10 Aug Looking After Yourself
Stress is the way our body and mind respond to the demands placed upon it. It is a necessary part of our lives; too little stress and we lack the motivation and drive to get out of bed in the morning. However, too much stress has negative consequences for our physical and mental well-being. For example, we might experience head and back pains, have problems concentrating or may suffer from sleep problems.
Prolonged periods of stress can lead to high blood pressure, digestive problems, ulcers, and depression. It is a frightening estimate that 75 – 80% of absence from work can be attributed to stress related problems, a figure that is in danger of rising still further in these difficult times.
Most of us will be living through circumstances that have the potential of raising our stress levels. This article discusses the idea that by looking after ourselves we can prepare for and mange stress more effectively. For a minute let’s compare our body to another machine people care about, their car. If we know that our car needs to take us a long distance, we will prepare for this and do everything we can to make sure our car lasts the distance. Many of us put more time and effort into looking after the mechanical things we rely on than we do our own bodies and that by simply applying the same love and attention towards ourselves maximises our chances of drawing positive motivation from the challenges that lie ahead instead of letting stress grind us down.
I invite you to sit back and give yourself an M.O.T. by reviewing the following aspects of your life:
Relaxation
If we want our car to last several years because we can’t afford a new one, we take care not to run it into the ground. It is the same for us. Make sure you take time to relax and escape from your everyday worries. For me, a trip to the cinema gives me the chance to escape and switch off. I also enjoy an aromatherapy massage to physically relax my muscles and let the oils calm me. I know it is not always easy to grab time for yourself, but even a half hour walk in the park can blow off the cobwebs or just help you unwind.
Fuel
Like the petrol we put into our car, if we want the best performance from our bodies it is important to make sure what we eat and drink is good quality and healthy. We are bombarded with advice in the media about the perfect diet, but taking time out to review your nutrition and then making gradual changes where necessary will significantly affect your energy levels and overall health. It has been proven that when we are under pressure our bodies uses up vital nutrients faster than usual and we fluctuate between lethargy and hyperactivity. Eat a diet rich in complex carbohydrates such as fruit, vegetables, nuts and wholemeal to fuel the body with a constant source of energy. Quick fixes like chocolate and alcohol may seem like a good idea when the batteries are low, but in the longer term you are not doing your body work any good!
Check your water level
If you feel thirsty you are already dehydrated. It is advisable to drink around 8 glasses of water each day as a well hydrated body will have more energy and will perform more effectively. Lack of water can also lead to headaches, feelings of lethargy and the brain can misread that message as hunger.
Sleep
We would never expect a car to perform for over 16 hours a day without a rest, so why do we expect so much from our bodies? Experts recommend around 8-9 hours’ sleep per night, but it is my view that it is the quality of sleep that is important. They also advice sticking to the same sleep times every night. Prepare for sleep by making sure you don’t eat or drink stimulants late in the evening and that you unwind your body and your mind before bedtime to maximise the chances of falling asleep quickly. For many people, a hot bath relaxes the body and listening to music or reading a good book can help you switch off. It is also important to make sure the bedroom is well ventilated, neither hot nor cold.
Exercise
You would not leave your car stationary for weeks and then expect it to perform well when you need it. Exercise plays a vital role in releasing tension caused by too much pressure. Simply taking a short cycle ride can improve concentration and clear the mind. It is also a well proven fact that the endorphins released through exercise make us feel more positive. It is an important to find a form of exercise that you enjoy and then find a way of incorporating it into your weekly routine.
Getting organised
People feel under stress when they have a lot to think about and a lot to achieve in different aspects of their lives. The often do not have the systems in place to understand how it all fits together and what their real priorities are. The end result of this can often be panic or feeling overwhelmed or a sense of hopelessness. Investing time in getting organised can help reduce anxiety and make your time more productive. I am a real believer in lists, but it is important to follow through list making with sensible prioritisation so that everything does not appear urgent to you. Thinking back to our car analogy, it is more important to make sure you don’t run out of petrol than to tidy out the glove compartment!
Positive Thinking
If you believe that your car will take you on that long journey, you put the time and effort into keeping it in good condition as it is far less likely to let you down. The power of positive thinking cannot be overestimated. If you adopt a balanced approach to the different roles in your life, when you are facing particular challenges in one area it is less likely to feel like your whole world is falling apart. Setting ambitious but realistic goals is an important way of moving forward, a process that is followed through by proper planning and support.
Asking for help
We all know our limits when it comes to car maintenance and bring in support from professionals like your local garage for those jobs which are beyond our abilities. Likewise, when managing stressful periods or particular challenges we should bring in the support of experts. A few years ago, when I decided the time was right for me to enter the gym, I recruited the help of a personal trainer. I was very nervous about the challenge I had set myself, but with his help and support I achieved more in terms of both fitness and enjoyment than I would have done alone.
I hope that the ideas outlined above will encourage you to invest time and effort into your own physical and mental wellbeing and that you will give priority to making changes that will help you reduce stress.
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