Our mental wellbeing and physical wellbeing are directly linked and we can carry out activities that will benefit us in many ways.
Stress directly ties into both our psychological and physical health, negatively impacting our overall wellbeing. Here are some tips for dealing with stress.
Focusing on your breath
Deep breathing can help you relax and lower stress in the body. Shallow, upper chest breathing is a typical stress response. Abdominal, deep breathing helps control the nervous system by sending a message to your brain to calm down and relax. Anytime you feel tense and stress, stop and focus on your breath. Take long, deep inhalations and breathe out slowly and with control.
Less caffeine, alcohol, and nicotine
Ideally, we should avoid nicotine entirely, however, moderation with alcohol and caffeine is important. Alcohol is a depressant, and while it may appear a good way to alleviate stress, it is not a healthy or helpful method. Equally, caffeine and nicotine are stimulants with the result they will exacerbate stress. Try alternatives, which are more helpful and far healthier. For example, drink water and herbal teas or fruit juices.
Sleep
Sleep is critical to our wellbeing, and it is essential to ensure you get the right amount of sleep. A routine based around going to bed and waking up at the same times as well as avoiding stimulants and food before going to bed will ensure proper rest.
Exercise
Stress manifests in many ways, physically we produce stress hormones which help us go into “fight or flight” mode. In fighting or flying, we metabolise these hormones, however, because our stress is in response to non-physical threats, we don’t metabolise them and instead they remain in our systems. While in our systems they can cause significant damage (the body, after all, expects them not to remain in our systems). Exercise will help eliminate them from our systems. Of course, there are other benefits, but from a stress perspective exercise is very important.
Relaxation Techniques
Meditation, yoga, mindfulness, and many other techniques will help reduce your stress and the release of stress hormones. Experiment with different techniques until you find one or a combination that works for you.
Stress Diary
A stress diary will help you reflect on your response to different stressors and situations. In doing so, you can either avoid or minimise the situations or allow you to prepare for them better. In writing the stressors down, you are also acknowledging them, which is a constructive way of starting to deal with them.
Speak with someone
Speaking about your stress with a friend, family member, colleague, or professional can be very helpful. It can give you perspective, new ideas on how to deal with the stress, or just being heard can be beneficial.
Problem Solve
Sometimes it is not an individual issue that will leave you feeling overwhelmed, however, by considering each issue on its own, you can gain clarity. Practising the Circle of Control and allowing yourself to not worry about things beyond your control, you can alleviate the feeling of being overwhelmed. By then deciding what to address that you can control will give you a sense of control. Acting on things you can control will give you a strong sense of achievement.
Say No
Be aware of what things are important to take on and what are not, or perhaps are better done by someone else. We are compelled to be helpful, and it can be hard to say no. However, discussion and agreement on the way forward are good for all concerned.
Time Management
It is important to work out what you can and cannot do and prioritise accordingly. This activity will help reduce stress.
Do Something You Enjoy
Not everything we do has to have a specific outcome. Sometimes indulging yourself with a favourite book, TV show, music, game, hobby, or any number of things that you find pleasure in is extremely beneficial.
About the authors
Clare Davy
Clare’s background in corporate, education and the NGO space has provided her with opportunities to demonstrate her…
