A recent UK survey revealed that over 50% of workers feel either ‘very’ or ‘fairly’ stressed. We are dealing with a huge amount at the moment, and more and more of us are struggling to cope. The cost of living is rising, the world is still recovering from Covid and there seems to be a relentless reel of negative news headlines. Self-care is an effective means to deal with stress and reduce the risk of minor symptoms spiralling into more severe signs. In this guide, we’ll share tips to help you use self-care techniques to keep stress in check.
Regular exercise
Moving your body is one of the best ways to boost your mood and lower stress levels. Most of us are aware of the physical benefits of exercise, but we often relate movement to our bodies, rather than our minds. Exercise is an incredibly powerful tonic for mental health. When you’re moving, the levels of dopamine and serotonin in your brain increase and your energy levels rise. Working out and playing sport can also help you to clear your mind and channel emotions positively and it can also provide an outlet for stress, anger and frustration. Aim to exercise for at least 150 minutes per week and find activities that you enjoy. You don’t have to live in the gym to get fit and enjoy the physiological and mental health benefits of exercise. Go hiking or cycling, play tennis or golf, join a netball, football or hockey club, take yoga or dance classes or make time for a brisk walk every lunchtime or evening.
Time management
Managing your time is a crucial element of self-care. Most of us feel stressed because we don’t have enough time to get through to-do lists. Prioritize urgent tasks, make time for downtime and learn to say no. At work, create a list of priorities every morning or at the start of the week and work through your list. Use technology to simplify and speed up tasks and address pain points. If your computer’s running slowly, there are ways to clear clutter, free up storage space and reduce stress. You can find them here. It’s also wise to use apps to automate repetitive tasks and to manage your workload. If you’ve got too much work, or you’re doing overtime every day, speak to your boss. Set boundaries to enable you to balance work and free time. Avoid checking emails late at night and make time for hobbies, socialising and doing things that make you happy. This may mean meeting up with friends for dinner, going to an art class, singing in a choir or playing sport a couple of times a week. Everyone needs time away from their desks.
Good quality sleep
Be honest. Do you get enough sleep? Studies suggest that only a third of Brits get the required seven hours of sleep per night. Sleepless nights can affect us all but there’s a difference between losing sleep on the odd occasion and disturbed sleep every night. A lack of sleep can impact everything from your mood and energy levels to your performance at work, your mental health and your relationships. If you experience sleep troubles, it’s beneficial to try self-help techniques. Start by setting an evening routine. Use your evenings to unwind and relax. Prepare your body and mind for sleep. Avoid caffeine, steer clear of anything that could trigger stress or anxiety and go to bed at the same time each night. Have a bath, listen to music, meditate, watch TV or read to help you feel calm before you go to bed. Set your morning alarm for the same time every day. If you have set times, your body clock will adapt.
Regular exercise is also beneficial for sleep and it’s important to ensure that your bedroom is a tranquil, relaxing space. Use heavy curtains or blackout blinds to block light and avoid using phones and tablets when you get into bed. Add a cosy feel with soft furnishings and soft lighting.
If you’ve tried everything and you still can’t sleep, don’t hesitate to speak to your doctor. Chronic sleep troubles can have a damaging effect on your health. There are treatments and therapies available.
Self-care is all about taking care of yourself and doing your best to nourish and protect your body and mind. Self-care practices can help you to reduce the risk of stress and manage minor symptoms. Exercise regularly, manage your time and take steps to improve the quality of your sleep. Take time to relax and unwind, learn to say no and address issues or pain points that make you feel overwhelmed or stressed.
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