoy a hot drink and five minute break
- Take a workmate out to lunch
- Keep your favourite pictures framed on your desk or wall
- Take time to greet your colleagues
- Have get-togethers after work
- Don’t be afraid to ask for help
- Try to get outside at least once a day for some fresh air and a walk
- Participate in a local team sport
- Discover local parks or cycling tracks
- Join a local meditation or tai chi group
- Visit an art gallery or a public library
- Make use of your local public swimming pool
- Attend classes to learn a new skill
- Start a laughter group
Respond
‘Respond’ is all about building your resilience with healthy, active behaviour. It encompasses taking positive steps to facilitate a healthy lifestyle. It is all about identifying your needs and then responding to these. A small action can often have a significant positive effect on your wellbeing.
- Take time to connect with friends
- Avoid over-use of alcohol and other drugs (including tobacco) to cope
- Take time to exercise
- Care for your own personal needs
- Eat well and learn about good nutrition
- Drink plenty of water
- Increase your social circle – join a club, group or class
- Share your skills – volunteer
- Learn assertive communication skills
- Look for constructive feedback
- Enjoy healthy meals at work
- Have herbal tea instead of coffee
- Don’t be afraid to ask your colleagues for ideas or opinions to help you
- Focus on potential achievements, or what inspires you, rather than your fear of failure
- Congratulate yourself or co-workers for a job well done
- Perform a random act of kindness every day
- Schedule more fun with others
- Ask for help and reciprocate
- Pay someone a compliment at least once every day
- Volunteer with a local community group
- Learn assertive communication skills
- Use public transport and talk to the people you regularly see
- Invite the neighbours over for a healthy meal
Rethink
Your feelings are created by your thoughts and how you interpret events. Sometimes negative thinking may get in the way of seeing a situation realistically.
‘Rethink’ is about challenging your thoughts and views. It incorporates changing our Automatic Negative Thoughts (ANTs) to Positive Enabling Thoughts (PETs) through simple strategies and tips.
- Look at the bright side in every situation
- Appreciate yourself
- Applaud your friends and family
- Take time to meditate
- Express your thoughts – write them down
- Surround yourself with people that think positively
- Do activities that you enjoy
- Monitor unrealistic negative thinking, e.g. overgeneralising with ‘always’ and ‘everything’
- View situations as challenges, not chores
- Avoid blaming yourself or others
- Imagine the satisfaction of completing your task
- Think about what you can do, rather than what you can’t
- Share your achievements with your colleagues
- Learn how to handle stress
- Look for the positive people in your environment
- Try to find and focus on the strengths in your community
- Give your favourite teacher or nurse a flower
- Avoid blaming yourself or the people around you
- Look for opportunities where all can benefit
- Look for solutions instead of problems
- Acknowledge and support positive leaders in your community.
Disclaimer
This information is for educational purposes. As neither brochures nor websites can diagnose people it is always important to obtain professional advice and/or help when needed.
This information may be reproduced with an acknowledgement to WayAhead – Mental Health Association.
The Association encourages feedback and welcomes comments about the information provided.
5 Ways to Wellbeing
These are five simple and effective ways to improve your psychological and emotional health that are based on extensive international research
Stress Less Tips
The tips are based on health evidence and research, and developed in consultation with target groups and other organisations.
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