Skills and lifestyle approaches to managing stress

Building habits (takes time)

Things to look at

Sleep:

Prioritize getting quality sleep, and aim for 8 hours Go to bed and wake up at the same time each day

Make your sleeping area as comfortable as possible, and used only for sleep if possible

Avoid taking daytime naps, but take rest when needed

Limit or avoid caffeine- increases alertness for up to 12 hours for some people, and it elevates heart rate and blood pressure, possibly exacerbating the effects of stress hormones

Exercise often, but preferably no more than 2/3 hours before bedtime

Nutrition:

When chronically stressed the body has an increased demand for protein

Limiting sugar intake protects adrenal function

Eat smaller regular meals

Vit C- adrenal function

Magnesium is depleted when chronically stressed. Increase through foods such as dark leafy greens, whole-grains.

B Vitamins support hormone production

Vit D Needed for proper function of immune responses and many other vital functions

Activity:

Aim for 150 minutes of activity per week, but most important is to get physical activity consistently

Get outside when possible

Make yourself a priority, and find time each day to do something you enjoy

(such as listening to music, creating art, watching comedy)

Learn Relaxation methods that work for you & try to practice them regularly, whether feeling stressed or not.

Limit exposure to social media and news

Assert yourself, set limits & boundaries in all areas they are needed.

Learn to recognize and challenge unhelpful thinking

Be kind to yourself, be aware of the inner critic, and challenge those voices

Work on building a routine/schedule that incorporates as many of these strategies as you can, but don’t expect it to happen over time, try selecting one thing to focus on at a time, take on additional goals as you can manage.

Take time to educate yourself in these areas, and talk about stress, mental health with your friends, family and coworkers (Reduces Stigma)

Speaking to a counsellor/Psychotherapist may help with setting specific goals, strategies, discovering your values and priorities, and uncovering/processing traits or effects from trauma and life experiences that may be holding you back.