With the festive season in full swing, this time of year can bring immense pressures. From financial stress and family dramas to the overwhelm of organising presents and arranging Christmas schedules, you might be in the thick of it.
What does stress feel like to you?
Stress can manifest in many ways and is different for each individual. You may identify with one or
a combination of these different presentations.
- Nervous tension and anxiety: Frequent and persistent tension and anxiety may manifest as excessive fear and worry, restlessness, tightening of the chest, racing heartbeat, and in extreme cases, panic attacks. This negatively impacts quality of life and normal day-to-day functioning. Consider NeuroCalm tablets.
- Wired and tired: When stress is ongoing, your brain may perceive this as an ongoing threat, mounting a stress response to keep you alert or ‘wired’. This can reduce your ability to relax and wind-down, resulting in feeling not only wired but tired too – a sensation of being unable to switch-off in spite of being exhausted. Consider Adaptan tablets.
- Exhausted and flat: In some individuals, exposure to ongoing stress may physically change the way their brain is able to respond. In these circumstances, the person is left feeling both physically and mentally exhausted, affecting performance at work and in everyday life. Consider Adrenotone tablets or AdrenoEnhance capsules.
- Low mood and lethargic: Ongoing stress can lead to structural changes to brain tissues, changing the way the brain functions. Ongoing stress can also impact their resilience. This can affect the activity of brain chemicals leading to feelings of poor mood and may manifest as feelings of overwhelm, vulnerability, and lead to teary, weepy moments. Consider NeuroCalm Soothe capsules &/or SaffroMind capsules.
- Insomnia: Stress can negatively impact sleep quality and quantity. This may manifest as an inability to unwind and fall asleep due to ruminating thoughts about your day, frequent waking, and/or feeling unrefreshed upon waking. Consider NeuroCalm Sleep or Somni Support capsules.
Foods To Avoid
Its recommend you limit or avoid the following. These are usually foods that can amplify your physical response to stress.
- Cut down your caffeine: While caffeine can enhance your mood and alertness, it can also stimulate your body’s production of stress hormones at times when you don’t need them, making it more difficult for you to relax. Avoid more than one caffeinated beverage a day.
- Limit alcohol.
- Refined carbohydrates, such as sugar, white bread, rice and pasta.
- Unhealthy fats, such as deep fried foods or margarine.
- Allergenic foods (foods that trigger an allergic response).
Supporting your mental health and wellbeing
Experiencing stress, worry and mood changes are not uncommon. What this means is you are not alone.
Recognise your resilience
You are more resilient than you know! Those facing adversities report multiple silver linings, including a renewed appreciation for life, realisation of true priorities and friendships, and recognition of strength. If you are experiencing a stressful situation, what is your silver lining? Remember, when life challenges you, you have been planted. Use it as an opportunity to flourish and grow.
Move your body to help your mind
Exercise boosts production of your body’s feel-good neurotransmitters, known as endorphins, which have a positive impact on your mood and stress. Aerobic exercise is also proven to decrease stress hormones. Aerobic forms of exercise may include running, swimming, walking, cycling or joining a sporting team (perhaps at work or via a local sporting club, such as football, cricket, golf or tennis).A successful exercise regime can involve any kind of physical activity, anything that moves your body for at least 2.5 to 5 hours per week. Start by easing yourself in with a few shorter sessions first, and carve out some time in your schedule to make exercise a consistent habit. Though you might not always have time to hit the gym, a brisk walk, yoga at home or putting on some music for a quick boogie can be an excellent way to unwind.Don’t underestimate the power of exercising in a group or with a friend. Social connection and relationship building can be a powerful tool for improving mental wellbeing.
Practice gratitude
Feeling grateful just happens sometimes; however, the act of intentionally and regularly expressing gratitude has a multitude of benefits, including improvements in self-esteem and overall mental wellbeing, reduced aggression and enhanced empathy. Use an app or journal to write down what you are grateful for each day or just things that make you happy, and notice how your perspective changes.
Get back to nature and step outside
Spending time in natural environments can benefit health and wellbeing. It can be as simple as taking time to water your plants, gardening for half an hour, or walking barefoot on the grass for five minutes. Choose a nature activity, big or small, to do every day or week to help induce a sense of calm.
Pay attention on purpose
Mindfulness is the act of focusing on the present moment, drawing your attention away from mental chatter and anxious thoughts by tuning in to your physical senses. Focus on what you can see, touch, hear, smell or even taste. The evidence for developing a mindfulness practice is growing with a number of studies showing people reporting less stress, improved physical and emotional health, and better sleep.Becoming more mindful gets easier with time and practice, and can help you to remain calm, regulate your thoughts, emotions and reactions, and stay present even in the midst of stressful events.
‘Panicked’ & Low Mood? Try NeuroCalm® Soothe capsules which can provide some much-needed support if you are feeling panicked or struggling with low mood. It supports your emotional wellbeing and soothes your nervous system.
Anxious & Tense? Try NeuroCalm tablets. Relieves anxiety, nervous tension and helps support a healthy stress response.
Flat & Exhausted? Try Adrenotone tablets. Reduces stress-induced mental fatigue. Supports physical endurance & stamina. Maintains healthy adrenal glands
Other quick tips
- Laughter really is the best medicine: Good for both your heart and mind! Whether you prefer to watch a funny movie, listen to a favourite comedian, watch a funny video, or share a funny story with a friend. Laughter has been shown to reduce the physical effects of stress.
- Schedule time for yourself: Don’t feel that this time has to be an hour or a day. Make it manageable for you and your lifestyle. Just as you recharge your phone battery, you have to recharge your personal battery too – so remember to take five!
- Take a break: If you find yourself in an unexpected stressful situation, whenever possible try to take a break and remove yourself from the event. Go for a quick five minute walk or make a cup of tea. Take a few deep breaths and create a space where you can gather your thoughts for a few moments and restore calm.
- Use your phone to your advantage: Spend less time on social media and more time using a meditation app. There are many free meditation or relaxation apps available for smart phones. Find one that works for you and instead of opening a social media app, opt to open a meditation app instead.
- Do things you love: Hobbies are not just activities you did as a child. You are never too old to pick up a childhood hobby or involve yourself in a new one. Make time to play and be creative every day or week.
glowhealth.com.au 