STRESS MANAGEMENT TIPS

There is very little which can be done to prevent stress, however, there are several techniques which can be employed to manage stress more effectively.

Identify stressors

When an individual knows and understands their stress triggers, they can recognise when they are becoming stressed. One of the most effective ways to identify triggers and the response to them, is to keep a stress journal.

In the journal, make a note of each stressful episode for a four-week period. Gradually patterns and common themes will become apparent.

When keeping a stress journal, include:

• The date, time and place of a stressful episode
• What you were doing
• Who you were with
• How you felt emotionally
• How you felt physically

Nutrition

Eating a healthy balanced diet will help maintain energy levels and help control mood swings.

A main meal should consist of three-quarters vegetables, beans or grains and one-quarter meat, fish or protein, try to choose water over other beverages.Reduce salt intake and try to avoid too many sugar rich and processed foods.

Most fruit and vegetables contain necessary nutrients, are low in calories and high in fibre, ideal for maintaining or attaining a healthy weight.

Aim to eat at least 5 portions of fruit and vegetables per day with these practical tips:

Add bananas or berries to breakfast cereal
Cook more meals from scratch
Blend vegetables and beans to make soups and sauces
Keep a well-stocked and easily accessible fruit bowl

Relaxation

Reduce stress through relaxation. When practiced regularly relaxation techniques can reduce stress levels and increase feelings of contentment.

Practice mindfulness
Practice controlled breathing
Always ask for help when needed
Know your limitations. If you need help, ask for it

Give yourself a break

There are always lots more jobs to do when we get home from work each day. Yes, these tasks must be completed, but it’s ok to give yourself a break sometimes. The laundry can wait a few days, the house doesn’t really need to be vacuumed and the grass can be mowed at the weekend.

Learn to let less important things go so you can relax and enjoy some free time.

Taking time to rest when we need it is crucial for stress reduction.

Sleep

Lack of sleep leads to increased irritability and low mood, worsening the symptoms of anxiety and depression. Although everyone’s sleep requirements are unique, aim to get at least 7 to 9 hours of sleep each night.

Set your priorities

Poor time management can lead to increased stress. To reach a more equitable work-life balance and reduce stress, it is important prioritise tasks for both professional and personal life.

Analysing priorities will identify where more or less time should be spent, and what needs be done differently.

Exercise

Regular exercise is very effective for treating anxiety and depression. Through exercise serotonin and endorphins are released, which help individuals feel more relaxed and better about themselves.

Aim to be active for at least 30 minutes every day with these practical tips:

Try cycling, jogging or walking part of the journey to work
Always take the stairs or walk up the escalator
Get active at lunchtime–try walking or jogging with a colleague
Allocate sometime every evening for exercise–it’s good for body and mind

Connect with others

Stay in regular contact with friends and family or widen your social circle by seeking out new sources of companionship, such as local community groups.

Did you know:

Risk factors for unmanageable stress include a lack of adequate social support
If we don't act, the stress response can create or worsen health problems