While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to relieve the pressure and regain control.
The importance of managing stress
If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.
Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.
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Tip 1: Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.
Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
- Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
- Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
- Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:
- What caused your stress (make a guess if you’re unsure).
- How you felt, both physically and emotionally.
- How you acted in response.
- What you did to make yourself feel better.
Tip 2: Practice the 4 A’s of stress management
While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.
|The four A’s – Avoid, Alter, Adapt & Accept|
|Avoid unnecessary stress|
|It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.|
|Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much.|
|Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.|
|Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.|
|Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.|
|Alter the situation|
|If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.|
|Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. If you don’t voice your feelings, resentment will build and the stress will increase.|
|Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.|
|Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.|
|Adapt to the stressor|
|If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.|
|Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.|
|Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.|
|Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”|
|Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.|
|Accept the things you can’t change|
|Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.|
|Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.|
|Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.|
|Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.|
|Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.|
Tip 3: Get moving
When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.
While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:
- Put on some music and dance around.
- Take your dog for a walk.
- Walk or cycle to the grocery store.
- Use the stairs at home or work rather than an elevator.
- Park your car in the farthest spot in the lot and walk the rest of the way.
- Pair up with an exercise partner and encourage each other as you work out.
- Play ping-pong or an activity-based video game with your kids.
The stress-busting magic of mindful rhythmic exercise
While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.
While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.
Tip 4: Connect to others
There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.
[Read: Social Support for Stress Relief]
Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.
Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.
Tips for building relationships
- Reach out to a colleague at work.
- Help someone else by volunteering.
- Have lunch or coffee with a friend.
- Ask a loved one to check in with you regularly.
- Accompany someone to the movies or a concert.
- Call or email an old friend.
- Go for a walk with a workout buddy.
- Schedule a weekly dinner date.
- Meet new people by taking a class or joining a club.
- Confide in a clergy member, teacher, or sports coach.
Tip 5: Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.
Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.
Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.
Tip 6: Manage your time better
Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.
Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.
Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.
Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.
Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.
Tip 7: Maintain balance with a healthy lifestyle
In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
Tip 8: Learn to relieve stress in the moment
When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now. That’s where quick stress relief comes in.
The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.
Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.
Authors: Lawrence Robinson, Melinda Smith, M.A., and Robert Segal, M.A.
Last updated: November 2021
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Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040. https://doi.org/10.1155/2021/5924040See AlsoThe 16 World’s Best Life Coaches (And Why They’re So Popular)8 Reasons Why Every Small Business Needs an Easy-to-Use CRM Software16 Tips to Overcome Your Fear of Public Speaking | Brian TracyChapter 8. Developing a Strategic Plan | Section 1. An Overview of Strategic Planning or "VMOSA" (Vision, Mission, Objectives, Strategies, and Action Plans) | Main Section
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Singh, Karuna. “Nutrient and Stress Management.” Journal of Nutrition & Food Sciences 6, no. 4 (2016). https://doi.org/10.4172/2155-9600.1000528(Video) Different Ways People: Manage Stress
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Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” PLOS ONE 13, no. 9 (September 5, 2018): e0200997. https://doi.org/10.1371/journal.pone.0200997
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Stress Management – Learn to manage your stress. (American Heart Association)
Stress Management: Enhance Your Well-Being by Reducing Stress and Building Resilience – Special Health Report from Harvard Medical School. (Harvard Health)
Tolerating Distress – Workbook and information sheets to help you manage feelings of distress. (Centre for Clinical Interventions)
Building Your Resilience – Learn how to increase your resilience in the face of stress and hardship. (American Psychological Association)
(VIDEO) How To Relax: 8 Relaxation Tips for Your Mental Health (Mind)
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There are many different conceptualizations of coping strategies, but the five general types of coping strategies are problem-focused coping, emotion-focused coping, social support, religious coping, and meaning making.What are 12 ways to deal with stress? ›
- Eat a healthy diet. A healthy diet can help relax muscles and reduce anxiety. ...
- Reduce caffeine and sugar. ...
- Avoid alcohol, cigarettes, and drugs. ...
- Get plenty of sleep. ...
- Supplement with magnesium. ...
- Identify professionals who can help.
The site was launched in 1999 by Robert and Jeanne Segal, Monika White, and the Rotary Club of Santa Monica. In the ensuing 20 years, HelpGuide has grown from a small local project to an internationally recognized mental health and wellness website that reaches millions of people each month.Where is HelpGuide based? ›
HelpGuide.org International is a nonprofit 501 (c) (3) organization based in Santa Monica, California. It is dedicated to providing information about mental health and wellness.What are the 3 main strategies to reduce stress? ›
Some of these stress-relieving activities may work for you:
Take a walk in nature. Meditate or practice yoga. Work in the garden or do a home improvement project.
- Crying spells or bursts of anger.
- Difficulty eating.
- Losing interest in daily activities.
- Increasing physical distress symptoms such as headaches or stomach pains.
- Feeling guilty, helpless, or hopeless.
- Avoiding family and friends.
