Dealing with stress: Practical tips and Cayman resources

Dealing with stress: Practical tips and Cayman resources

CIIPA is proud to introduce the newly established Health and Wellness Committee (HWC), a subcommittee of our Membership Engagement Committee. HWC Chair Angela Pretorius has penned an article on the importance of sleep for accountants during busy season.

Stress is an inevitable part of life and often, our job description. Whether it's from work, relationships, or health concerns, everyone experiences stress at some point. While stress in small doses can be motivating, prolonged or chronic stress can have a significant impact on both your physical and mental well-being. Learning how to manage and reduce stress is crucial for leading a balanced and healthy life. Here are some practical tips for dealing with stress effectively.

1. Identify the source of your stress

The first step in managing stress is understanding what’s causing it. Stress can be triggered by external factors such as work deadlines, family responsibilities, or financial issues, or it can arise from internal factors like negative thoughts or worries. By pinpointing the source of your stress, you can take steps to address it directly.

Tips:

Keep a journal or notes on your phone to track when you feel stressed and what you’re doing or thinking at the time.
Identify patterns or triggers that seem to provoke stress so you can better understand how to deal with them.

2. Practice deep breathing

When you’re stressed, your body tends to go into “fight or flight” mode, which can lead to shallow breathing and muscle tension. Taking a few moments to focus on your breath can help activate your parasympathetic nervous system, calming your body and mind.

Tips:

Try deep breathing exercises like the 4-7-8 method: inhale through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale through your mouth for 8 seconds.
Use deep breathing techniques throughout the day, especially when you feel tension building up.

3. Exercise regularly

Physical activity is one of the best ways to reduce stress. Exercise boosts endorphins (the body's natural mood elevators) and helps improve sleep, both of which can have a positive impact on how you feel. Whether it's a brisk walk, yoga, or going to the gym, moving your body regularly can make a huge difference in how you handle stress.

Tips:

Aim for at least 30 minutes of moderate exercise 3 times a week.
Find an activity that you enjoy, so it doesn’t feel like a chore or exercise with a friend so that you have a workout buddy to chat to and keep you accountable.

4. Practice mindfulness and meditation

Mindfulness is the practice of staying in the present moment without judgment. By focusing on the here and now, you can reduce overthinking and worries about the past or future. Meditation, a form of mindfulness, helps you centre yourself and can be a great tool for managing stress.

Tips:

Start with short 5-10 minute sessions of mindfulness or guided meditation.
Use apps or videos to help guide your practice if you’re new to it. A simple google search will help you find many free resources for guided meditations.

5. Talk to someone you trust

Sometimes, the best way to deal with stress is by sharing your feelings with others. Talking to a friend, family member, or therapist can help you feel supported and give you a fresh perspective on your stressors. Verbalizing your feelings can also be a form of emotional release, which can lighten the load.

Tips:

Find a trusted person who listens without judgment and offers a safe space to talk.
If you don’t feel comfortable talking to someone in your life, consider seeking professional counseling or therapy.
See end of this article for other resources to call.
Reach out to the Health and Wellness Committee (HWC) Chair Angela Pretorius (angela@bermanfisher.com)

6. Set boundaries and learn to say no

One of the major sources of stress is taking on too much. Setting clear boundaries with your time and energy can help reduce feelings of overwhelm. Learning to speak up and talk to your manager/ director/partner/colleague when you’re already stretched thin is essential for managing stress and maintaining balance in your life.

Tips:

Be honest about your limits, and don’t be afraid to speak up if you’re feeling overburdened.
Prioritize your commitments and focus on what truly matters to you.
Set realistic To Do lists.

7. Engage in relaxation techniques

Engaging in activities that help you relax can be a great way to de-stress. Whether it’s taking a warm bath, reading a book, or spending time in nature or at our lovely beaches, these activities can help your body and mind unwind. Find what works best for you and make time for it regularly.

Tips:

Make a list of activities that relax you and schedule them into your week so that you can be the best you during busy season.
Consider hobbies or creative outlets like painting, photography, or gardening to promote relaxation.

8. Maintain a healthy diet

What you eat plays a significant role in how you feel. A healthy diet rich in fruits, vegetables, lean proteins, and whole grains can support your mental and physical health. Avoid relying on caffeine, sugar, or alcohol as coping mechanisms, as they can increase stress levels in the long run.

Tips:

Stay hydrated by drinking plenty of water throughout the day.
Stay away from consuming large amounts of artificial sugar. Rather opt for a piece of dark chocolate or nutritious smoothie.

9. Seek professional help when needed

If your stress is overwhelming or persistent, it’s important to seek professional help. A mental health professional can work with you to develop coping strategies, provide therapy, or suggest treatment options if needed. There’s no shame in asking for help when stress becomes unmanageable.

Tips:

Reach out to a therapist, counselor, or doctor if stress is affecting your daily life.
Don’t hesitate to seek help if you’re experiencing symptoms of depression, anxiety, or burnout.

Conclusion

While stress is an inevitable part of life, how you manage it can make all the difference in your overall well-being. By identifying stress triggers, practicing relaxation techniques, setting boundaries, and seeking support when needed, you can take control of your stress and lead a healthier, more balanced life. Remember that managing stress is an ongoing process, and it’s okay to take small steps each day toward building a calmer mindset.

Cayman Resources:

Caymind.ky is a free and confidential mental health helpline for adults who may be experiencing mental health concerns, distress or despair.

1-800-534-6463

Monday-Friday 6:00pm – 11:00pm

Infinite Mind Care

By Appointment www.infinitemindcare.com

(345) 926 0882

info@infinitemindcare.com

OnCourse Cayman

By Appointment www.oncoursecayman.com

(345) 745 6463

The Wellness Centre