Therapists Disclose Their No-Nos When It Comes To Stress Management With April being Stress Awareness Month, psychologists and mental health specialists give stress-relieving tips so you may stay relaxed all year.

With the arrival of spring and its mood-boosting flowers and sunlight, many of us naturally begin to brush off the cobwebs of the winter blues, feeling as if we have a fresh lease on life.

April also marks the start of Stress Awareness Month in the United Kingdom, which is another incentive to pay attention to our mental health. Moreover, with 79% of British people reporting feeling anxious at least once a month, and stress levels being greatest among 18-24-year-olds, there's never been a better moment to assess our mental health.

So, what is the best way to go about it? Most of us know what we should do to cultivate great mental health - getting enough sleep, exercising, eating a healthy diet, and so on - but what should we avoid? Experts offer their intimate knowledge here.

Don't give your inner critic a platform.
According to Nicole O'Connor, Care Services Chief of Staff and Licensed Therapist at Headspace Health, it's critical not to give your inner monster a voice: "Pay attention to that inner voice; listen to how you communicate to yourself and ask yourself, 'Would you speak to a friend like that?'"

Another suggestion is to have a picture of a young you in your handbag or on your desk and consider how when you talk poorly to yourself, you're speaking to that little girl or boy. A quick approach to correct any negative self-talk.

Don't say yes to everything We've all had the experience of signing up to see friends, go out to lunch, work additional hours, and attend a wedding, only to get overwhelmed and want to hide under the bed.

For such moments, mental toughness coach Penny Mallory advises checking in with yourself and being honest about what you can handle: "Learning to say no requires a tremendous lot of mental fortitude, since it is frequently more difficult to say no than to just attempt to manage." This is due in part to people's sense of pride, reputation, and self-awareness.

"As a culture, we must de-stigmatize saying no when things get too much." "Saying no may help you avoid stress and burnout."

Therefore, the next time you want to cancel your dinner reservations, just declare overload. You're very welcome!

Before consuming a cup of coffee, wait at least 30 minutes after waking up.

It's normal for us to roll out of bed and pour ourselves a cup of coffee to get us going in the morning, but epigenetics practitioner Tony Pemberton advises waiting at least half an hour before consuming caffeine. Why? To prevent an increase in the stress hormone cortisol.

Coffee may give a pleasant energy boost to help us get through the day for some, but it can also cause panic episodes in others. Nonetheless, health experts advise that we should reduce our coffee consumption somewhat for the benefit of our mental health. According to a 2005 research conducted by Cambridge University, excessive coffee intake might cause symptoms comparable to mental diseases such as sleep and anxiety problems, as well as increased aggression, anxiety, and psychotic symptoms. To keep your energy levels balanced, try switching to herbal teas, flavoured water, and nutritious foods.

Do not remain up beyond midnight.
Cinderella left the ball for what reason? Of course, to prevent the morning stress rise. "Going to bed before midnight helps in having more restorative sleep," Pemberton adds. "This increases your natural growth hormone, which reduces stress." This similar process is aided further by not eating for at least three hours before bed."

Don't be afraid to seek for assistance.
"Ultimately, when it comes to stress, it's the small things that make a difference," says Dr Seb Thompson, consultant clinical psychologist at Cygnet Health Care. "Since stress may sneak up on us gradually, we must make some adjustments once we become aware of its existence." These improvements may lead to prevent fatigue and, perhaps, provide us better overall control.

"Although various things will work for different individuals, you may start by prioritising what has to be done right now against what can reasonably wait." Always complete your job on time and do not bring it home with you.

"Plan things you like outside of work and book that yearly leave you've been wanting to take." It is important to establish boundaries with people and to understand your own limitations. Take care of oneself and develop self-compassion. This involves obtaining proper rest and reaching out to others for assistance if necessary."

Quit having unrealistic expectations of yourself.
We may all be our own worst enemies at times, and subjecting ourselves to unrealistic expectations can frequently lead to failure. "This is arguably the worst, most prevalent, and most unneeded stress-trigger," adds Terence Watts, a psychotherapist who pioneered a technique that helps patients retrain brain circuits to stop the stress-anxiety cycle.

"Normally, everyone else is pleased with what you accomplish, but you don't believe it, so you push yourself even more." The problem is ongoing and has an impact on many aspects of life, including job and relationships.

"To prevent this, concentrate on your self-esteem and confidence. Maintain a record of all your accomplishments to remind yourself how awesome you are!"