Many people experience feelings of stress and anxiety - these are perfectly natural responses to certain situations and can even be helpful in providing the motivation to solve problems or get something done. Gone unchecked, however, frequent feelings of stress or anxiety can have a negative impact on our health. So, it’s important to take a moment to have a self-check in, before you possibly reach the point of burnout.
Burnout is a state of emotional, physical and mental exhaustion. It was redefined by the World Health Organisation as a medical diagnosis resulting specifically from work related stress. If not properly addressed, burnout can lead to depression, anxiety and affect relationships in and out of work.
So, take a moment to check in – are you feeling agitated, overwhelmed, anxious? Are you not sleeping well? Are negative thoughts occupying your busy mind? Are you finding yourself turning to sugary snacks for comfort or to alcohol at the end of the day to wind down?
If so, then see if you can instigate at least one of these habits to help minimise the effects of stress and anxiety on your wellbeing. You'll also find some additional resources about anxiety and stress below, and what more you can do to look after yourself if you are finding these feelings difficult to manage.
1. Take a break
We may not be able to take the holidays we want but it’s essential to take regularly scheduled breaks from work. From keeping your weekends for life outside of work, to taking regular mini breaks from your desk; take a break.
Why not set your phone alarm every 30 mins to remind you to get up and stretch. You’ll return to your tasks more focused and make clearer, more intelligent decisions.
Ensure you eat your lunch away from your desk and if you can, get out for a brisk walk for 10 minutes. It may feel counter intuitive to have breaks to achieve more, but your ability to focus and productivity will improve. You’ll think more clearly and feel less overwhelmed for doing so.
2. Diarise ‘Me time’ – because you’re worth it!
Set aside relaxation time each week. Plan to do things that make you happy. Whether that’s meeting up or phoning friends, doing something you enjoy like a hobby or fitness class. You’d diarise things like a dentist appointment or business meeting. This is just as important so put it in your diary.
3. Get out into nature
Generally, we spend too much time in artificial, built environments, and not enough time in nature. This hasn’t been helped by periods of lockdown. So now its even more essential we get outside and with Spring here, we can really experience the magic of fractals!
Fractals are repetitive patterns used by nature as basic building blocks, so we’re surrounded by them in the natural world. Looking at a fractal, puts us in a relaxed state, so relieving stress. EEG and MRI scans have found that stress levels decrease by up to 60% by just by looking at fractals.
“That’s a huge physiological change to just have glanced at something. Usually, you have to pop a pill to get people that relaxed.” says Taylor, a University of Oregon physicist and a leading researcher on fractals. This instant stress relief is so easy to access. Just go and look close up at a flower or plant and notice the repetitive pattern - the fractals. So what if people look at you strangely 😊 you’ll feel better for it!
4. Minimise sugar and refined carbohydrates
When we’re stressed, we burn energy and need a diet rich in nutrients to produce our stress hormones. We tend to reach for quick energy release foods like refined carbs such as chocolate, biscuits, crisps, maybe also turning to these for comfort. We feel good for a short time as we get pleasure form the sugar spike and dopamine hit, but then both our energy and mood crashes.
To avoid such crashes, keep your energy levels balanced:
Eat regularly and don’t skip breakfast.
Reduce caffeine as it triggers our stress response causing further energy dips.
Include protein with every meal and snack
Include fats from natural whole foods such as Avocado, coconut, nuts and seeds, butter, cheese – they’re a great source of energy
Eat oily fish (salmon, herring, mackerel, anchovies, sardines), flaxseed, seaweed and walnuts, avocado- high in omega-3 fats, shown to reduce burnout
5. Get plenty of sleep
The Sleep Council recommends at least 7 hours of sleep per night, but you may struggle with sleep when stressed, unable to drop off or suffering with early waking.
So it’s important to establish a routine; go to bed and get up at the same time every day. Even at the weekends.
Have an evening ritual for at least 30 minutes before going to bed. Switch off screens and turn to reading a book, listening to music, an audio book or have a bath. Allow your mind and body time to unwind from the stresses of the day.
Check out the Sleep Council website for more tips on a restful night’s sleep: https://sleepcouncil.org.uk/advice-support/sleep-advice/
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