We all have experienced stress in one situation or another and know that stress can affect not only our minds but bodies too. Stress affects the way we think and function, our social and personal life and our decision making. Therefore, it is extremely important to know how to prevent it or at least reduce the stress levels in our body.
At Alcedo Care we value our staff members and know that sometimes there are challenging and stressful times. Therefore, we appeal everyone to reach out for support when needed, as it is okay to ask for help.
Did you know…
we are in partnership with Able Futures, call them on 0800 321 3137 or apply for help via their website (here).
What are the signs of stress?
Stress can last for a short or long period of time and sometimes can be accompanied by anxiety or depression. Depending on the situation causing it, you can experience headaches, mood swings, insomnia, upset stomach, skin problems and even cause chronical issues and mental health problems. A small amount of stress is not necessarily negative. For example, if you are worried about a work presentation or meeting with a new client, a touch of stress can motivate you to prepare in the best way possible and perform well. However, when the pressure is too much, it is best to seek help by sharing your feelings with a friend, family, colleague or even organisations like Able Futures.
Sharing your worries can be a weight off your shoulder, and getting feedback from others can help you work with the stress causing you troubles. Stress is not a weakness that you have to be ashamed of as it affects everybody to some extent at some point in time!
How to relieve stress
Here are some simple ways that you can relieve stress.
Get more physical activity – it sounds easy but is often dismissed with an excuse – “I’m too tired” or “I don’t have time”. If you are feeling stressed, moving your body on a consistent basis may help. Going for a run or even just a walk among nature is one of the ways to ease your mind and recharge.
Here are some of our favourite podcasts to listen to on a walk:
Follow a healthy diet – Your diet affects every aspect of your health, including your mental health. A well-balanced diet can help to support a healthy immune system, as well as providing you with the extra energy that you will need to cope with stressful events. Some research has even suggested that certain nutrients including omega-3 fats and vegetables can help to regulate your cortisol levels (that’s the stress hormone!)
Why not try a new, delicious healthy recipe this week, like these:
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Butter-poached eggs with spinach ideal for breakfast or lunch
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Spinach and poached egg on toast as a breakfast
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Lighter stir-fried beef with broccoli and sweetcorn for lunch
- Healthy chicken and sweet potato curry for a dinner
- Healthy banana bread for a dessert or a snack
Listen to music – music can make you feel all kind of emotions, from happy to sad, from static to full of energy and so on. Therefore, if you are feeling overwhelmed by a stressful situation, try taking a break and listening to music that brings you good vibes and energy.
Here’s a playlist we think you’ll enjoy:
- Happy playlist
Reduce your caffeine intake – but the idea may be horrifying to some, but really, it helps! Caffeine is a chemical found in coffee, tea, chocolate and energy drinks that stimulates your central nervous system. Reducing coffee and tea to one cup per day can improve your wellbeing and sleep. Also, drinking caffeine late in the afternoon could affect the quality of your sleep.
Consider supplements – Several vitamins and minerals play an important role in your body’s stress response and mood regulation. Having a balanced diet is preferred, however supplements can help you to top up your vitamin levels where needed. Consult with your GP before taking any supplements.
Sleep better – Everyone knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress- it’s a vicious cycle! Increasing your activity levels, reducing caffeine and a balance diet will all help with sleep, but you should also avoid screen time in the evening. Why not try reading a book, or taking a relaxing bath or shower with some soothing music before you go to bed?
Laugh it off – Laughter releases endorphins, which improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline.
Be gentle to yourself!
We hope some of these tips will help to reduce the stress levels in your body. However, we know a problem shared is a problem halved – we hope you feel like you can reach out to us if you need to talk, or alternatively reach out to Able Futures.
