Oliver Newth

Stress

My personal approach to understanding and managing stress

· 2 min read · budding

Stress affects me both mentally and physically. While I've learned that some stress helps me perform better, I need active strategies to prevent it from becoming overwhelming.

My Stress Signals

  • Physical: Tight shoulders, shallow breathing, headaches
  • Mental: Racing thoughts, difficulty focusing, forgetfulness
  • Emotional: Irritability, anxiety, feeling overwhelmed
  • Behavioral: Poor sleep, stress eating, procrastination

What Works For Me

  • Morning Meditation: 10 mins using Headspace app
  • Quick Resets: 4-7-8 breathing when feeling tense
  • Movement: Daily walk + 3x weekly strength training
  • Evening Routine: Gentle stretching before bed
A feedback map links noticing stress signals to trying relaxation, movement, sleep routines or social support, then journaling what helped. A separate branch directs persistent or disruptive symptoms toward professional support.
Stress signals can prompt a choice of coping strategy and a short review of what helped. This conceptual map is not a diagnosis; the source advises professional support when symptoms persist or coping is difficult. Original conceptual diagram based on National Institute of Mental Health, I'm So Stressed Out! Fact Sheet.

My Support System

  • Professional: Regular check-ins with a professional when needed
  • Personal: Weekly calls with close friends
  • Work: Regular 1:1s with manager about workload
  • Home: Quiet space for decompression

My Tracking System

I use my stress journal to track:

  • Daily stress level (1-10)
  • Key triggers and patterns
  • What helped / didn't help
  • Sleep quality correlation

Prevention Strategy

Using GROW framework for my stress management:

  1. Goal: Keep stress at a manageable level
  2. Reality: It spikes during big projects
  3. Options: Better boundaries, delegation, breaks
  4. Way Forward: implementing structured breaks
Tip

My Emergency Kit

  • 5-minute meditation audio
  • Calming playlist
  • Contact info for support people
  • List of quick stress-relief exercises
Note

Personal Reminder It's okay to step back when feeling overwhelmed. My health comes first.

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