Reduce, Resilience and Restore
Stress. We all get it and we all know how much stress really can affect us. But we still don’t seem to know how to manage stress perhaps as well as we could, right?! Here are my 3 biggest tips to managing stress, the 3 R’s.
This includes usual suspects like making ‘to do’ lists, having a diary or calendar, routines, and schedules. But… don’t forget to add the important things like meals, breaks and exercise! These are as important, well actually MORE important. You will be amazed at how much more productive you will be when you allow yourself time to regroup.
Clear goals 📒
Having clear goals will help you to refocus when everything gets overwhelming.
Say ‘no’ or ‘not right now’ 🙅🏼♂️
Its okay to say ‘no’. You won’t be any good to anyone if you fall apart, which we often see after we take on too much. Sound familiar?! If you are a bit like me and you struggle to say ‘no’, instead try ‘not right now’ or ‘ let me think about it’. This gives you a chance to figure out whether you are actually able to take it on and… the other person will feel considered, so a win win!
When you are going through your to do list, see if there is anything that someone else could take off your hands or at least help you with.
Avoid toxic people and set boundaries ❌
We all have someone, whether it be a friend or family member that like to create drama, take more than they give, that put you down etc. As much as we love them (or are just stuck with them 😆), it does have an impact on our stress levels and we can control this. I will just remind you of 3 things…
- You teach people how to treat you
- Lead by example
- You can control how you react
Nutrients and avoiding mood foods 🍏
Certain nutrients support and improve the way our body responds to stress by supporting our adrenal glands, calming our nervous system and reducing inflammation. Vitamin B5, Magnesium, Essential Fatty Acids, and Vitamin C play essential roles in these areas.
If you feel you have or are going through a period of heightened stress, it is a great idea to speak to a Clinical Nutritionist about beneficial diet changes and nutrients to better support you during this period.
Eating processed foods like sugars, carbohydrates and meats and cause inflammation leading to oxidative stress within the body and lower nutrient intake. Eating these foods can also upset the balance in the gut, which we need to be well looked after.
Did you know that up to 90% of our ‘happy hormones’ are made in our gut?!
Exercise and laughter 🤣
Both laughter and exercise reduce stress hormone levels and increase happy hormones. These activities can also help you get some time out, get back into nature or hang out with good friends which are other great ways to manage stress.
Mindfulness and compartmentalizing 🍂
Sometimes we can get overwhelmed by everything that is going on in our lives which increase stress. A good way to look at it is to recognize that there are things you can do now and other things that can only be addressed later or are out of your control completely. Be Present. Concentrate on what you can do now, that way you can give 100% to the task at hand. With things that are out of our control sometimes it’s a matter of trusting the process.
Yes this is something we all already do… hopefully, however, when given a little move attention, breathing can be one of the best tools for reducing and building resilience to stress. Start by simple noticing how you breath in different situations, then look at slowing your breathing and taking deep breaths. To increase your resilience to stress set some time aside everyday if you can, even just for 10mins, to sit and practice mindful breathing. You can try the 4-7-8 technique – inhale for 4 seconds hold for 7 and exhale for 8.
Sleep and stress can be a vicious cycle. Sleep can affect the way we function, react, and interact and therefore impact the way we manage stress. We need this time to heal and restore from the events of the day. Prioritising adequate sleep and implementing good sleep hygiene practices will give your mind and body the chance to recharge so you are ready for a new day.
When we go through periods of stress our body uses up certain nutrients very quickly leaving inadequate amounts of those nutrients to perform their other roles throughout the body. Speak to your Nutritionist about topping up with Magnesium and vitamin C. These are a good start in helping restore nutrient levels and protect your body from the damage of long term stress.
Stress also impacts our ability to digest food properly and efficiently absorb nutrients. Make sure to mindfully eat your meals and allow yourself time to ‘rest and digest’.
Make time for you 🤗
This includes time on your own, with friends, in nature, a hobby, taking a bath or simply taking a break.Want this method of destressing to work twice as well!?… do these things without a device. Our bodies, minds, and souls crave this sense of disconnect from our highly stimulated worlds and the beautiful reconnect with ourselves and the peaceful living.
We are in a world with constant stimulation, is it any wonder we are stressed!?
It may be just a friend to talk things out with or a professional of your choice, we all need help from time to time. If you feel constantly overwhelmed with lives tasked or you have been through a highly stressful event it is always a good idea to seek professional help as unmanaged stress can turn into more serious conditions.
Want to reduce your stress?
Book a free chat with me!
I hope you have found this helpful as I know how hard it can be to manage stress. Trust that by following some of these tips you can become more stress free and in control of your life, not a life controlled by stress.
Yours in good health,