*Welcome to the OutUK series looking at gay men and their health brought to you in association with the NHS* website.**
	Each week we'll tackle a different topic in our A to Z of Gay Health. We'll have features and advice on everything from relationships, sexual health, mental and physical conditions and how to stay fit. You can follow any of links provided below for more information direct from the NHS website, or view any of our Previous A to Z Features.

You should also know that OutUK has produced a special report about: Coronavirus Covid-19.

This Week - Y : You Being Stressed

Most people feel stressed sometimes and some people find stress helpful or even motivating. But if stress is affecting your life, there are things you can try that may help.

Support is also available if you're finding it hard to cope with stress.

Symptoms of stress

Stress can cause many different symptoms. It might affect how you feel physically, mentally and also how you behave.

It's not always easy to recognise when stress is the reason you're feeling or acting differently.

Things you can try to help with stress

Do

try talking about your feelings to a friend, family member or health professional. You could also contact Samaritans, call: 116 123 or email: jo@samaritans.org if you need someone to talk to
find out more about 10 stress busters - including getting started with exercise and setting aside time for yourself
use easy time-management techniques to help you take control
use calming breathing exercises
plan ahead for stressful days or events - planning long journeys or making a list of things to remember can really help
consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website
listen to free mental wellbeing audio guides

Don't

do not try to do everything at once - set small targets you can easily achieve
do not focus on the things you cannot change - focus your time and energy into helping yourself feel better
try not to tell yourself that you're alone - most people feel stressed at some point in their life and support is available
try not to use alcohol, cigarettes, gambling or drugs to relieve stress - these can all contribute to poor mental health

Further information and support

Mind - managing stress and building resilience: get advice to help you adapt and bounce back during difficult times
Every Mind Matters - get your free Mind Plan: personalised mental wellbeing tips and advice to your email inbox
Every Mind Matters - self-help cognitive behavioural therapy (CBT) techniques: learn how to manage stress and worry, and boost your mental wellbeing

Where to get NHS help for stress

Referring yourself for therapy

If you need more support, you can get free talking therapies like cognitive behavioural therapy (CBT) on the NHS.

You can refer yourself directly to an NHS talking therapies service without a referral from a GP.

Find an NHS talking therapies service

If you're under 18, or want to get help for someone under 18, find out how to get mental health support for children and young people.

See a GP if:

you're struggling to cope with stress
things you're trying yourself are not helping
you would prefer to get a referral from a GP

Call 111 or ask for an urgent GP appointment if:

you need help urgently, but it's not an emergency

111 can tell you the right place to get help if you need to see someone. Go to 111.nhs.uk or call: 111.

Call 999 or go to A&E now if:

you or someone you know needs immediate help
you have seriously harmed yourself - for example, by taking a drug overdose

A mental health emergency should be taken as seriously as a medical emergency.

Find your nearest A&E

Causes of stress

Stress is usually a reaction to mental or emotional pressure. It's often related to feeling like you're losing control over something, but sometimes there's no obvious cause.

When you're feeling anxious or scared, your body releases stress hormones such as adrenaline and cortisol.

This can be helpful for some people and stress might help you get things done or feel more motivated.

But it might also cause physical symptoms such as a faster heartbeat or sweating. If you're stressed all the time it can become a problem.

Identifying the cause

If you know what's causing your stress it might be easier to find ways to manage it.

Some examples of things that may cause stress include:

work - feeling pressure at work, unemployment or retirement
family - relationship difficulties, divorce or caring for someone
financial problems - unexpected bills or borrowing money
health - illness, injury or losing someone (bereavement)

Even significant life events such as buying a house, having a baby or planning a wedding could lead to feelings of stress.

You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.

Find out about the 5 steps to mental wellbeing

We'll have more information and advice next week on another topic in our A to Z of Gay Health. We have covered many subjects in this series and you can catch up with all of our Previous A to Z Features. If you want to find out more about this week's subject you can visit the Original article on the NHS website. If you are worried by any aspect of your health make sure you go and see your doctor or book an appointment at your local clinic.
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