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I’m known to be a stress-head. It’s something I’ve felt embarrassed about from time to time – but you know what? I am who I am, and that’s ok! I’m still growing.
I’ve managed to come to peace with stress over the years and discovered that stress isn’t all bad. A little bit of stress can help you to get things done (and reduce procrastination!) But what can we do if stress starts to become chronic? What can you do to ease the pressure?
I’ve put together 11 top tips that have helped me on a personal level to relax, slow down and move past my worry-wort tendencies. I can honestly say that as a result of all of these things combined I feel happier, more relaxed (and funnily enough am actually more productive!)
Just before I get to the tips…
It’s important to work out what is actually causing the stress. For some people, stressors might include work, relationships, financial concerns or grief and loss of some kind. These can all bubble under the surface and colour every day grey. If you have big life decisions to make or important life ‘stuff’ to process in these areas, seek support and advice. Tips 1-11 will also help!
1. Plan Healthy Meals
Ever found yourself stressed, short of time and before you know it you had a takeaway coffee in one hand and a muffin in the other? Or what about those times you stopped for fast-food or chocolate and scoffed it in the car on the way to your next appointment? You’re not alone – we’ve all been there. It isn’t pretty.
When you eat well, you feel well. If you can take the time each week to shop properly, purchase healthy ingredients and cook yourself some healthy meals, you will actually help to stabilise blood sugar levels, reduce stress by avoiding junk food binges and the cycle of carb highs followed by crashes. You can take leftovers to work and ensure that you have a balanced, healthy meal at lunch time.
It’s also good to avoid unhealthy snacking on the run – all it takes is a little preparation at home so you are armed with healthy snacks on the road. My favourite options include smoothies and fresh vegetable / fruit juices (just pop them in a jar before you leave home), small containers of nuts, seeds and dates, or fresh fruit (apples, bananas, pears).
2. Positive Affirmations
One of my favourite affirmations for particularly busy days is: “there is plenty of time to do everything I want and need to do. All is well. Everything is working out for my highest good.”
Develop some mantras or affirmations to help keep you feeling grounded when your head is spinning. It’s a great way to focus your mental energy so that you don’t become overwhelmed with your ‘to-do’ list.
3. Meditation / Mindfulness
You can practice formal meditation either in sitting, lying, or even while walking. The aim is to focus your attention on your breath, or you might like to use a mantra to stop the ‘monkey mind’.
If you’re not one for meditation, the simple art of mindfulness can be just as effective if you can tap into this throughout the day. It really just means being present, in the moment, without thinking of the past, or of the future. Once again your breath can help to ground you. It can be elusive, but with practice, is very powerful!
4. Daily Gratitude
Take 5 minutes at the beginning or end of your day to write down 10 things you are grateful for. This can be incredibly eye-opening and bring you back to reality! Its a beautiful way to remind yourself just how fortunate you really are (and how much you have going for you!)
5. Earthing
Being among trees, birds, wildlife or at the beach can dramatically improve your mood and make you feel lighter and more human. Kick your shoes off and get your feet on the earth. Watch as your stress melts away…
6. Spend Time With Animals
Since getting a puppy in 2014 I have been reminded of the incredible stress-relieving powers that animals possess! Just 10 minutes patting a pooch or hanging with your bunny rabbit / bird can reduce feelings of stress and help you to be present in the moment.
Don’t have pets? Go and spend time with friends and family who do!
7. Go to Bed!
These days the lure of technology keeps our brains engaged way past bedtime. Ideally we ought to have a light meal in the evening and go to bed with the sundown.. but modern living has enabled us to extend our bedtimes much later than we were truly designed for!
Practice good sleep hygiene and set yourself boundaries around technology use. Switch your lap top and ipad off at least an hour before you go to bed. Avoid using social media or email in bed. Keep your bedroom as a sacred space for love making, reading, sleeping and rest!
8. Move Your Body
As a physiotherapist, I am a big believer in moving your body every single day. Work out what suits your constitution in terms of exercise (some body types do better with intense cardio workouts, others with swimming or yoga) and do it most days of the week.
The World Health Organisation recommends 150 minutes of total exercise a week (about 30 minutes 5 times a week). If motivation is an issue for you, join a team sport or find a workout buddy!
9. Express Yourself
Bottled up emotions are no good for anyone. They lead to bitterness, resentment and can even cause breakdown if you keep suppressing them. Find healthy ways to let them out.
Dance vigorously or sensually to music at home. Scream in the car with the windows rolled up. Sing like a banshee to your favourite song. Write. Paint. Go for a run. Cry on a caring shoulder. Yell if you have to (but be gentle to other souls – don’t take your stuff out on your nearest and dearest.)
When the dust settles, journal about your experience, or talk it through with a friend / loved one. Remember that there is always opportunity for growth with these experiences! Be gentle with your emotions and allow time to integrate the lessons you learn away.
10. Magnesium the Magical Mineral
In times of stress we tend to burn through magnesium and B vitamins! If you find yourself with increased muscle tension, muscle cramps, or difficulty sleeping due to an overactive mind, you could be deficient in magnesium.
You can increase dietary magnesium with foods such as almonds, spinach, cashews, soy beans and soy milk, whole wheat bread, avacado, oats and kidney beans.
You may also consider taking a dietary supplement of magnesium. My personal favourite is UltraMuscleeze from Bioceuticals. (This is not an affiliate link, just a product I truly love).
11. Reduce Your Load
Last but definitely not least, is actually pulling back the reigns on how much you expect from yourself in a day! When I stopped trying to squeeze so much in I actually found that I had more room to breathe and felt a lot more relaxed. Sometimes in life we have to let some things go, so that we can make space for other more important things. And that is ok.
Good luck and take care of you!
xx
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