Stress is an inevitable part of life, and it can sometimes feel overwhelming. Stress is our body’s response to pressure and there are many different situations or life events which can cause stress. It is often triggered when we experience something new or unexpected that threatens our sense of self or when we feel we have little control over a situation.
This response is geared to action; so rather than thinking things through rationally, you are likely to react to people or events fast, and in a way that’s not necessarily very considered. Physically, stress makes your heart pound faster, muscles tighten, blood pressure rises, breath quickens and your senses become sharper, all of which help to increase your strength and stamina to speed up your reaction time. It’s a reaction that works well if you happen to come up against a sabre-toothed tiger, as in hunter-gatherer times: in that situation, you’d need your wits about you, it’s literally life or death.
But in today’s world, this heightened physical response is far less useful and can actually cause more harm than good if left untreated, leading to high blood pressure, heart disease, obesity and diabetes.
When you’re stressed out of your wits, it’s essential to take care of yourself and prioritise your wellbeing.
Here are eight tips to improve your wellbeing when you’re stressed out:
#1 Practice Mindfulness
Mindfulness is the practice of being present and aware of your thoughts and feelings without judgement. When you’re stressed out, it’s easy to get caught up in your thoughts and worries, but practising mindfulness can help you to stay grounded and calm. You can practise mindfulness by taking a few deep breaths, focusing on your senses, and paying attention to the present moment.
I find gently focusing on the flame of a burning candle particularly calming or watching water flow down a river. If you don’t have either of these to hand, take a moment to do this grounding exercise which you can do anywhere:
Firstly, take a couple of nice and deep belly breaths, then look around for 5 things you can see and say them out loud, then feel for 4 things you can feel and say them out loud, listen for 3 sounds, smell 2 things and taste 1 thing. To finish, take another deep belly breath, It’s a super easy way to get grounded, fast.
Mindfulness can also be practised through meditation, yoga, gardening or other forms of relaxation. Anything which helps you to focus on the present moment.
#2 Get Enough Sleep
Getting enough sleep is crucial for your overall wellbeing, and it’s especially important when you’re stressed out. Lack of sleep can make stress feel even more overwhelming and can lead to a host of other health problems. Try to aim for seven to nine hours of sleep each night, and establish a consistent sleep schedule to help regulate your body’s natural sleep-wake cycle. Avoid using your phone for a couple of hours before lights out, don’t eat too late, avoid alcohol and sugar, ensure your bedroom is cool and comfortable.
#3 Eat A Balanced Diet
Eating a healthy, balanced diet can help improve your mood, energy levels, and overall wellbeing. When you’re stressed out, it’s easy to turn to comfort foods like junk food or sweets, but these foods can actually make you feel worse. Instead, focus on eating whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. These foods will provide your body with the nutrients it needs to function properly and help support your overall wellbeing. If you enjoy cooking, take the time to prepare your own meals so you are in control of the ingredients – you’ll also be practising mindfulness.
#4 Exercise Regularly
Regular exercise is an excellent way to improve your mood, reduce stress, and boost your overall wellbeing. Exercise releases endorphins, which are natural mood-boosting chemicals in the brain. It also helps reduce the levels of stress hormones like cortisol in your body. Try to aim for at least 30 minutes of exercise most days of the week, whether that’s through a workout class, a run, or a brisk walk.
#5 Practise Self-Care
Self-care is any activity that you do to take care of your physical, mental, or emotional wellbeing. When you’re stressed out, it’s essential to prioritise self-care to help reduce stress and promote relaxation. Self-care can look different for everyone, but some ideas include taking a bubble bath, reading a book, practising yoga, practising gratitude, or simply taking a few minutes to breathe deeply and relax. Do whatever works for you.
#6 Connect With Others
Connecting with others is an essential part of our wellbeing, and it’s especially important when you’re stressed out. Talking to someone about your stressors can help you gain perspective and feel more supported. Spend time with those who you know will lift your mood. Even if you don’t want to talk about what’s going on, spending time with loved ones and friends can work wonders on improving your mood and reducing stress levels.
And don’t forget that every hug and physical touch counts.When people hug for 20 seconds or more, the feel-good hormone oxytocin is released which creates a stronger bond and connection between the huggers. Oxytocin has also been shown to boost the immune system and reduce stress.
#7 Get Outside
Spending time outside can help reduce stress levels and improve your overall wellbeing. Exposure to nature has been shown to reduce cortisol levels and improve mood. Try to spend at least 30 minutes outside each day, whether that’s through a walk in the park, a hike in the woods, or simply sitting outside and enjoying the sunshine. Better still, take your shoes and socks off and walk barefoot in the grass to connect with the earth.
#8 Seek Professional Help
If your feelings of overwhelm and stress are too much and you feel you cannot handle them alone, it’s important to seek professional help. A coach or therapist can provide you with the tools and support you need to manage your stress and improve your overall wellbeing. Sometimes an outsider’s perspective is all it takes to see things differently and help you feel more in control of your life.
It is essential to manage stress effectively to prevent the physical and psychological responses from becoming chronic and causing harm to our bodies. Exercise, relaxation, sleep, a balanced diet and mindfulness can help to reduce stress levels and improve overall wellbeing.
