Stress Management
DO YOU FEEL STRESSED, BUSY, OVERWHELMED?
Have you noticed that you feel more stressed now that you’ve hit your 40s? You are not alone as many individuals find it harder to tolerate stress around this age.
But the good news is you don’t just have to feel overwhelmed and there are ways to alleviate your stress load.
What is stress?
Stress is a natural part of life and something we all have to cope with to varying degrees. Learning how to apply effective stress management techniques will help you be able to live a healthier and happier life.
Stress comes in a variety of ways and is not as some people think a sign of weakness. Stress is the compound build-up of an effect that can range from physical stress like sitting at a computer for long periods of time to emotional stress like relationship issues. Regardless of the cause the results are the same and result in the body’s gradual degradation in its ability to cope.
Some of the side effects of stress can include:
Physical pain and immobility
Digestive disturbances such as reflux, diarrhoea, constipation
Insomnia
Anxiety/ depression
Fatigue
Hypertension
Weight gain/ loss
Poor memory
Low libido
Infertility
Tips to manage stress
Here are 10 simple tips to help you combat the effects of stress to help you become healthier and happier
Be organised – in many cases causes of stress are as a result of being overwhelmed, particularly in our fast-paced society where high demands are placed on our time. Being organised means you are more efficient with your use of time and therefore less stressed. Write things down on paper, get things out of your head!
Positive reinforcement – positive thinking helps create positive feelings. If you are constantly berating yourself or thinking negative thoughts, then this will directly affect your mood and your ability to function effectively. Positive thinking while not being the answer to every situation can be a powerful tool in helping reduce stress.
Meditation – meditation has been proven to reduce stress in the body and assist the body to cope with stress more effectively. If you don’t know how, find a course that can teach you or check out one of the many meditation Apps that can be found on the web, such as Calm, Insight Timer, Headspace. Remember expecting perfection if you have never meditated before is an unreasonable expectation, so be kind to yourself. It has been said that even the great masters of meditation are only able to achieve a deep meditative state 40% of the time. A good starting point is to commence with 10 minutes per day first thing in the morning or just prior to bed.
Movement – regular movement enhances the body’s ability to manage and cope with stress by improving cardiovascular and nervous system function. You don’t have to run a marathon, just 10 minutes per day has been shown to have significant benefits. Choose restorative exercises such as walking, yoga, Pilates, or tai chi which help to calm the nervous system.
Nourishment – there is a huge variety of diets out in the marketplace and it can be a minefield trying to identify the right one for you. Try to keep it simple. Fresh produce is best, organic or spray-free is better. Reduce your reliance on packet foods and eat fresh food whenever possible. Avoid bulking agents like bread, pasta and rice and make the majority of your diet lean protein, fresh fruit and vegetables. And as in Step 1 being organised prevents you from falling into temptation.
Sleep Hygiene – as there is a much larger reliance on technology today, giving your nervous system a break from technology is vital. Try going technology free from 7pm each evening to allow your body to gradually relax. That means no TV, computer, phone or video games. Try reading a book with some music, such as jazz, classical or relaxation in the background to soothe your body towards sleep, A minimum of 8 hours sleep per night is important for refresh and relax the body and even if you can normally survive on less, it is not good for your health in the long term. See my article on Sleep Hygiene for more tips.
Self-care plan – similar to a car which needs regular servicing, your body needs regular support. Find a good team of health professionals to help ensure your body and mind is in tip-top shape. Have a weekly treatment from a wide range of practitioners such as massage therapist, acupuncturist, kinesiologist, nutritionist etc. Finding the right combination is different for each person. A good support group of practitioners will not just provide treatments but also support and encouragement toward healthier lifestyle habits.
Play – All work and no play….well you know how it goes. Taking time out to rejuvenate is an important part of any stress management program. If you are working all the time this is not a balanced life and at some point the wheels will come off. Remember to make time to have fun!. Having time off helps you to get a perspective on things and realise that things that seem so important right now probably aren’t in the long run. Sometimes walking away from difficult situations and taking a breath can help you come up with better long term solutions.
Be social – Take time out to spend with your loved ones. It enhances every aspect of your life and helps you realise what the important things really are!
Avoidance is futile! - avoiding problems doesn’t make them go away. We all have things occur in our lives we don’t want to face but by dealing with them in an appropriate time frame it means you can move on with your life and stop worrying. If you need support talking to a friend or professional counsellor can help clarify the issues and the right solution.
Want to know how a nutritionist can support you with tackling stress, particularly in your 40’s and beyond, book a consultation with me …