- Lower your expectations.
- Ask others to help or assist you.
- Take responsibility for the situation.
- Engage in problem solving.
- Maintain emotionally supportive relationships.
- Maintain emotional composure or, alternatively, expressing distressing emotions.
- Positive reframing. This is often confused with “toxic positivity,” which asks people to think positively — no matter how difficult a situation is. ...
- Write down your thoughts once, then distract yourself for 24 hours. ...
- Practice 'specific gratitude'
Just stepping away from something stressful for a few minutes or taking time away from your normal routines and thoughts can give you enough space and distance to feel calmer. Read a book or a magazine, even if it's only for a few minutes. Run yourself a bath, watch a film, play with a pet or try out a new recipe.
- Feel under lots of pressure.
- Face big changes in your life.
- Are worried about something.
- Don't have much or any control over the outcome of a situation.
- Have responsibilities that you find overwhelming.
- Don't have enough work, activities or change in your life.
- Experience discrimination, hate or abuse.
The first step in managing stress is recognizing it in your life. Everyone feels stress in a different way. You may get angry or irritable, lose sleep, or have headaches or stomach upset.What are the 7 tips for stress management? ›
- Track your stressors. Use a journal to identify which situations create the most stress and how you respond to them. ...
- Set limits. ...
- Tap into your support system. ...
- Make one health-related commitment. ...
- Manage your devices. ...
- Enhance your sleep quality. ...
- Seek additional help.
HelpGuide is a non-profit web resource with over 250 articles, interactive quizzes and other resources covering 31 topics. The site contains self-help tools to help readers to effectively deal with mental, emotional and social health challenges.How social media affects mental health? ›
However, multiple studies have found a strong link between heavy social media and an increased risk for depression, anxiety, loneliness, self-harm, and even suicidal thoughts. Social media may promote negative experiences such as: Inadequacy about your life or appearance.Who is Melinda Smith Ma? ›
Melinda Saranchock, M.A., is the Editor in Chief of HelpGuide. She has a master's degree in psychology and over 15 years of experience as a health writer and editor.How do I get help? ›
Alternatively, online support groups, and listening services like Samaritans phone: 116 123 or Pieta House phone: 1800 247 247 or text HELP to 51444 are good ways of learning to speak about your experience. Reaching out for support, however you decide to do it, is the first step towards things starting to get better.How can you help yourself? ›
- Live Healthy, eat healthy foods, get enough sleep, exercise regularly, and avoid drugs and alcohol. ...
- Practice good hygiene. ...
- See friends to build your sense of belonging. ...
- Try to do something you enjoy every day.
Crisis Lines and Help Lines
In the United States, call 988 for free and confidential support if you are in distress or crisis. If you are experiencing a medical emergency then you should call 911 or your local emergency number.
Get active. Virtually any form of physical activity can act as a stress reliever. Even if you're not an athlete or you're out of shape, exercise can still be a good stress reliever. Physical activity can pump up your feel-good endorphins and other natural neural chemicals that enhance your sense of well-being.
- alprazolam (Xanax)
- clonazepam (Klonopin)
- lorazepam (Ativan)
- diazepam (Valium)
Studies have found many health problems related to stress. Stress seems to worsen or increase the risk of conditions like obesity, heart disease, Alzheimer's disease, diabetes, depression, gastrointestinal problems, and asthma.What are 5 signs that someone is suffering from stress? ›
- Irritable, angry, impatient or wound up.
- Over-burdened or overwhelmed.
- Anxious, nervous or afraid.
- Like your thoughts are racing and you can't switch off.
- Unable to enjoy yourself.
- Uninterested in life.
- Like you've lost your sense of humour.
Many people associate crying with feeling sad and making them feel worse, but in reality, crying can help improve your mood - emotional tears release stress hormones. Your stress level lowers when you cry, which can help you sleep better and strengthen your immune system.What are 5 unhealthy coping strategies? ›
- Avoiding issues. ...
- Sleeping too much. ...
- Excessive drug or alcohol use. ...
- Impulsive spending. ...
- Over or under eating.
- Talk to someone you trust add. Talking to someone you trust about what's making you anxious could be a relief. ...
- Try to manage your worries add. ...
- Look after your physical health add. ...
- Try breathing exercises add. ...
- Keep a diary add. ...
- Complementary and alternative therapies add.
The Semel Institute for Neuroscience and Human Behavior explains that those who struggle with addiction often struggle with maladaptive coping strategies; it could stem from denial, blame, guilt, trauma, abuse and much more.What is the best medicine for overthinking? ›
In addition, medications originally designed for depression, the SSRIs (Prozac, Paxil, Zoloft, Lexapro, Effexor, Cymbalta, and others), are also capable of lowering the underlying level of anxiety which takes a lot of steam out of this phenomenon.What is the root cause of overthinking? ›
The main factors that can lead to overthinking are stress and anxiety, which can be common in the times we're in, says Syslo. So, considering the past two years, it's likely you've found yourself overthinking at some point. "Anxiety is typically a response to fear — a fear of what might come,” says Syslo.What is the difference between overthinking and anxiety? ›
"Everyday worries take place in your thoughts, while anxiety often manifests physically in the body," Devore explains. "You might feel faint or lightheaded.
