How to handle pressure in a positive way

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class="search-box__tags-title">Topics</p> <div class="search-box__tag-list"> <ul class="search-box__tags-list"> <li><a href="/en-za/drinking-and-your-body">Drinking and your body</a></li> <li><a href="/en-za/drinking-and-your-mind">Drinking and your mind</a></li> <li><a href="/en-za/support-with-drinking">Support with drinking</a></li> <li><a href="/en-za/about-alcohol">About alcohol</a></li> </ul> </div> </div> </div> </div> </div> </div> </section> </header>  <main role="main" id="main-content-wrapper" class="main-content-wrapper pilot " data-polltype="motivation"> <div class="article-detail"> <section class="article-title-section bg-primary-blue-01 text-white "> <div class="container-fluid"> <div class="row"> <div class="col-lg-7 col-md-10 offset-md-1 col-12"> <div class="article-detail-content pt-32"> <span class="icon-back-icon-button"></span> <a href="/en-za/drinking-and-your-mind" class="text-white breadcrumb" aria-label="Back">Back</a> <p class="article-category pt-40 pb-8 mb-0 tag"> Drinking and your mind </p> <div class="article-detail-title"> <h1 class="article-item-title" data-id="{9CD7F63B-2C4E-4D63-A6E1-7C2CDA3D3B2C}" data-title='How to handle pressure in a positive way'>How to handle pressure in a positive way</h1> </div> <p class="article-detai-description p-md_2-b pb-32 mb-0"> When we’re stressed, it’s easy to get into the habit of using drinking as a crutch. But there are other ways to manage pressure, says Dr Jessamy Hibberd. </p> </div> </div> </div> </div> </section> <section class="configurable-text p-md_1-b p-md_1-t "> <div class="container-fluid"> <div class="row"> <div class="col-lg-7 offset-md-1 col-md-10 col-12"> <div class="configurable-text__wrapper"> <div class="configurable-text__content rte" data-animate data-animation="fade-in"><p>It's normal to feel under pressure sometimes. It's part of being human. But when pressure and stress get out of control, it can lead to feeling overwhelmed, anxious, irritable and low.</p> <p>While it can be easy to put off dealing with stress - avoiding thinking about things, shutting off at the end of the day with a<a href="/en-za/about-alcohol/did-you-know-beer-wine-and-spirits-all-contain-ethanol"> glass of wine</a> or scrolling through social media - the stresses don't go away. It's like putting them into a big sack; you might not see them so easily but you're carrying them around with you wherever you go. The more you put in, the heavier your burden becomes.</p> <p>Avoiding the problems only leaves you feeling worse in the long run. It's much better to have a proactive approach to handling pressure in a positive way. You don't always have a choice over what life throws at you, but you do have a choice over how you react to it. Rather than drinking to deal with stress, try some of these mood-altering techniques.</p> <h2>Embrace feel-good things</h2> <p>Your <a href="/en-za/drinking-and-your-mind/how-does-drinking-affect-mood-and-behaviour">mood</a> is directly linked to your activities. If you incorporate the things you enjoy or find relaxing, it'll have a positive knock-on effect on your mood. One of the simplest ways to reduce pressure and lift your mood is to look at how you're spending your time and make sure you're doing more of the things that make you feel good and less of the things that make you feel bad.</p> <h2>Reflect on your difficulties</h2> <p>Reflection is a great way to understand yourself better, improve your mood, learn from your experiences and foster personal growth. This allows you to tackle problem areas and make the changes you wish, as well as helping you to recognise what's going well and your part in it. This might seem counter-intuitive but examining difficult feelings is the best way to allow them to pass.</p> <p> <span class="rad-highlight">Getting into a new routine can be tricky. You might not feel good straight away or you might dislike the first type of exercise you try, but stick with it and experiment to find what works for you.<br /> <strong>- Dr Jessamy Hibberd</strong></span> </p> <br /> <h2>Exercise regularly and get enough sleep</h2> <p>Both have amazing benefits for how you think and feel, physically and emotionally. <a href="/en-za/support-with-drinking/can-a-balanced-lifestyle-include-drinking-alcohol">Exercise</a> reduces levels of the body's stress hormones, such as adrenaline and cortisol, stimulates the production of endorphins, increases energy levels and boosts body image and self-esteem. Getting into a new routine can be tricky. You might not feel good straight away or you might dislike the first type of exercise you try, but stick with it and experiment to find what works for you. Moving more will also help with sleep, which is essential for maintaining a functioning brain and body.</p> <h2>Enjoy the nature around you</h2> <p>Spending time outside in green spaces and by water is a brilliant way to reset. Research shows that being close to nature has significant and wide-ranging health benefits. The good news is that even two hours over a week will be enough for you to feel the positive effects of nature.</p> <h2>Stay connected with the people you care about</h2> <p>Relationships are key to our health and happiness, and warm and supportive relationships have long-term benefits for health and longevity. So if you've had a stressful day, pick up the phone or meet up with someone to download your day and gain the benefits.