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3Ts Self Help Booklet on Stress

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We all experience stress. It happens when the demands of life become too much to cope with. We all cope differently. What is stressful for one is not for another. But whilst we all suffer some degree of stress in our everyday lives, prolonged stress is bad for our health, both physically & mentally and many of us would like to gain some control over it.  It’s important to distinguish good stress from bad stress (or distress) and to remember that stress is not all bad. It’s not necessarily the amount of stress we experience, but how quickly we recover from the effects that is important to our health and wellbeing, so building resilience against stress and anxiety is important.


If you are concerned about stress, are any of these SIGNS familiar?

Physical Signs

  • Tension
  • Headaches
  • Stomach upset, nausea or vomiting
  • Sleeplessness or drowsiness

Emotional Signs

  • Worry
  • Lack of patience,
  • Nervousness
  • Loss of concentration
  • Feeling of isolation
  • Procrastination
  • Frustration

Behavioural Signs

  • Mood swings
  • Loss of appetite or over-eating
  • Suicidal thoughts
  • Self-harm or thoughts of self-harm.


What’s your attitude to Stress?

  • Do you explain stress away as temporary? “I’m just busy this week.”
  • Do you accept stress as the norm? “Sure, things are always mad around here.”
  • Do you blame your stress on others? “Well, if he had done that, I wouldn’t be behind”.

What can you do to reduce Stress?

  • Acknowledge that stress is part of life.
  • Stress is often circumstantial, so deal with the stressor
    • Are you putting off a task, an assignment, a duty?
    • Give yourself enough time to attend to it;
    • Consider your work load.
  • Set realistic goals to keep motivated and focused – make a to-do list but keep it manageable
  • Make time to do something you really enjoy or passionate about outside of work, school or other commitments – a hobby or exercise and
  • Make time for fun, make time to catch up with friends or family, take the family dog for a walk.
  • Challenge your negative thoughts that niggle away at you
  • Eat and sleep well, this helps us all deal with life better!
  • You may benefit from specialist advice for your circumstances. Consider contacting a specialist helpline or support service. 3Ts Self-Help eBooklet on Stress contains an extensive listing of specialist support services ranging from financial planning to mental health.

Healthy ways to deal with stress

  • Avoid the stressor or alter it: change the situation
  • Adapt to or accept the stressor: change your reaction
  • Develop a to do list to help focus you and deal with your stressors


  • Avoid people who stress you out
  • Learn to say ‘NO’ when possible
  • Express your feelings, don’t bottle them up
  • Be willing to compromise
  • Be more assertive
  • Look at your time management


  • Reframe problems
  • Look at the bigger picture
  • Focus on the positive
  • Adjust your standards
  • Learn to be happy with what you can produce
  • Work on your own stress management skills


  • Don’t try to control that which can’t be controlled
  • Learn to forgive
  • Use it as a lesson


  • Don’t set yourself unrealistic goals;
  • Don’t use caffeine, drugs or alcohol as a crutch
  • Don’t try to be a people pleaser, it only adds stress & worry
  • Don’t try to control things you can’t control


3Ts Self-Help Booklet on Stress(Download)

3Ts Self Help Booklet on Stress is free to download here and contains valuable information for anyone concerned about Stress, introducing self help techniques & coping strategies which can be used to take the first steps to recovery as well as sign-posting to professional help. The booklet is a valuable resource for anyone who is feeling stress and for anyone concerned for another.

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