Valuable Tips to Avoid the Effects of Stress on Your Wellbeing
The term stress, yes that commonly talked about intense subject whether in the office, home and or with close friends everyone seems more and more stressed than ever as we juggle our everyday lives.
Nowadays stress is a normal part of life and a regular occurrence, whether we feel stress from our jobs, the kids, travelling to and from work or even listening to the news, hearing the words “I am so stressed out” are often heard in today’s heavy demands.
We have certainly all experienced stress but it’s how we cope with every day stresses that makes life easier and calmer. Undeniably, stress warning signs can affect our body, our feelings, and our behaviour. We can react to stress physically in our muscles, neck and shoulders, when we may feel overwhelmed and have too much to do or when we haven’t slept well. We can also feel stress when we worry a lot, like with our job, money, moving house, relationships, or a friend or family member who is ill or in crisis.
In response to these tensions our body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to our muscles. This is known as the ‘fight or flight’ response and is intended to help our body react quickly and effectively to a high-pressure situation. However, when we are constantly reacting to these stressful situations without making changes to deal with the effects, we can suffer more stress which can threaten our physical health and mental well-being. Learning to recognise the common symptoms of your stress can assist you to manage them.
Are you feeling stressed out, tired or overwhelmed?
Below are some effective Stress Management Ideas that may ease your nervous responses
Eat Well
Eating a well-balanced diet can reduce the risks of physical and mood related diseases
There is a growing amount of evidence showing how food affects our moods and how eating healthily can improve this
You can ensure your wellbeing by eating plenty of fruit and vegetables, whole grains and lean protein plus brain nutrients such as essential vitamins and minerals, as well as lots of water
Limit Unhealthy Substances
Try not to smoke and drink alcohol
Even though these substances may seem to reduce those feelings of tension initially, this is deceiving as they often make problems worse
Restrict television time, (especially listening to the news), can help your stress levels
Spend time in Mother Nature
Getting outdoors breathing in that wonderful fresh air
Walking, swimming and cycling
Meditate gazing at the ocean, a lake or stream
Gardening and growing your own food
Exercising in natural sunlight is highly beneficial for physical and mental health
Relaxation
Take time to slow down and unwind
Create boundaries by striking a balance between your responsibilities to others and your responsibility to yourself, this can really reduce any stress levels
Tell yourself that it is okay to prioritise self-care
Enjoy a massage
Take a relaxing bath
Listen to peaceful music
Meditation and Mindfulness
Try to practice mindfulness regularly
Mindfulness meditation can be practiced anywhere and at any time
Research has shown that it can reduce the effects of stress, anxiety and related problems such as insomnia, poor concentration and low moods, in some people
Meditate at least once a day
Use your creative imagination and picture how you can succeed in a stressful situation positively
Sleep and Deep Rest
Are you finding you cannot sleep? Did you know this is a common problem when your stressed out?
Finding ways to relax before bed is important, keeping to a regular quiet bed time routine
Drink herbal teas
Practice a calming meditation before sleep
Can modifying your room setting help to improve your sleep?
Deep breathing techniques
Slow down and take one thing at a time
Self-love
Tell yourself you deserve self-care
Try to keep things balanced
Remember that having a bad day is a normal human experience
No one is perfect, so when you begin to notice your inner judge or outer judge finding faults, accept that you can’t be faultless no matter how hard you try and realise you are not in control of everything
Are your expectations to high? Can you be more flexible?
If you trip or feel you have failed, don’t beat yourself up
Be kind to yourself and learn to laugh at life’s ups and downs
Act as if you were your own best friend: be caring and supportive
Take a few minutes each day to appreciate yourself
Take pleasure in the things you love to do, singing, dancing, sewing, woodwork, gardening and sports
Spend time with friends who listen and support you
Trigger Signs
Consider what the main causes of stress and anxiety are in your daily life
Can you apply for a new job? Are you over-working? Can you delegate some tasks?
Practice daily stress awareness
Keep a stress management journal, to help you see when you are the most stressed and anxious during your week
It is important to remember that if your stress levels don’t seem to improve with management, patience and continued commitment then it may require more attention like visiting your local GP and or making some lifestyle changes.
If you think that you or someone you know may be under more stress than usual and not just dealing with a temporary difficulty, it may be helpful to talk with your doctor, social worker, employer and or a qualified psychologist or counsellor.
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