There is a strong link between high stress levels and a weakened immune system. Stress has been directly liked to high blood pressure, heart disease, obesity, and diabetes. Reducing our stress levels and altering how we react to stressful situations can boost our resilience and prevent illness.
There are 30 suggestions of things you can do to help reduce your stress levels over the month of April. There are 3 categories (Mental, Physical and Emotional Health). All 3 have 10 suggestions of things you can do. The idea is to choose the order of suggestions but try to do one a day for the month of April.
Mental Health
Take time to reflect on the impact stress has had on you in the past. How did you deal with it? What was the trigger or action that made you feel better?
Create a simple to-do list for your day or weekend. Be realistic and avoid trying to overachieve.
Stay connected with friends, family and possibly people you have lost touch with. We might not be able to be with our loved ones in person, however, we can invite them to dinner over the phone or WhatsApp/Facetime/Zoom etc. These life resources were not just for Lockdown.
Be kind to yourself, take time out to trat yourself. It could be a face mask, massage cream into your hand or feet, take your time. Enjoy a sweet treat and take time to savour it (never chew chocolate!).
STOP and do absolutely nothing. Can you be still, with no input for 2 minutes? 5 minutes? How about 10? Be comfortable, slow your breathing and give in to doing nothing. You will feel refreshed and ready to go again after a pause.
Try a simple grounding exercise next time you are out walking on your own, or simply visit the garden…
- What can you see?
- What can you hear?
- What can you touch, how does it feel?
- What can you smell?
Read a book. Reading can reduce blood pressure and muscle tension.
Do a puzzle, focus the mind away from your thoughts.
When you smile at someone, they will mostly return that smile. Smiling can alter our brain chemistry and make us feel happier.
Learn a new skill. It could be a language, how to knit, a card game etc. It could be joining a group or simply watching a course on YouTube.
Physical Health
Tune in to your body. Take a moment to assess your physical state. Is your breathing fast, slow, shallow, or deep? Are your shoulders hunched? Are you thirsty, hungry, tired, sleepy?
Enjoy a few minutes stretching. Slow your breathing down and simply stretch, you could be sitting, standing, or lying down.
We know how good walking makes us feel. Book onto a walk or simply, just go for a 10-minute walk around the block.
Enjoy winding down with a nice warm bath. Use Epsom salts to relax your muscles and soothe your mind or light a candle.
Stay hydrated. Dehydration can be stressful. Women should aim to drink about 1.6 litres per day and men should aim for 2 litres.
Plan your healthy diet in advance. Eating a healthy, balanced diet with all the necessary vitamins helps with both physical and mental health.
Music can make you feel good! Maybe have a boogie to your favourite tunes.
Book an online workout class today! They are part of your membership with WALX. You could do something that gets the heart rate up or perhaps try a yoga class.
Clear your space. Set some time aside to clean and organise a specific room or area. This could be clearing out a kitchen cupboard, reorganising your wardrobe or venturing into the dreaded attic!
Have a relaxing evening and get an early night’s sleep.
Emotinal Health
Reflect on your week and write down 3 things that have made you smile or laugh out loud.
Take a few minutes to assess how you’re feeling. Are you happy, content, tired, sad, etc? Ask yourself why you are feeling happy or sad. If a change in mood is needed, what can you do to alter it?
Take a second to reflect on your life so far. What have you accomplished over the years? What has made you proud? What has been your best achievement? Avoid comparing with others, this is your time to feel smug!
The news can be very depressing now. We do need to stay in touch with events but possibly revise when and how you read or watch it. News programmes can often keep repeating repeatedly. Watch it once and then walk away. A useful tip is to avoid those thought-provoking headlines before bed.
Write down a list of things that you are looking forward to. It could be big or small such as a nice meal (out or at home), a holiday, your next walk. If you cannot think of anything, get planning!
Complement someone you admire. It feels good making others feel good.
Here’s 3 things for you to notice today:
- – What you’re grateful for
- – What energises you
- – What’s not working and why
Say hello to a dog! A lot of animals love to be petted. Giving attention to our furry friends’ releases Oxytocin, the love hormone.
Plant something, it is wonderful watching something flourish and to take care of it.
Send a motivational text to someone that you know is struggling.