Stress
Stress is not necessarily a ‘bad’ thing.
Without this brilliant ability to feel stress, humankind wouldn’t have survived. Our cavemen ancestors, for example, used the onset of stress to alert them to a potential danger, such as a sabre-toothed tiger.
Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol, and norepinephrine to prepare the body for physical action.
This causes several reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as digestion.
Through the release of hormones such as adrenaline, cortisol and norepinephrine, the caveman gained a rush of energy, which prepared him to either fight the tiger or run away.
In the modern world, the ‘fight or flight’ mode can still help us survive dangerous situations, such as reacting swiftly to a person running in front of our car by slamming on the brakes.
The challenge is when our body goes into a state of stress in inappropriate situations.
When blood flow is going only to the most important muscles needed to fight or flee, brain function is minimised.
This can lead to an inability to ‘think straight’; a state that is a great hindrance in both our work and home lives. If we are kept in a state of stress for long periods, it can be detrimental to our health.
Are you feeling stressed?
If you are feeling stressed, we recommend you take the Stress Management Society’s stress test.
As part of the test, you will be asked a series of multiple choice lifestyle questions around common stressors.
At the end of the test you will be given a score and a personalised report with recommendations.
Anxiety
Anxiety is defined as a feeling of stress, panic or fear that can affect your everyday life. Click on the links below to find out more about anxiety.
Self-care tips to reduce stress and anxiety
Take time for yourself
Self-care is not selfish. You cannot pour from an empty cup so take the time to refill your own cup. Go for a walk and listen to the sounds around you, buy yourself some flowers, have a bath, relax with candles and your favourite music. By giving yourself love and attention, you are more capable of then giving to others.
Talk to others
It is always comforting to know you are not alone, share your experiences and stories with others going through the same things. There is a variety of mental wellbeing support resources available in the trust, remember its okay not to be okay.
If you need support, the trust has a free confidential counselling service. This can be accessed by emailing [email protected].
Check in with yourself using the How Am I? tool.
Look after your own wellness
A balanced diet and adequate hydration are important for you to stay in good health. There are lots of healthy eating and hydration resources on our staff wellbeing pages.
Leave work at work
Set your self boundaries. Do not check emails or do work tasks unless on duty. Switch off from at the end of a shift or workday.
Take your breaks away from your work area
Use this time to chat to colleagues about an interest outside of work rather than scrolling through your phone. Alternatively, why not read a novel, listen to music, or sit outside and enjoy nature.
Rest
We all need to shut off and recharge our batteries every day. A good night sleep is essential to cope with daily life. Click the link below to view a range of sleep hygiene resources.
Get some exercise
Endorphins ‘feel good’ chemicals are produced when we exercise which in turn helps to reduce the feelings of stress, so why not go for a walk. Click on the link below to view a range of physical activity resources.
Mindfulness
Paying attention to the present moment, to your own thoughts and feelings and to the world around you can improve your mental wellbeing. Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better. Awareness also helps us to notice signs of stress earlier and helps us to deal with them better. More information about what mindfulness is can be found below.
Mindfulness courses delivered by Tees Esk and Wear Valley
These courses vary in length, some are face-to-face and some are online. For more information, visit their mindfulness page.
Take time to think about the good things in your life
Each day, consider what went well and try to list three things you are thankful for.
Plan
Planning any upcoming stressful days or events – a to-do list, the journey you need to do, things you need to take – can really help.
What trust support is available to support your mental health?
Occupational health staff counselling team, email [email protected] to request an initial assessment appointment.
Psychology training team – The psychology training team run a number of workshops including mindfulness practice, neurodivergence at work, using self compassion to protect against burnout and compassion fatigue and many more. Visit the below link for full details. Please note, this is an internal South Tees Hospitals link and will only work if you are using a trust computer.
Please email [email protected] to book a place or express interest in one of their courses.
Support outside the organisation
ICS Wellbeing Hub
The North East and North Cumbria Staff Wellbeing Hub is open to anyone who works in health or social care in the North East area. They are a highly confidential source of support in these challenging times.
Samaritans
Call 116 123 FREE from any phone 24 hours a day, 365 days a year no matter what you are going through. You can also email [email protected].
Impact on Teesside
Impact on Teesside are a specialist mental health service providing personalised treatment and support. Offers talking therapies, counselling and support for people living with long-term health conditions: 01642 573 924
Nurse Lifeline
Nurse Lifeline is dedicated to supporting the mental health and wellbeing of nurses and midwives through a peer listening service: Call 0808 801 0455 Monday to Friday, 7pm to 10pm.
Useful apps – mental health
Headspace
Headspace is a science-backed app in mindfulness and meditation, providing unique tools and resources to help reduce stress, build resilience, and aid better sleep.
There is free access to all NHS staff with an NHS email address until Monday 31 March 2025.
Unmind
Unmind is a mental health platform that empowers staff to proactively improve their mental wellbeing using assessments, tools, and training.
There is free access to NHS staff until Wednesday 31 December 2025.
Shiny Mind
If you are an NHS nurse, midwife, nursing associate or healthcare support worker in England, you can help to support your mental health and wellbeing by downloading the nursing version of Shiny Mind.