Some Stress Reduction Tips

Sometimes all that is needed when you’re stressed out is a little quiet time. Getting away from the hustle and bustle of the city for a walk along a quiet path in the woods or a stroll through the gardens in a park or along a beach can help to bring about a calm mood, washing away tension. Natural surroundings, sounds and smells, fresh air, and the exercise of walking can provide a welcome break from the hectic pace and encroaching cares of the day.

Diet and Rest
A balanced diet that contains a variety of nutritious foods can help you to think clearly and as a result, cope with stress. It is important to eat essential nutrients as proteins, carbohydrates, vitamins, minerals and fibre, in order to maintain a well-balanced diet. Although some fat is required to keep your body healthy, a diet with too much fat leads to fatigue and lethargy. Here are some important food tips to help you fight stress:
  • Begin the day with a glass of pure fruit juice and drink plenty of water throughout the day. Your body requires extra vitamin C when under stress and plenty of water intakes will counteract dehydration.
  • Eat a good breakfast to get your day off to a good, energetic start.
  • Don’t consume too much food or beverages containing caffeine. Too much caffeine is stress inducing and increases anxiety levels.
  • Avoid sugary snacks. When we are under stress the body will crave sugar. Eating a bagel, whole grain bread or pasta will reduce your sugar cravings.
  • Get some exercise. Exercise in any form is a significant stress reducer.
  • Avoid drinking alcohol. Alcohol, like caffeine, is a stress inducer.
Sleep Hygiene
Getting enough sleep is also important for your mental health, because it is nature’s own stress-management technique. When you sleep you breathe more deeply and slowly. Your body temperature drops slightly, and your heart rate and blood pressure go down too. Most people have experienced a stressor that seems impossible to handle before we went to sleep only to wake up with a solution. Thus the expression, “sleep on it”.
  • Stick to a regular sleep schedule - even on weekends.
  • Relax in the hour or so before going to bed.
  • Spending 20 minutes in a hot tub may promote sleep.
  • Go to bed only if you are sleepy.
  • Do not read, watch television, or eat in bed.
  • Avoid “trying” to sleep. If you do not feel sleepy, get up and read, watch television, or listen to some relaxing music until you are definitely sleepy and then return to bed. If you still can’t sleep, get up again and wait until you are sleepy.
  • Sometimes a light bedtime snack can promote sleep, particularly one high in carbohydrates. A glass of warm milk is often effective.
  • Avoid food and beverages containing caffeine, and avoid alcohol that can fragment your sleep.
  • Avoid sleeping in day time.
  • Sleep in a comfortable environment. Avoid temperature extremes - a bedroom that is too warm or too cold.
  • Mask annoying background sound with a “white noise” device, i.e. an electric fan.
  • Avoid illuminated bedroom clocks so that you are not always checking the time.


Anonymous said...

Yes I can speak from experience that alcohol is something to avoid! Stop drinking - even those 3 beers or two wines after work, and you will lose weight, feel better and look better! Remove the refined sugars and you will feel great! I have not had a drink of alcohol in 5 months and I do not want to have any again.

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