man stressed at work

16 November 2023 posted by Recovery Partners

Challenging life situations are an inherent aspect of human existence, and our stress response is an evolutionary adaptation that readies us to react to perceived threats. While certain stress can have beneficial effects, chronic stress emerges when facing persistent negative stressors that are difficult to resolve or evade. This prolonged stress can have detrimental effects on both our physical and mental wellbeing.  The good news is that there are effective ways to manage and reduce stress. Here are 10 tips that can help you better cope with stress:

1) Deep Breathing and Mindfulness

When you start to feel overwhelmed, take a moment to practice deep breathing and mindfulness. This is where you let your frantic thoughts be placed aside, focusing on your breath and be present in the moment.  Give this a go; pause for a moment, look around and identify 5 things you can see, hear, and touch. Name them. This simple exercise can help calm your nerves and reduce stress.

2) Exercise Regularly

Physical activity is a fantastic stress reliever. It releases endorphins, which are natural mood lifters. Incorporating exercise such as walking, swimming, or cycling, for 30 minutes per day can promote your mental and physical wellbeing.

group exercise class

3)  Eat Well

Eating a well-balanced diet will help in stress management. Opting for a diet rich in fruits, vegetables, whole grains, and lean proteins as opposed to sugar and processed foods will give you energy and balance your mood. 

4) Get Enough Sleep

Quality sleep is essential for stress management as a lack of sleep can increase stress levels and negatively affect your overall health. Set up a sleep routine and ensure you get 7-9 hours of quality sleep per night to help your body recover and rejuvenate.  

5) Connect with Loved Ones

Having emotional support can help create a protective buffer against stress. Spending quality time with those you love can reduce stress. Talk with the ones you trust and seek their guidance and companionship during difficult times.

6)   Learn to Say “No”

Overcommitting can lead to stress. If you feel overloaded, assess before committing to other people’s expectations. It’s okay to decline additional responsibilities or activities that may push you over the edge. Set boundaries and remember that it’s essential to put your wellbeing first. 

conversations at work

7)  Identify Stressors

Recognise the sources of stress and work on managing or eliminating them. Sometimes, a simple change in perspective can help you view a situation in a less stressful light.

8) Time Management

Organise your daily tasks and set realistic goals to prevent feeling overwhelmed. Prioritising your responsibilities and breaking them into manageable chunks can make a significant difference in your stress levels.

9)  Practice Relaxation Techniques

Incorporate relaxation techniques such as progressive muscle relaxation, deep breathing, or taking a warm bath into your routine. These methods can help calm your mind and body.

10) Prioritise self-care

Take time for self-care activities and hobbies that bring you joy and relaxation. Whether its reading, watching a movie, doing an art project, or listening to a podcast, these moments of self-care can recharge your energy. Allow yourself the freedom to take this time for yourself.

Incorporating these tips into your daily routine can help you better manage stress and improve your overall quality of life. Remember that stress is a part of life, but with the right tools and strategies, you can minimise its impact and lead to more balanced and healthier.

Recovery Partners provide a variety of services, including:

SafeMinds – an innovative workplace training program that draws from the latest research in behavioural science and psychology, focusing on best practices.

Psychological services – a wide range of professional services provided by licensed psychologists and other mental health professionals to support individuals in addressing emotional, behavioral, and mental health challenges

Reminder: If stress is significantly affecting your daily life and wellbeing, consider seeking professional help from a counsellor or psychologist. They can provide valuable guidance and healthy coping strategies. 

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Disclaimer – these articles are provided to supply general safety information to people responsible for OHS in their organisation. They are general in nature and do not substitute for legal and/or professional advice. We always suggest that organisations obtain information specific to their needs. Additional information can be found at https://www.safeworkaustralia.gov.au/