</p> <h2>Calm your body to calm your mind</h2> <p>Changing how you feel physically is another way to settle your mind. The mind and body are constantly sending messages to each other - they work together to look after you and keep you healthy. So you can use your body as a route to feeling calmer. Find a simple breathing exercise you enjoy and try to do it once a day.</p> <h2>Practise being grateful</h2> <p>People who are grateful are happier, healthier and more fulfilled. When we think about what we're grateful for, we force our minds to focus on the good things we already have, rather than dwelling on what we don't have or searching for something new. Tonight, before you go to bed, think back over your day and remember three good things that happened. Things that went well, that you enjoyed or were grateful for - a relationship, a sunny day, a hug, work going well, a delicious meal, being outdoors, or even just a hot mug of tea.</p> <h2>Unplug from technology regularly</h2> <p>We're becoming ever more connected through technology due to blurred lines between work, social life and home. Whenever you're working, checking, updating or replying, you're pulled straight into a world that's not yours - other people's lives, work, the news and all the pressure, comparisons and expectations that brings. When you're in this mode, you're 'on' and being constantly in this state is exhausting. Make sure you give yourself time without your phone. Put it in another room when relaxing and keep it out of your bedroom.</p></div> </div> </div> </div> </div> </section> <div class="feedback-container "> <div class="container-fluid"> <div class="row"> <div class="col-md-10 col-lg-7 offset-md-1 col-12"> <div id="feedbackApp" class="feedback-options column-start-1 column-end-13"> <div class="feedback-inner align-items-center d-flex justify-content-between" v-if="!feedbackGiven"> <div class="feedback-text"> <p class="m-0">Did you find this article helpful?</p> </div> <div class="feedback-right d-flex"> <a href="javascript:;" class="feedback-btn yes" :class="{ active: activeButton === 'yes' }" @click="handleYesClick"> Yes </a> <a href="javascript:;" class="feedback-btn no" :class="{ active: activeButton === 'no' }" @click="handleNoClick"> No </a> </div> </div> <div class="feedback-thankyou" v-if="showThankYou" :class="{ 'fade-in': showThankYouAnimation }"> <p class="m-0">Thanks for your response!</p> </div> <div class="feedback-form" v-if="showForm" :class="{ 'fade-in': showFormAnimation }"> <form class="contact-form" enctype="multipart/form-data" id="contact-form" method="post" @submit.prevent="submitForm"> <div class="contact-us__form"> <p>Thank you for your feedback. 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Dru Jaeger believes there's another way – what makes you happy?'> <noscript> <img src='/~/media/Images/D/drinkiq/Universal/drinkiq--images/pt-br--brazil- portugues/how-can-drinking-affect-the-people-around-you-hero-brazil.webp' alt='Measuring our behaviour against others is a habit we all indulge in from time to time. Dru Jaeger believes there's another way – what makes you happy?' /> </noscript> </picture> </div> <div class="article-description h-100 p-sm-2 bg-white text-primary-black-01"> <div class="article-category tag mb-8">Drinking and your mind</div> <div class="article-title cards">When it comes to drinking, what is ‘normal’?</div> </div> </a> </div> <div class="swiper-slide h-auto "> <a href="/en-za/drinking-and-your-mind/what-are-the-effects-of-drinking-on-mental-health" class="related-article" aria-label="What are the effects of drinking on mental health?"> <div class="article-image"> <picture> <img class="lazy" data-src='/~/media/Images/D/drinkiq/Universal/drinkiq--images/in-english/banner-module-images/drinking-and-your-mind/mental-health-ill-hero.webp' alt='It depends on many complex factors, like how much you drink and your natural state of mind, and there are short and long-term effects to consider.'> <noscript> <img src='/~/media/Images/D/drinkiq/Universal/drinkiq--images/in-english/banner-module-images/drinking-and-your-mind/mental-health-ill-hero.webp' alt='It depends on many complex factors, like how much you drink and your natural state of mind, and there are short and long-term effects to consider.' /> </noscript> </picture> </div> <div class="article-description h-100 p-sm-2 bg-white text-primary-black-01"> <div class="article-category tag mb-8">Drinking and your mind</div> <div class="article-title cards">What are the effects of drinking on mental health?</div> </div> </a> </div> <div class="swiper-slide h-auto "> <a href="/en-za/support-with-drinking/how-to-feel-less-ashamed-and-open-up-to-people-you-trust" class="related-article" aria-label="How to feel less ashamed and open up to people you trust"> <div class="article-image"> <picture> <img class="lazy" data-src='/~/media/Images/D/drinkiq/Universal/drinkiq--images/us-english/support-with-drinking/how-to-feel-less-ashamed-and-open-up-to-people-you-trust.webp' alt='Confiding in someone can help if you’re going through difficult times or perhaps you’re worried about your relationship with alcohol. 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