STRESS

DEALING WITH STRESS

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1. Avoid Caffeine, Alcohol, and Nicotine.

Avoid, or at least reduce, your consumption of nicotine and any drinks containing caffeine and alcohol. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it.

Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Therefore using alcohol as a way to alleviate stress is not ultimately helpful.

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2. Indulge in Physical Activity

Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.

These are the “fight or flight” hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat.  However, stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.
When you feel stressed and tense, go for a brisk walk in fresh air.  Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime.  Regular physical activity will also improve the quality of your sleep.

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3. Get More Sleep

A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.

Rather than relying on medication, your aim should be to maximise your relaxation before going to sleep.  Make sure that your bedroom is a tranquil oasis with no reminders of the things that cause you stress.  Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down. Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you.
You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.

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