Preventing stress
Being able to identify what is causing stress is an important step in preventing it. Identifying the triggers will enable you to take steps to avoid them, and will help you to recognise when you are becoming stressed again.
There are several ways that stress can be prevented. You may find some of the methods that are outlined below useful.
Deep breathing
If you feel yourself getting stressed, try to halt those feelings in their tracks by relaxing your muscles and taking deep breaths. Start by inhaling for three seconds, then exhale for a little longer. This will help to remove the older oxygen from your lungs and replace it with fresh oxygen that will improve your circulation and alertness.
Continue these deep breathing exercises until you feel calmer and ready to continue what you were doing. It might be better to do something else rather than continue with the stressful task.
Healthy eating
It is important to eat a healthy, balanced diet when you are stressed because food and drink can have am big impact on the way that you feel and act.
Some people find that stress causes them to snack on sugary, unhealthy foods, such as crisps and biscuits. This gives your body a sugar rush followed by a sharp drop in your sugar and energy levels. However, this can make you feel tired, or irritable, as well as making it harder for you to concentrate.
Eating at regular times and not skipping meals can make a big difference. This will allow your body to release a steady stream of energy throughout the day which will help improve your concentration and mood.
A balanced diet consists of food from the five main food groups. These are;
- protein (from food like meat, fish, cheese, tofu, eggs, and nuts),
- carbohydrates (from bread, pasta, rice, and potatoes),
- dairy (from cheese, milk, and yoghurts),
- fruit and vegetables (aim for five portions a day), and
- fats and sugars (from oils and sweet food).
You should also try to reduce the amount of caffeine and alcohol that you drink because they can have similar effects on your body as stress and anxiety. Visit www.eatingwellonline.co.uk for more information
Department of Health guidelines state that men can drink between 3-4 units of alcohol a day, and women can drink between 2-3 units a day without there being any significant risk to health.
Drinking too much caffeine – found in tea, coffee, and cola drinks – can leave you feeling anxious, irritable, and restless. Try to drink more caffeine-free varieties, or opt for squash or water instead. Ideally, you should drink between 6-8 glasses (1.2litres) of water a day.
Exercise
The benefits of exercise are numerous. Not only does it release a chemical called serotonin, which makes you feel happier, and less stressed, it also improves circulation and prevents conditions, such as stroke and heart attack. Exercise also allows you to take out your frustration and anger in a constructive way.
You should aim to do a minimum 30 minutes of exercise, five times a week. Any exercise that increases your heart rate and leaves you slightly out of breath afterwards is beneficial. Examples of these type of activities include running, swimming, and cycling.
In particular, running has been found to be very beneficial for relieving stress, as well as being an effective method of weight control. However, if you decide to take up running, you should ensure that you take it slowly to begin with, and build up gradually over several months. Also, make sure that your footwear is suitable for your running style. If you are unsure about this, the staff at your local running store will be able to advise you.
If you have not exercised in the past, or if you have been inactive for a long period of time, you should visit your GP for a health check-up before starting an exercise programme.
Sleep
It is common for your sleep pattern to be disturbed when you are feeling stressed. If you are worried about something it can often be on your mind even when you try to forget about it. This may cause sleepless nights, or bad dreams.
You may find it difficult getting to sleep, or you may wake up a few times during the night. This can also make you tired and groggy the next day, which can make you feel even more stressed.
If you are having difficulty sleeping, you should contact your GP to discuss your sleep pattern and any potential causes of stress. Your GP may prescribe medication to help you sleep, or they may suggest counselling to identify any underlying causes of stress. Your GP will also know some relaxation methods that could help you get a good rest.
Quit smoking
Contrary to popular belief, smoking does not help to combat stress. In fact, it can make stress worse, and it causes damage to your body.
Giving up smoking is not easy and, in the short term, may lead to you feeling more stressed, or annoyed. However, you should remember that the irritability and craving is a sign that your body is trying to repair itself.
If you would like more information, or advice, about quitting smoking, you can call the NHS Stop Smoking Helpline on 08000 224 332.
Relaxation
When you are stressed, your muscles often tense, which can cause muscular aches to develop later on. When you feel yourself getting stressed, shrug your shoulders a few times and shake out your arms and legs. This will help to loosen your muscles.
Some people find that it helps them to relax if they imagine a peaceful place, such as a desert island, or a tranquil lake. Imagine yourself being there and the scenery around you. Diverting your mind to a calming environment will help to distract you from the stress and relax your body.
You can also help relieve tension by getting some ‘me time’. Spend some time doing whatever you enjoy – for example, having a warm bath, reading your favourite book, or doing some gardening.
Relevant Pages
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