Data shows as much as 15% of Australians experience high levels of psychological distress. In some age groups the number is even 20%. But you don’t have to be part of the statistics anymore. Experts will tell you there’s a lot you can do to alleviate at least some stress. Let’s count down the top 10 tips that can have an effect TODAY already.
Simplify Dinnertime
We’ll start with mealtimes! Every additional responsibility in your day will add to your to do list and worries. On a hectic workday, trying to think of how to get a healthy meal on the table for your family—and finding time to cook—can be challenging. And that’s where helpful services, like gluten free meal delivery melbourne locals are now enjoying, are becoming more popular by the day.
No more oily takeout. Get the quality food you need, and still get to all your tasks for the day.
Change Up the Menu
While you’re replanning mealtimes, do ensure you pick the right menus—whether you make it or order it.
One reason why services for healthy meal delivery Melbourne locals use are becoming so attractive, is because the ingredients can actually help combat stress.
Did you know processed foods and lots of sugar in the diet can hamper your ability to deal with stressful situations? You need certain nutrients to regulate aspects like your mood and anxiety levels. So, get those vitamins and some magnesium from today and your week may seem a lot more manageable.
Go for a Run
Getting some exercise has multiple positive outcomes related to stress. With endorphins coursing through your veins, you’ll immediately feel your mood improve. For long term benefits, there’s the fact that the exertion helps you relax the body and untangle those messy thoughts.
Think you can’t work it into your schedule? Some experts say you only need 75 minutes of vigorous exercise a week. And since you’re no longer spending as many hours in the kitchen (see #1), it may be easier than you think to use this tip.
Go to Bed Earlier
Sleep is a key ingredient to a healthy lifestyle. It affects the following and more, all of which can impact stress levels:
- Helping your body’s restorative processes, so you can handle stress better
- Improving your ability to concentrate, to perform better at work
- Regulating mood
- Assisting towards improved judgment and decision-making, so you make fewer mistakes
See? Sometimes the solution isn’t to work more, but rather less. After a good sleep you may function better, creating fewer reasons to stress.
Write
Many experts promote the value of writing, for example journalling on a regular basis. Writing down whatever bothers you at the moment can aid in planning how to overcome certain challenges. Also, you may gain control over negative thinking and intrusive thoughts.
Put on Headphones
There are many ways a pair of headphones—and some audio—can help you handle stress better:
- Put on white noise to help you focus better and get more work done.
- With headphones on at the office, some colleagues may be deterred from bothering you for no reason.
- Listen to tracks that guide you in deep breathing, which can hep you relax by correctly activating the parasympathetic nervous system.
Switch Off Your Phone
While your phone is on, chances are you won’t relax. For starters, you may think you’re just unwinding at the end of the day, but you’re probably getting to bed much later than you should because you’re distracted.
Also, while your phone is still on, you may subconsciously be expecting—or fearing—your boss to phone or a client to message you. Rather put it aside, find other things to focus on and give your brain a rest from worrying about that to do list.
Drink One Less Coffee Today
The coffee you love fortunately and unfortunately has a stimulating effect on your CNS (central nervous system). You appreciate that focus while you need to work, but the caffeine prevents you from relaxing and can actually increase anxiety levels.
If you’re a big coffee drinker and you feel jittery or anxious during the day, start by drinking one less cup today. Skip another one in a week’s time if you’re still feeling anxious and keep on cutting back over coming weeks. Monitor at what stage you experience a positive difference, and keep to that number of cups as your daily quota.
People’s tolerance levels do differ, but in general you shouldn’t consume more than 400mg—or about 5 cups—a day.
Start Instead of Procrastinating
Is your stress brought on by everything on your to do list you haven’t dealt with yet? You may be one of the many who stare at to do lists and even plan how to handle their responsibilities, but take much more time than required to actually get it done.
So many of us procrastinate! You’re not alone! But pick just one thing at this moment to get done and tick off your list. You’ll see the effect on your mood immediately.
Last Tip: Help Someone
You may feel you’re the one needing help because of your high stress levels, but why not reach out and help someone else? Carry an older person’s shopping bag or help solve a colleague’s work dilemma.
As with most of these tips, you’ll be surprised how quickly and effectively it can impact—improve—how YOU feel about life—TODAY.