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Top Tips For Reducing Stress

10 May 2019

Mental Health Awareness Week: Reducing Stress

Below are our top tips on managing and reducing stress, which can be used for stress at work and in everyday life.

TOP TIPS FOR REDUCING 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.

  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.

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