Feeling stressed?

Everyone feels stressed from time to time. In small doses, stress can actually be quite useful; motivating us to achieve our goals. But for some, stress is chronic. Meaning it is debilitating and negatively impacts their mood, their health and wellbeing, their relationships and their work.

Experiencing a lot of stress over a long period of time can also lead to a feeling of physical, mental and emotional exhaustion, often called burnout. It is, therefore, easy to see why reducing stress across all areas of your life would be important. Stress management tips are a good place to start.

Learning how to manage your stress takes practice and time.

Here are our top 10 ways on managing and reducing stress.

10 TIPS TO REDUCE STRESS:

1. Prioritise your health
   

   – make decisions which will benefit your physical, mental and emotional wellbeing. For example, go alcohol-free a few nights each week or allow yourself time for a hobby you enjoy. These small steps for a healthier lifestyle will help in reducing stress levels.

2. Get a good night’s sleep (regularly)
   

   – research clearly shows that sleep deprivation amplifies the symptoms associated with stress. Aim for between 7-9 hours of good quality sleep every night.

3. Practice deep breathing
   

   – when our bodies are stressed, the muscles that help us breathe tighten. By focussing on taking several deep breaths we can quickly and effectively relieve physical symptoms associated with feeling stressed or anxious. Try to do this regularly throughout the day.

4. Drink enough water
   

   – being dehydrated (however mild) causes our cortisol levels to rise, which automatically makes us feel stressed. Your body is already dehydrated if you’re feeling thirsty. So try to avoid reaching this point by hydrating yourself regularly. Aim for 2-3 litres per day, more in hot weather or when exercising.

5. Eat a balanced diet
   

   – dieticians stress how certain foods have stress-relieving properties. For example, dark chocolate is rich in antioxidants, whilst avocados and oily fish are high in omega-3 fatty acids (both of which are proven to help lower anxiety levels).

6. Exercise regularly
   

   – physical activity causes our brains to release mood-improving chemicals called endorphins. These help us to cope with potentially challenging situations. Both Public Health England and the World Health Organisation recommend at least 150 minutes of moderate intensity physical activity each week, in bouts of 10 minutes or more. Choose activities you enjoy to achieve maximum benefit for the mind as well as the body.

7. Adopt a positive mindset
   

   – research suggests that making a conscious effort to think positively can help protect us against a whole host of physical and mental issues, including stress.

8. Manage your time and tasks effectively
   

   – by giving ourselves enough time in which to complete a given task, and by making sure that we don’t try and accomplish too many stressful things at once, we can reduce the likelihood of feeling overwhelmed. 

9. Spend less time online
   

   – many studies have found a strong positive correlation between internet usage and stress levels. Spending less time on our computers and phones is a simple way to practice self-care. Having screen-free time for at least an hour before bedtime has also been shown to improve sleep.

10. Learn to say no
    

    – in a culture that demands we take on more and more responsibilities, having the confidence to say “no” will only become more important. This final tip takes us back to the start, by reiterating the importance of prioritising our health above unrealistic social pressures, and brings us onto developing an essential tool – resilience.

Continue reading about Resilience or read What is Stress?

If you are interested in how Fleet Street Clinic can assist your workplace with stress management and resilience training, get in touch.

Or if you are an individual who needs help managing stress, you can book a GP appointment online. Our doctors will be able to talk through your thoughts, symptoms and emotions and set you on the right path to diagnosis. They will also be able to recommend relevant support services for stress, if appropriate.

Stress: Are we coping?

We all feel the effects of stress in daily life, whether it’s managing children or dealing with a problem at work. Stress is a normal response, in fact, in small doses, stress can be useful. The problems arise when  you start to have a ‘fight or flight’ stress response to situations in everyday life. This can lead to illness, both mentally and physically.

The first step is to recognise symptoms of stress:

• Nail biting and fidgeting
• Over-eating or loss of appetite
• Irritability with other people
• Substance abuse, including alcohol and smoking
• Lack of concentration
• Increased and suppressed anger
• Feeling out of control
• Excessive emotion & crying
• Lack of interest in anything
• Permanently tired even after sleep

By identifying stress-related problems as early as possible, action can be taken to avoid any serious stress-related illness. For Mental Health Awareness week, which runs from 14-18 May, here are some tips to help manage your own personal stress:

• Be active – 30 minutes a day can reduce the emotions and let you take the time to think more clearly
• Take control –  you are your own worst enemy, but you are also the key to empowerment!
• Find support –  Connect with your family and friends, the more help the better the solutions
• Take time for yourself –  remember to have time for yourself as well. Read, relax and get things done on your to do list that may be holding you back
• Create challenges for yourself –  Setting achievable goals, little or big can help build confidence in your abilities
• Avoid unhealthy habits – Cut down on caffeine, smoking, and alcohol. These can enhance the feeling of stress in the long run
• Be positive – Instead of looking at problems negatively, try to see what you can get out of it to help you grow. Be grateful!
• Acceptance – Take ownership of mistakes, or acceptance of things you can’t control.