- Re-balance Work and Home.
- Build in Regular Exercise.
- Eat Well and Limit Alcohol and Stimulants.
- Connect with Supportive People.
- Carve out Hobby Time.
- Practice Meditation, Stress Reduction or Yoga.
- Sleep Enough.
- Bond with Your Pet.
- Get more physical activity. ...
- Follow a healthy diet. ...
- Minimize phone use and screen time. ...
- Consider supplements. ...
- Practice self-care. ...
- Reduce your caffeine intake. ...
- Spend time with friends and family. ...
- Create boundaries and learn to say no.
- Talk to a Friend. In a stressful moment, a quick chat with a friend can work miracles! ...
- Meditate. ...
- Eat chocolate. ...
- Have a cup of tea. ...
- Close your eyes and listen. ...
- Get a massage. ...
- Squeeze a stress ball. ...
- Pet a cat or play with a dog.
According to the American Psychological Association (APA), money is the top cause of stress in the United States. In a 2015 survey, the APA reported that 72% of Americans stressed about money at least some of the time during the previous month.
Heart disease, heart attack, high blood pressure and stroke. Sleep problems. Weight gain. Memory and concentration impairment.Is stress mental or emotional? ›
Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body's reaction to a challenge or demand.What are four strategies to avoid or limit stress? ›
Eat a well-balanced diet, get enough sleep, and exercise on a regular basis. Engage in self-relaxation. Try muscle relaxation, breathing or meditation exercises, prayer, yoga, or swimming to reduce stress. Spend time with nature or listen to quiet music.Does drinking water help stress? ›
Staying hydrated, like getting enough sleep, directly affects your body's cortisol levels and can therefore reduce stress. Often, at the end of a session, we encourage our clients to remember to drink plenty of water.What are the 5 R's of coping with stress? ›
The Five R's are: Rethink, Relax, Release, Reduce, and Reorganize. Each R represents a different level of coping skills that can be used independently to cope with stressors, or combined into a comprehensive stress management plan.Is Psych Central a reliable website? ›
The researchers found that search engines "regularly returned Web sites that were of good or better quality health information." Psych Central was cited as one of the top two mental health-focused Web sites returning search results for this analysis.
Effective communication is always about understanding the other person, not about winning an argument or forcing your opinions on others. To improve your assertiveness: Value yourself and your options. They are as important as anyone else's.What age is Kooth for? ›
Kooth offers emotional and mental health support for children and young people aged between 11 and 24. On Kooth, qualified counsellors are online seven days a week to provide young people using the service with online counselling, through chat-based messaging via drop-in or booked sessions.Which mental health website is best? ›
- Educational Resources. One of the best things any mental health website can offer is resources. ...
- Connection with Others. ...
- The National Alliance on Mental Illness (NAMI) ...
- Psych Central. ...
- Headspace. ...
- VeryWell Mind. ...
- BetterHelp. ...
- The Mighty.
- American Psychological Association (APA) ...
- National Institute of Mental Health (NIMH) ...
- American Board of Professional Psychology (ABPP) ...
- American Educational Research Association (AERA) ...
- Association for Psychological Science (APS) ...
- National Science Digital Library.
Psych Central is free for all of its services including its membership section, which provides access to certain support groups.What are the 4 P's of effective communication? ›
Using creativity and know-how to make up the difference, Louisville Water's communications team has developed tools that build on the company's assets and focus on “4 Ps”: people, product, partnerships, and pipe.What are the 7 C's for effective communication? ›
They can assist you in getting your point across your audience, while maintaining a professional and conversational tone. Clear, concise, complete, considerate, correct, courteous, and concrete content can take your business to the next level.What are the 7 principles of effective communication? ›
- Comprehensive. People shouldn't be left wondering if there is more to come. ...
- Clarity. The purpose of messages should be clear; worded in such a way that the receiver understands the same thing which the sender wants to convey. ...
- Attention and Style. ...
- Coherency. ...
- Timeliness and Urgency. ...
- Importance of Feedback.
NHS Doncaster CCG has commissioned Kooth to provide 24 hours a day, seven days a week digital mental health support to young people and young adults aged 11 to 25. It is available immediately via www.kooth.com.How can I get free counselling UK? ›
You can get free psychological therapies, including counselling for depression, on the NHS. You do not need a referral from a GP. You can refer yourself directly to a psychological therapies service. Or you can get a referral from a GP if you prefer.
Your chat session can be up to 1 hour long and be used to talk about whatever issues are on your mind. We know some of you may prefer to engage in support via messages instead of chat. Our Kooth counsellors are well trained professionals who will assess your needs and provide you with the required support.