The potential for stress is around us every day. Essentially, we experience symptoms of stress when pressure or demand exceeds our ability to cope. Sometimes the effects last seconds or moments, other times hours and on and off over a few days. One thing is clear, stress is not an illness but it can become a mental health issue if
It is not enough to try to ‘fix’ whatever is causing your stress levels to rise. What is so important, is how you cope and take care of yourself. Only then can you deal with all that is going on for you.
Here are my top tips for stress management:
Sleep
Sleep is so important for our mental wellbeing and is often the first thing to go when we are stressed.
- Having a regular sleep cycle is beneficial. Consistency in the time you go to bed and get up in the morning helps the body to develop a routine. If you are a shift-worker, a good wind-down routine before bed can be helpful – the brain needs to process events of the day before sleep.
- Ensure your bedroom is a place you feel comfortable. Think about the right temperature for you (usually cool is best) and consider black out blinds – the dark helps the body to wind down and ease into sleep.
- Have a warm bath half an hour to an hour before bed – your body temperature rises when in the bath and falls once you come out. The rise back to normal body temperature again induces sleep.
- Cut out caffeine and alcohol before bed – caffeine will not help you to settle into sleep and the effects of alcohol, whilst initially may make you feel sleepy, can wake you later in the night.
- If you are having trouble getting to sleep, try some relaxation techniques – an app such as Headspace can be really helpful.
Exercise
Exercise regularly, doing something you enjoy to release those ‘feel good’ endorphins.
Not all of us can get into going to the gym (fab if you can though!), however try walking the dog or taking the children to the park. Dig out your favourite music and download onto your phone or ipod and walk/run/jog around the block. You will be pleasantly surprised how easy it becomes after the first couple of times. Perhaps go with a friend, family member or neighbour and turn it into a social thing as well.
The stress hormone, cortisol, can build up if you are in an adrenaline fuelled job for example. Exercise is an effective way to reduce cortisol.
Take time to relax
- Now and then, read a book, magazine or newspaper – don’t feel guilty!
- Meditate or listen to music.
- Take up that hobby you have always wanted to do.
- Try some relaxation exercises or breathing techniques – there are plenty of apps and websites for you to research what may work for you. A tip I can offer is try to make your out breath a little longer than your in breath when trying to relax. Exhaling can induce relaxation and calm the body.
Get organised
- Lists, lists and more lists! If you notice that it is getting increasingly difficult to concentrate or retain information, then putting pen to paper is a great way to help to manage this.
- Write important dates, birthdays and meetings etc on your calendar or in your diary. If you have a mobile phone, then use the calendar function or reminder tool when you need to.
- Don’t beat yourself up if you are someone who normally remembers everything – just write it all down so you can let go of information you don’t have to retain.
Nutrition and healthy eating
It is true, we are what we eat. But I also know how hard it is to eat healthily when you are stressed – we can be attracted to quick food that is not so good for us. Also, some of us may go off food and experience a loss of appetite.
- Cutting down on fats, sugary foods and salt and eating more foods with more fruit, vegetables and fibre to maintain energy levels and digestive functions can give us more effective fuel to feel good in our bodies.
- Like sleep, you can help the body with stress relief if you have a routine for regular mealtimes.
- Please do ensure you stay hydrated and drink plenty of water. When we are stressed, we can lose hydration.
Spend time with people / stay connected
If you find that you feel stressed, you may withdraw from people and not want to talk as much, however…
- Interacting with people can help to lift symptoms of stress and may give you an opportunity to talk or confide in someone about what is worrying you.
- Think about who is in your support network from friends, family, neighbours and colleagues. Who are the people that make you feel good about yourself?
- Consider a social media cull and stop following people that make you feel angry, upset or sad on a regular basis.
Be Kind to Yourself
Self compassion
One day at at time…
If you find that you are having a stressful time and are overwhelmed, try to focus very short term. Think about what you have to achieve for today and plan, if you can, for tomorrow and leave it at that.
Worrying about next year or six months time is counterproductive and you will find it hard to have a sense of control with the here and now.
If you notice your symptoms becoming more unmanageable and your physical and mental health is worsening, do consider seeing your doctor.
See my page on signs of depression.