We humans need
exactly the right amount of stress to function correctly. Too little, and we
become bored and restless. Too much, and we can quickly become overwhelmed, and
experience all the symptoms that come with stress like irritability, problems
focusing and the ever-present rising panic.
If you are
struggling with too much stress, there are a few things that you can do to help
you to manage it.
Eating
Right
The food we fuel
ourselves with is integral to how we manage stress. If we are getting all of
the nutrients that we need, then this helps to boost our immune system and
manage levels of the stress hormone cortisol in the body.
Some foods that help with stress are:
●
Complex
carbohydrates like whole-grain bread, pasta and oatmeal help with stress
because they encourage steady production of serotonin, and they also help to
balance blood sugar levels which help us to feel more balanced.
●
Fruits
and vegetables that are rich in vitamin C, like oranges, have been shown in
some studies to help cortisol levels return to normal more quickly after a
stressful event.
●
Dark
leafy greens like spinach and kale help to keep your magnesium levels up, which
combat headaches and fatigue, which can also be symptoms of stress.
●
Black
Tea has been shown to help regulate cortisol levels by some studies.
Sleep
Getting a good
night's sleep is key to our wellbeing. When we are well-rested, we are better
able to solve problems and regulate our emotions, plus we just feel better!
No matter how busy
you are, it is important to prioritize sleep. Be sure to stick to the same
sleep routine every day (even at the weekend) as this will help to tell your
body when it is time to sleep and when it is time to be awake. It is also a
good idea to ban electronic devices from the bedroom, as the screens can
interfere with the production of sleep hormones and keep you awake.
Coaching
Making positive
changes, like improving your diet and sleep are not easy. And what about the
actual causes of the stress in your life? Probably the most important thing you
can do if you are stressed and it has been ongoing for a long time is to work
out why and do something about it. Perhaps you need to think about a career
change, or you need help with managing difficult family members.
Coaches can be
valuable in helping you to identify which changes would be beneficial to your
life and helping you to make those changes in a way that is manageable for you.
Integrative Coaching at https://integrativecoaching.co.za/professional-coaching/stress-management/ can provide you with tested stress
management techniques as well, that have been effective on other clients and
are based on research.
Exercise
Gentle exercise
triggers the release of endorphins which contribute to happiness and also helps
to regulate your levels of the stress hormone cortisol. Plus, exercise will
help you to stay healthy, which will contribute to your overall wellbeing
level.
Mindfulness
and Meditation
Mindfulness and
meditation are effective at helping to manage stress because they enable you to
focus on what is happening right now, rather than focusing on the things that
you are worried about. It is something that takes practice, but once you get
the hang of it can be incredibly valuable in helping you to manage stress.
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