Our Occupational Health team at the Fleet Street Clinic are able to provide a full range of work health assessments to address the occupational health needs of your staff. Click here for more information.

To book an appointment with one of our friendly doctors, or for further details on what we can offer for our Occupational Health, call us today on  0207 353 5678  email info@fleetstreetclinic.com or book online now.

How to Cope During a Heatwave

The UK is currently experiencing a heatwave with temperatures rising to 35 degrees in some parts of the country this week. While sunshine is welcome and the vitamin D is much needed, too much heat can lead to illness. To avoid any heat-related sickness, make sure you are well-prepared! Follow Fleet Street Clinic’s tips to help keep safe during the hot weather.

Risks During the Heat:

• Exposure to such high temperatures increases sweating, and results in loss of fluid and electrolytes causing rapid dehydration. This can result in heat exhaustion or heatstroke which can be life threatening if not dealt with promptly.
• The highest risk  groups are the elderly, babies, children and those with pre-existing medical conditions.
• If you engage in strenuous physical activity this will increase the risk of illness related to the heat.

Top 7 Tips For Beating the Heat

1. Seek shelter and shade during the middle of the day (11am -3pm).
2. If you are outside, ensure you protect your skin against the sun with a high factor sun cream, hat and sunglasses.
3. Wear loose fitting, light-weight and light colour clothing.
4. Keep hydrated by drinking plenty of fluids and eating food with a high water content (such as fruit).
5. Ensure you are taking in sufficient salt in your diet (sweating leads to electrolyte and salt depletion).
6. Avoid caffeine and alcohol, which can worsen heat-related illness.
7. Heat stroke can be a life-threatening emergency and medical help should be sought.

About Fleet Street Clinic

Fleet Street Clinic is an independent healthcare practice in London. For more advice or to book an appointment with our expert medical team, you can book online.

Exposure to high temperatures increases sweating and results in loss of fluid and electrolytes causing rapid dehydration. This can result in heat exhaustion or heatstroke which can be life threatening if not dealt with promptly.

Any traveller can be at risk of sun and heat related injuries but the highest risk is in the elderly, babies, children and those with pre-existing medical conditions.

Travellers who perform strenuous physical activity will increase the risk of illness related to the heat.

It can take the body up to 10 days to acclimatize to the heat, so it is important that travellers are prepared to prevent heat related illness.

What can travellers do?

*Seek shelter and shade during the middle of the day (11am -3pm) when temperatures are at their hottest

*If you are outside, ensure you protect your skin against the sun with a high factor sun cream

*Wear lose fitting light weight and light colour clothing

*Keep hydrated by drinking plenty of fluids and eating food with a high water content (such as fruit)

*Ensure you are taking in sufficient salt in your diet (sweating leads to electrolyte and salt depletion).

*Avoid caffeine and alcohol, which can worsen heat related illness

Heat stroke can be a life-threatening emergency and medical help should be sought.

For more travel health advice, you can book a travel consultation appointment with one of our nurses.

India is currently experiencing a heat wave, with temperatures exceeding 47 degrees Celsius. The heat wave has now spread westwards, with temperatures in Pakistan and the Middle East reaching 50 °C. The highest temperature ever recorded was in Sweihan, Abu Dhabi at 50.5 °C.

Up to 2000 people have died in India as a result of sunstroke and dehydration related to the heat. It is expected that heat waves will continue through summer with Eastern Europe and the Balkans expecting temperatures exceeding 38 °C throughout July and august.

Exposure to such high temperatures increases sweating, and results in loss of fluid and electrolytes causing rapid dehydration. This can result in heat exhaustion or heatstroke which can be life threatening if not dealt with promptly.

Any traveller can be at risk of sun and heat related injuries, but the highest risk is in the elderly, babies, children and those with pre-existing medical conditions.

Travellers who perform strenuous physical activity will increase the risk of illness related to the heat.

It can take the body up to 10 days to acclimatize to the heat, so it is important that travellers are prepared to prevent heat related illness.

What can travellers do?

*Seek shelter and shade during the middle of the day (11am -3pm) when temperatures are at their hottest

*If you are outside, ensure you protect your skin against the sun with a high factor sun cream

*Wear lose fitting light weight and light colour clothing

*Keep hydrated by drinking plenty of fluids and eating food with a high water content (such as fruit)

*Ensure you are taking in sufficient salt in your diet (sweating leads to electrolyte and salt depletion).

*Avoid caffeine and alcohol, which can worsen heat related illness

Heat stroke can be a life-threatening emergency and medical help should be sought.

http://www.aljazeera.com/news/2015/06/heat-wave-spreads-pakistan-gulf-150603102018356.html