Stress is a killer and we all suffer it at times so learning about ways to manage stress is vital.

Money issues are among the most common triggers of stress.

It has been a challenging couple of years for everyone as interest rates have pushed home owners to the brink against a tide of rising prices fuelled by skyrocketing food and utility bills.

And now Christmas is just around the corner, along with all the family pressures, expectations and expenses that go with it.

It can be an extremely stressful time.

Hence, learning and practising ways to manage your stress can help you remain healthy.

Stress, also known as the ‘fight or flight’ response, is a perfectly normal and necessary reaction we have to when we are challenged.

Cortisol, the stress hormone, keeps us alert and motivated to tackle a perceived threat.

But problems arise when stress levels remain high or become chronic rather than subsiding.

That is when they need to be managed to prevent symptoms such as fatigue, irritability and a wide palette of illnesses.

The most effective ways to manage stress involve a blend of both psychology and science.

Here are some of the best coping mechanisms and ways to manage stress.

Psychological tools

Change your thinking

Our first reaction to a challenging or unwanted development is often far worse than the reality.

By changing the way we think about stressors, we can significantly reduce their effect on us.

Also known as cognitive behavioural therapy, the technique helps people reframe their thoughts and develop healthier coping strategies using skills such as problem solving, time management and relaxation exercises.

Eliminating a stressor by going to the heart of the problem and solving it is best but not always practical or possible.

Viewing the problem from a different perspective or even holistically is the next best option.

Engage social support

A problem shared is a problem halved.

By sharing your stressors with family, friends or therapists, you gain vital emotional support.

You may also be able to view your problem from a totally different perspective.

People with strong social ties and networks experience less stress and are likely to recover quicker from stressful situations.

Time management

Effective time management reduces stress by allowing people to tackle their workload more efficiently.

It guards against an overflowing ‘inbox’ – an ever present and building backlog of tasks which remain unaddressed.

To improve your efficiency and time management, set yourself realistic goals and break down large tasks into smaller, more manageable steps.

Embrace nature

Ecotherapy involves spending time outdoors, soaking up nature’s beauty and the environment around us.

It activates the parasympathetic nervous system which promotes relaxation.

It has also been proven to reduce cortisol levels, hence reducing stress, improving mood and boosting psychological wellbeing.

Ecotherapy could be something as simple as walking through a park or garden at lunchtime.

If you can’t do that, even watching a nature video has a positive impact on stress levels.

Enjoy your favourite activities

Everybody needs their ‘me time’.

But when the heat is on and stress levels are high, these are often the first things that fall by the wayside.

Continuing to look after yourself by maintaining the activities you love helps take your mind off more stressful matters at hand.

Whether it is playing sport, reading, listening to music, bingeing a TV series or knitting, it is important not to deny yourself the activities which bring you joy and help you relax.

Meditation and mindfulness

These techniques are closely related and both have a calming effect on our body.

Meditation is the process of reigning in our thoughts and emotions to achieve a state of peace and calmness.

Mindfulness is more about being acutely aware of everything around us and considering how we feel about it.

Either can be explored simply by finding a quiet space at home and sitting for five minutes.

For a more professional approach, mindfulness-based stress reduction combines mindfulness meditation and yoga in an eight-week course that has been proven to reduce stress, anxiety and depression.

Scientific tools 

Deep-breathing and relaxation techniques

These are the physical aspects of meditation which are scientifically proven to reduce stress.

Deep, slow (diaphragmatic) breathing stimulates the parasympathetic nervous system triggering a relaxation response in the body.

You begin to feel your worries literally wash over you.

The practice reduces your heart rate, lowers blood pressure and decreases cortisol levels, promoting a sense of calm.

Relax your muscles

Stress causes muscles to tense hence purposefully relaxing them has the opposite effect.

Progressive muscle relaxation is a technique where you tense and then relax different muscle groups throughout the body.

Simply inhale and contract your muscles for up to 10 seconds, then exhale and relax them.

Then continue with a different set of muscles. 

It has a similar effect to deep breathing exercises.

Sleep

Sleeping well when you are highly stressed can be extremely problematic.

That is why you need to do everything right to promote better sleep patterns, especially in times of stress.

That means a consistent sleep schedule, a restful environment and limiting stimulants like caffeine, alcohol and screen time before bed.

Techniques like meditation or relaxation can improve sleep quality before bedtime.

Block light out of your bedroom so you are not woken by first light and consider an eye mask which helps to that end.

Some people find very soft music helps them drift off to sleep while also lowering their heart rate and stress levels.

Exercise

Another great way to promote sleep is exercise which induces a level of physical fatigue by day’s end.

Numerous studies have also linked exercise with helping to reduce stress levels, anxiety and depression.

It also improves mood and cognitive function by enhancing chemicals in the brain such as dopamine and seratonin.

Whether it be walking, running, swimming or engaging in any sport, exercise releases endorphins which also help you to feel better about yourself, hence reducing stress levels.

Exercise also lowers cortisol levels, reduces muscle tension and promotes an overall sense of wellbeing.

Nutrition

Whole foods, including a balanced diet rich in vegetables and fruits, are good for you because they help to keep your emotions in check and fight off depression.

Highly-processed foods cause inflammation in the body and can raise cortisol levels, leading to stress.

This can become a vicious cycle because while increased cortisol levels may act as an appetite suppressant, they can also trigger cravings for fats and sugars.

Consistently eating foods high in fat and sugar is a fast track to heart disease, stroke and diabetes.

Do not use alcohol as a stress reliever. 

The pay off for its short-term effect is long-term health issues.

Book an appointment

Stress is a totally natural reaction we all experience to a situation when we are confronted and need to take immediate action.

But chronic stress cannot be ignored and should be treated to avoid it making life utterly miserable.

It can also have serious, potentially deadly health consequences.

If you are feeling stressed about anything – work, family, a relationship, or even your health, you are encouraged to take positive action to resolve those feelings.

Your GP is a great first port of call to discuss your problems and ways to manage stress levels.

Simply talking about your issues and sharing them with a professional is a step in the right direction.

At AHA Clinics, our caring and friendly GPs will talk about a range of techniques you can explore that will help reduce and hopefully eliminate your stress so you can get on with living life the way you would like to.

Whatever your concern, there is no better place to solve it than at AHA Clinics.

Book an appointment here today at either our Seaford Road Day and Night Clinic or our Seaford Meadows Day and Night Clinic.