Understanding and Managing Stress


If stress feels too heavy, remember: you don’t have to go through it alone. Speaking with a psychologist, support group, or helpline can make a big difference.


Free or low-cost mental health support in Portugal:


  • SNS Psychological Support Line: đź“ž 808 24 24 24 - Then you must select option 4 (psychological counseling). Available 24/7, in Portuguese/ English -you can ask for help with translation

  • Lisbon Project – Care Team: đź–Ą https://www.lisbonproject.org – Emotional support for migrants and refugees.

  • SOS Voz Amiga: (free helpline service, from 15h30 till 00h30). 213 544 545 > “Call to national fixed network” 912 802 669 - 963 524 660 > “Call to national mobile network”

  • UniĂŁo de Mulheres Alternativa e Resposta (UMAR): https://www.umarfeminismos.org – Support for women.

Psychological Support via SNS (Public Health Service): Ask your médico de família (family doctor) for a referral to a psychologist.

WHAT IS STRESS?

Moving to a new country can be very challenging. Many people experience stress while adapting to a new environment, learning a new language, or finding work. Stress is a normal reaction, but if it becomes too strong or lasts too long, it can affect your health and well-being.

Stress is your body’s way of reacting to changes, challenges, or pressure. It’s like an alarm system that prepares you to face a difficult situation. A little stress can sometimes help you take action — for example, to meet a deadline or solve a problem.
However, when stress is constant, it can stop being helpful and start to harm your health.


HOW DO I RECOGNIZE STRESS?


Stress can show up in your body, emotions, and behavior. If you notice these signs often, it may be time to take steps to reduce stress.

    • Physical signs: fast heartbeat, tense muscles, headaches, stomach problems, sweating, or trouble sleeping.
    • Emotional signs: feeling worried, nervous, irritated, sad, or hopeless.
    • Behavioral signs: avoiding people, eating much more or much less than usual, difficulty concentrating, or using alcohol and substances to cope.

      WHY STRESS CAN BE HARMFUL 

      Short-term stress is natural, but long-term stress can damage your health.

      • Physical health: constant stress can weaken your immune system, make you more tired, and increase the risk of heart problems, headaches, and digestive issues.
      • Mental health: ongoing stress can lead to anxiety, burnout, or depression, making it harder to enjoy life or handle daily challenges.





        STRESS RELIEF TIPS

        Quick stress relief tips and techniques (to use in the moment):

        These techniques can help you feel calmer, more present, and more in control when you feel stressed, worried, or overwhelmed. You can do them alone or with someone you trust.

        1. Name the Feeling

        When you notice you feel “bad” or “tired,” try to be more specific. Ask yourself: “Am I actually feeling stressed? Overwhelmed? Lonely?”
        When you name the feeling, it’s easier to understand and work with it.

        2. 7:11 Breathing

        This helps your body calm down.

        • Breathe in through your nose for 7 counts.

        • Breathe out through your nose for 11 counts.

        • You can also try 3:5 or 5:8 counts.

        • Do it slowly, a few times, until you feel more relaxed.

        3. The 5-4-3-2-1 Grounding Technique

        This helps you focus on the present moment.

        • 5 things you can see – look for small details around you.

        • 4 things you can feel – clothes on your skin, the chair under you, the sun, etc.

        • 3 things you can hear – quiet sounds around you.

        • 2 things you can smell – food, flowers, fresh air, etc.

        • 1 thing you can taste – gum, candy, or just notice the taste in your mouth.
          Take a deep breath afterwards.

        4. Self-Holding

        Give your body a gentle, safe hug.

        • Squeeze your shoulders, hug your belly, or gently press your thighs or arms.

        • This helps you feel safe and connected to yourself.

        5. Heel Drops

        This releases tension from your body.

        • Stand with feet apart.

        • Go up on your toes, then drop your heels down with a small “thud.”

        • Repeat slowly for a few minutes.

        6. Shaking or Bouncing

        Helps your body let go of stress energy.

        • Stand with feet on the ground.

        • Shake your arms, legs, and body like a loose rag doll.

        • You can also bounce gently.

        • Make a small sound if it feels good (like a sigh).

        7. Cross-Body Swinging

        Helps your brain and body work together.

        • Swing your arms gently from side to side across your body.

        • Let them be loose and floppy.

        You can also try to:

        • Go for a short walk or stretch your body.

        • Listen to music you enjoy.

        • Talk to a friend, family member, or someone you trust.

        Long-term habits (to keep stress low over time):

        • Keep a regular daily routine.

        • Eat balanced meals and drink enough water.

        • Get 7–9 hours of sleep each night.

        • Join activities or groups where you feel safe and supported.





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