Stress Awareness Month: The importance of looking after yourself
The last two years have been some of the most challenging we have faced, with a lack of support causing feelings of loneliness and isolation. This in turn, has lowered well-being and impacted mental health, increasing the risk of anxiety, stress, depression, sleep problems and lowered self-esteem. As we come out of the pandemic and adjust to a new way of living, we look at the importance of looking after ourselves.
Eat Well
Food is vital for our health and wellbeing, providing us with the nutrients we need to grow, fight disease and repair. Studies show that lots of fruit and veg are good for physical health and beneficial for mental health. So, it’s important to have a healthy balanced diet, with five portions of fruit and vegetables daily, regular meals and fresh home-prepared meals whenever possible.
Breakfast is an important meal, but eating food such as toast or sugary cereal can overload the body with refined sugar. It’s better to choose options such as eggs or oats, which contain protein and sustained slow-release carbohydrates, providing you with usable energy. Likewise, stress often causes us to reach for unhealthy carbohydrates, particularly sweet food. It’s far more beneficial to eat foods that have a calming effect on the mind and body, such as asparagus, avocados, blueberries, cashews, dark chocolate and chamomile tea, and use health-packed herbs and spices such as sage, peppermint, turmeric, ginger and chilli.
Cut down on caffeine
A tip for getting a better night’s sleep is to cut down on caffeine. Too much caffeine can cause poor sleep, leaving us in desperate need of more caffeine to get through the day. This results in a cycle that stops us from getting good quality sleep. Did you know the UK consumes around 55 million cups of coffee daily? Try to decrease the amount of coffee, fizzy drinks and energy drinks you consume and if you feel you’re addicted to coffee, take it slowly as you may experience withdrawal symptoms such as headaches, irritability, jitteriness or nausea.
Positive mind
Being in control of your thoughts increases your ability to find solutions to challenging situations and deal more effectively with stress. Positive affirmations, such as ‘I am calm’, ‘I am in control’ and ‘I am strong’, can help to transform negativity into a positive, affirming voice. Other ways to change your state of mind include smiling, standing up straight, stepping back from the situation and taking a deep breath. Sometimes it can be beneficial to take a break from social media! Other advice is to make sure you’re not too busy at weekends and take time off for yourself, focus on what you have rather than what you don’t have (the glass-half-full approach), don’t be afraid to ask for help, and try to have a laugh - it's proven to boost your mood and reduce the impact of stress!
Good time-management
Managing and planning time is crucial for stress management in today’s busy world. So, clarify your priorities, concentrate on the important tasks rather than the urgent tasks; set yourself realistic goals, and try to eliminate interruptions. It’s a good idea to make a ‘to do’ list, tackle the most time-consuming and difficult tasks first, take regular 5-minute breaks and keep your files and documents organised. When we’re on top of our work, we feel content, healthier and altogether less stressed.
We hope these tips help.