Lesley Lock (left) and Izzie Bloxham-Shelly (right)

An international awareness day

Stress Awareness Day is observed on the first Wednesday of November every year, as part of the International Stress Awareness Week.

Stress Awareness Week was established to help raise awareness of mental health, and the problems associated with stress as well as the strategies to manage it effectively. This year’s theme for the Week is, Campaigning to Reduce Stress and Improve Wellbeing.

Advice from specialists in Therapeutic Services

To mark Stress Awareness Day, we’ve interviewed Lesley Lock, Senior Mental Health Practitioner, and Izzie Bloxham-Shelly, Psychological Wellbeing Practitioner, from Therapeutic Services on campus, and asked them to share their advice on stress awareness and coping mechanisms:

What is stress, and how can it affect our mental and physical health?
Stress is a natural response to the pressures or demands we face, like adjusting to new environments, or managing responsibilities. When stressed, our bodies release hormones such as cortisol and adrenaline, to help us respond to challenges. In short periods, stress can boost focus and motivation.

However, when stress becomes constant, it can start to take a toll on our health, contributing to feelings of worry, fatigue, irritability, headaches, digestion, difficulty sleeping, and a compromised immune system.

What is the difference between stress and other mental health issues, such as anxiety?
Stress is usually linked to a direct external stressor, such as finishing a project or sitting in traffic. A little bit of stress is normal to experience and can motivate us to achieve our goals. However, stress can also become chronic, hindering our optimal functioning.

Anxiety tends to be triggered internally, for example by excessive thoughts, excessively worrying about the past or future, or being overwhelmed by hypothetical scenarios. There may not be an immediate external "danger", but our mind tells us there is. Anxiety can linger and can be present even if the stressor isn’t.

What are some effective strategies for managing stress in daily life?
Practise mindfulness and relaxation techniques, challenge negative thoughts by reframing them positively, and use problem-solving to tackle specific stressors by identifying issues. Evaluate unhelpful thoughts – are they realistic? Gather factual evidence for and against these thoughts. Brainstorm solutions and take actionable steps.

How can physical symptoms of stress be addressed?
Try progressive muscle relaxation – tensing and relaxing each muscle group from head to toe, or guided visualisation, where you imagine a peaceful scene. Deep breathing also soothes the nervous system and slows a racing heart. Box breathing (inhale, hold, exhale, hold for four counts each) or 4-7-8 breathing (inhale for four, hold for seven, exhale for eight) could also help.

You could try body scan meditation too, gently noticing each part of the body to release tension. Even a few minutes of mindful walking could help you temporarily reduce stress.

What can we do whilst on a break on campus to calm the mind?
Get some fresh air. Go for a stroll – the boundary walk is lovely, Stanmer Park is right on our doorstep. Take 10 minutes to walk around campus, noticing sounds, sights, colours. Reframe thoughts with a positive mindset. Pray, meditate or tap into your arty side. Be kind to yourself, embrace imperfection, slow down, connect with others and be honest about your feelings.

A go-to relaxation technique that can be easily applied at one’s desk?
The STOP method – first you stop, pause whatever you’re doing or thinking, and be present in the moment. Take a deep breath, focusing on the physical sensations of the breath moving in and out of your body. Observe your thoughts, emotions and any physical sensations.

What can we do to prevent stress before it becomes overwhelming?
Small, consistent changes can lead to significant improvements. Plan and organise – break down tasks and keep track of deadlines. Take regular breaks and prioritise quality sleep. Exercise, build a structured daily routine to create stability, practise mindfulness, set realistic boundaries, and seek support when needed.

When should someone seek professional advice?
When stress symptoms do not ease and begin to have a detrimental impact on your wellbeing, or quality of life. Watch for changes in sleep, appetite, personal hygiene, reliance on drugs or alcohol, irrational fears, prolonged low mood, excessive anxiety, or thoughts of self-harm.

Find out more

Find out how to look after your mental wellbeing and check the help available at Sussex if you or a peer needs support.