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Ten ways to combat stress |
| Posted on Jun 18 2009 |
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Ten ways to combat stress...
Get enough sleep. Sleep is essential for the maintenance of energy levels. It is a chance to switch off from mental draining problems and our bodies are able to unwind. Without adequate or good quality sleep we are unable to process information quickly and efficiently, our moods are affected and we may never get a break from the challenges that face us during the day. We may become prone to stress, depression, anxiety and physical health problems without sufficient sleep. Go to bed at a good hour, ideally the same time every day, minimising distractions from noise, light, and movement of others can make a difference. A comfortable and supporting mattress and pillow can also help to keep your body in a comfortable position and reduce tension in the body caused by poor posture. Tension in the body will feed back to the brain, and vice versa, if we are stressed mentally our bodies will begin to suffer.
Tip Two
Eat well. How many times have you heard or read that eating well is important? Yet most of us underestimate the effects of poor nutrition. Peaks and troughs in our blood sugar levels caused by poor diet rich in carbohydrates, fats, sugars, caffeine, artificial sweeteners and alcohol can cause turmoil for our bodies. Drink plenty of water as this will prevent headaches due to dehydration, and will avoid confusing the body about what it needs; often people will think they are hungry when in fact they are simply thirsty! And this in turn causes us to reach for a sugary snack. Poor energy levels are often caused by poor diet, and low energy levels make us feel stress more keenly. Nutrition will affect hormones and other functions of the body, as well as causing low mood, feelings of depression or irritability. Eat 3 sensible meals a day and never skip meals or eat late. Eat small low sugar and wholefood snacks in between meals to maintain your energy levels, try to vary your diet and eat across all the food groups, including pulses, fruit, vegetables and wholefoods. You do not have to be 100% saintly! But making sure you eat regularly and sensibly the majority of the time will show you a big difference in your moods.
Tip Three
Plan time for relaxation. By this, I do not mean getting drunk though fun time is important too! Time to relax and do very little is so underestimated in our modern fast-paced world. Like sleep, time to relax and do nothing is often neglected in favour of something more fun or important. Try teaching yourself self hypnosis or meditation especially if you find it difficult to unwind, and give yourself 20 minutes of “you” time every day. More if you can! Did you know it’s impossible to feel 2 opposite emotions at the same time? Try feeling anxious and calm at the same time. By relaxing our bodies and minds benefit and we get a break from feeling stressed.
Tip Four
Get some perspective. What is really important to you? Does cleaning the kitchen floor have to be done immediately, or can it wait? Can you complete a task at work more simply, does it need that level of detail? Try to focus on what is important overall. Generally, people would say they value their health highly yet many of us place huge pressures and strains upon our mental health without stopping to think about it. Try to ensure your goals are pleasing to you and not just to others. And make sure everything is in balance. When our lives are in balance, we feel in balance.
Tip Five
Exercise. I’m not talking about running a marathon or scaling Everest, but just walking at a good pace for half an hour will not only boost your circulation and energy levels it will also release chemicals that make it almost impossible to stay stressed! If you dislike exercise, choose something that doesn’t feel like an effort – a dance DVD, or some gardening if you enjoy it, is absolutely fine. Plus, you get that sense of satisfaction of having done something healthy, and it will help you to sleep well too...
Tip Six
Talk about it. So many people find it difficult to discuss problems with others, especially if they are high achievers, perfectionists or not accustomed to talking about their feelings. You will find that everyone from every walk of life, every culture and background, has had a problem which has “stressed them out” at some point in their lives. In talking to a trusted colleague or friend you will not only find that you get to release some of that stress, but take comfort in the fact that others encounter the same problems you do. And survive! How do they manage similar problems? Perhaps they have useful tips for you.
Focus on the future. I have a favourite saying, “this too will pass.” Almost everything in life has a stage, and won’t be permanent. Even situations which you think are permanent are really about the focus you put on the feelings you have about something. Remember that broken heart you had when you were 15 and thought you’d never love again?! Of course you did get over it! This doesn’t mean, that you should carry on with unhealthy behaviours, or take on even more. It means, tackle everything in stages, taking each new problem as it comes, in the certain knowledge that it will soon be a memory. What is in your power to change? Look at you can do differently to help you feel better about it.
Get the work/life balance right. Remember that life is about getting things in proportion. This applies to everything, work, raising children, relationships, hobbies. Make sure you take pleasure and indulge yourself every day in something you enjoy, and look at the lighter side. Even when things seem bleak if you look around you will find things that touch, delight and entertain you.
Get help with your problem. No-one knows everything, can do everything, or be everything. If you are struggling, learn to ask for help. Speak to a line manager about extending deadlines or drafting in extra resources, or ask a family member to babysit for a couple of hours. Whatever the problem is, there are people who can help. You will not be failing as a person to ask for help, you will be making the most of the resources you have available! If there’s a new skill you need to learn, read a book on the subject, or find an online tutorial. Book yourself onto a course. No-one is born knowing everything. Pick the brains of those who do know about something that can help you, or have already done it before you.
Learn something from your situation. Take away the positives and note the lessons. Ask yourself what you are learning that will be useful at some other point, or that you did not know before? Not all experiences are positive, but the information and the way you use the situation can be.
Last changed: Nov 06 2009 at 10:44 AM
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