There is no denying that the experiences we have in life and work can be a huge a contributor to us feeling stressed and anxious. It is completely normal to have these feelings.
If you are feeling consistently down and are struggling to cope with these feelings however, you should visit your doctor or talk it through with a professional like a counsellor or therapist.
With that said there are many ways in which you can manage some levels of stress yourself and here are a few that you may find useful. At Honest Voice we are not licenced medical professionals. We are like you, we all have jobs and we pursue a better version of today, for tomorrow. We get stressed at times and we suffer from our own version of life pressures. More importantly however, we want to help where we can, so here are some of our suggestions.
Root Cause
It is always a good idea to try and take some time to understand the root cause of your stress so that you can judge which techniques will work best for you. No one knows you, like you, so take the time to figure it out and decide whether something can be done. There can be more than one contributing factor to you feeling stressed. For example, in the past my stress has been based on a combination of events and circumstances all at once such as, lack of sleep, dehydration, urgent deadline and someone I love also being stressed and me trying to help them. Allowing yourself to have time to breathe and think, will help you process your stress rationally and put things into perspective.
Practice Mindfulness
Mindfulness is basically a way to meditate by concentrating on your breathing to ensure that you are present and focussed on the ‘here and now.’ Too often we are distracted by our thoughts, plans, technology and anxiety to appreciate ‘the moment’ just absorbing our current state and becoming aware of ourselves.
Mindfulness helps to focus our energy and clear our mind of the worries and stresses caused by thoughts of the past and future. The practice of mindfulness has become much more popular in Western culture in recent years and there are lots of books, apps and online resources that can help guide you through how to make the best use of mindfulness.
Try Meditation
Try downloading an app on your smart phone or looking up meditation on line. There’s a whole world of people out there waiting to help you focus your mind on deep breathing and soothing away your worries and stress. Alternatively you could attend a meditation class or look it up on YouTube.
Exercise
Whether you like to hit the gym or enjoy a leisurely stroll, exercise helps to release endorphins and make us feel better. Often stress takes its toll on our body as well as our mind so find something physical you can do to combat stress and release some frustration. Sometimes physical activity is the last thing we feel like doing when we are stressed but the distraction and movement can often help us de-stress and unwind or even process what is happening and gain some clarity.
Exercise doesn’t have to be expensive. YouTube has lots of free videos you can access to work out at home. Check out HIIT (high intensity interval training) and see if its for you. HIIT training raises your heart rate and helps you to get in to a positive, motivated mindset in a short space of time
Talk it through/seek advice
If you have a trusted friend or family member, talk to them about your stress or concerns and see if it helps working through any issues you have out loud. Often supportive loved ones can offer valuable insights and advice that can alleviate stress and make us feel much better after a conversation. If you don’t have anyone close you can talk to you could consider counselling services or charities that you can speak to if things are bothering you. If you are employed, perhaps there is someone at work who can help. Alternatively, write it down. A lot of people find comfort expelling theirfrustration and stress on to paper. It can be very cathartic.
Be nice to yourself
Stop beating yourself up! We can be very critical of ourselves, often unfairly. While it is important to explore the reasons for stress, that doesn’t mean blaming yourself for all your problems. Treat yourself to a nice bath or your favourite food or indulge in something that you know will make you feel better. Perhaps time with friends or watching a film lifts your spirits. Even if you feel really busy, make time for personal time and treating yourself like number one! You deserve it.
Eat a healthy diet
You have heard it before but ‘you are what you eat’. Whilst junk food may feel like a ‘treat’ actually your body, energy and stress levels will benefit much more from eating a healthy and balanced diet incorporating lots of fruit and veg. According the www.bbcgoodfood.com the top ten foods that guarantee to make you feel fantastic are:
- Blueberries
- Carrots
- Lettuce and salad greens
- Beetroot
- Brazil nuts
- Grapefruit
- Garlic
- Cranberries
- Ginger
So perhaps you can get creative with your food and try adding good foods in to your diet. Do some research and gather some recipes to help you introduce more nutritious and beneficial foods to your mealtimes and snacks.
Make a plan
Sometimes the very thing causing us stress is not having a plan. We can make a problem really big if we don’t have a plan of action in place to sort it out. If something is bothering you or you feel as though you have too much on your plate it is time to get organised. Plan how you will tackle your problem or the volume of things you have to do. Be SMART about it and work out some goals and make sure that you are specific and realistic about timescales, and how you will know whether you have achieved the goal. This will help you feel more prepared and in control but you will also know what you have to do and feel a sense of achievement when you complete each step of your plan. Don’t forget to treat yourself when you achieve key milestones.
Take a break from technology
Often we can become overwhelmed by our exposure to technology. Our phones never get switched off, social media never sleeps and we are constantly being interrupted by technology in a variety of ways. Whether it is our smart phone, the TV, the internet or our work phones, we can be accessed and influenced by technology and it can be a bit full on! Sometimes technology adds to our stress and a break from all technology can do wonders for our wellbeing, even if it is just for a short period of time. Try it and see if you feel more relaxed!
To summarise...
Overall try to think positively about your life and situation. There is rarely a stressor that cannot be dealt with in some way. Lean on your support system, access resources and prioritise your own health and wellbeing. Remember the laws of attraction. If you think positively and put out positive thoughts you might find that your outlook is less stressed and more manageable.
Katherine Noble
@HonestVoiceUK