Stress Less
Stress is something we’ve all experienced and it seems to be becoming more common in today’s world. Small amounts of stress can actually be beneficial to helping us achieve our goals, however chronic stress takes a significant toll on our health. Here are some of my favourite ways to keep stress at bay – give them a go and see which ones work best for you!
Enjoy nourishing food
Food is magical. I love that there are certain foods and nutrients that support specific aspects of our health, including mental health. Not sure where to begin? This blog post has some great suggestions.
Find joyful movement
Moving your body is a fantastic way to manage feelings of stress. It releases ‘happy’ hormones like endorphins, and reduces ‘stress’ hormones such as cortisol. Not to mention that doing something like dancing around to your favourite music or going for a jog is a great way to release pent up tension. Don’t feel that you have to ‘push’ yourself with exercise, experiment to find what you enjoy and remember that it can include gentle and slow forms of movement too. Some ideas include yoga, pilates, bush walks, playing with kids or pets and wading in the ocean. Exercise can be a great way to enjoy alone time and also to be social – go for an evening walk with your partner, team up with a friend for a run or join a local fitness group.
Catch your zzz’s
Both quantity and quality of sleep are important to mental wellbeing – it can impact how you think, feel, react, recover and more. Try following a good sleep routine by doing the following
Get up and go to bed at the same time each day
Make your bedroom a peaceful environment – ensure your room is dark (including standby lights) and quiet, and make sure it’s not too warm or too cold. If light is an issue, try wearing a sleep mask
Reduce screen time – about 1 to 2 hours before bed, turn off your phone, tv and other devices. The light from the screen can trick your brain and body into thinking that it’s time to be awake, rather than go to sleep
Develop a bedtime ritual – this sends signals to your brain that it’s time to switch off for the night. A ritual can be as simple as reading a book for 15 minutes, having a cup of chamomile tea or brushing your teeth
Breathe
You breathe all the time, but how often do you consciously take notice of it? Take 5 to 10 minutes to sit and notice your breathing – slow your breathing rate and take deep breaths, and notice the natural rhythm of your ribcage as you inhale and exhale. Slow breathing actually makes your body think you’re relaxed and you’ll slowly notice how it calms your brain and body. This is something you can do it anywhere you like – when you’re stuck in traffic, on the train, in the queue at the supermarket or in bed.
Don’t be afraid to say no
We all overcommit from time to time, and many of us often feel guilty to say no. But there’s no need to. Next time someone asks you to do something and you simply don’t feel like you can or want to, don’t feel bad about being honest and saying no.
Laugh and smile
Our bodies are extremely intelligent, however there are a few things we can do to trick them. Even if you’re feeling stressed, smiling or laughing tricks the brain into thinking you’re happy. It might sound silly, but next time you’re feeling under pressure, try to laugh or crack a smile and see if it improves your mood. After all, laughter really is the best medicine!
Be thankful
This is a big one for me. Each night before bed, I think of five things from that day that I’m grateful for. Give it a go – when you wake up in the morning or at night before bed, list five things you’re grateful for. You might like to quietly think them to your self, write them down or even say them out loud. Be it big or small, there are so many things to be grateful for.
Take some ‘me’ time
This is time when you focus solely on yourself and nothing or no one else. It can be 5 minutes each day, an hour each week or any time that suits you best. It can involve anything you like...having a cup of tea and reading a book, watching your favourite tv show, or simply just resting. Do whatever works best for you, and remember that you need to take time to care for yourself because you’re amazing!
Breakfast full of foods that nourish mental health - cacao chia pudding topped with coconut and raspberries. Find a similar recipe here.