Let’s face it; the past two years have been some of the most stressful in living memory. With a sense of normality resuming in the UK, and with eyes fixed forward to the future, if you’re keen to regain some control over your life, then tackling stress is essential.
After all, reduced stress levels will aid both your physical and mental wellbeing while also influencing your other life goals. So, what are the lifestyle choices that can help address issues of stress in 2022 and beyond? Here’s all you need to know.
INVEST IN YOUR SLEEP
The value of a good night’s rest cannot be emphasised enough. So, we’ll emphasise it again, for those nodding off at the back; sleep is essential in reducing stress. This is because it is the time for your body to regulate cortisol (the stress hormone) levels. As if by magic, you will biologically be less stressed when you have enjoyed a regular run of proper, restful sleep. Most adults need 7-9 hours each night, which is the ideal range you should aim for.
However, it’s not just about the amount of sleep you gain; it’s the quality, too. The REM cycle is the most vital aspect for unlocking the full benefits of sleep. These benefits include increased energy levels and better focus, which can both help you tackle stress in a sustainable way, too. Investing in a good mattress, adopting a smart bedtime routine, and avoiding late night bouts of blue light are just a few of the ways you can give yourself the best chance of a good night’s sleep. Click here to read some more useful advice on doing just that.
EXERCISE MORE
When thinking about reducing stress from a hormonal level, exercise is another key factor. Endorphins are released during physical activity, and these feel good transmitters can help us feel more resilient and able to cope with life’s challenging situations.
For the best stress relieving results, experts extol the virtues of cardio and aerobic exercise specifically. The NHS recommends 150 minutes of moderate-intensity activity a week, to boost mood, health and wellbeing, as well as keeping a whole host of issues at bay, including stress.
Using performance-based goals will help keep you motivated and on track. If the gym isn’t for you, home workouts could be the ideal solution. Alternatively, team sports or other active tasks like trekking or joining a dance club can work wonders, and involve that sense of camaraderie and sociability that can also counteract feelings of stress. Speaking of which…
FOCUS ON YOU AND YOUR LOVED ONES
One of the worst ways to make life more stressful is to start comparing yourself to others. Yet, it’s a trap we all fall into, and this is exacerbated by excessive, obsessive social media use, where lives depicted aren’t always authentic. Indeed, social media can encourage inferiority complexes in even the most confident person.
Self-improvement and time spent with your friends and family, in the flesh and the present moment, is a key tenet of feeling more positive and less stressed. When combined with a reduction in compulsive scrolling and swiping, you may well notice that you’re feeling more at peace with the world around you. And that’s why you’re here, right?
Read: How to improve your bond with friends and family in the ‘new normal’
HAVE A DEDICATED RELAXATION SPOT
We all need a place to escape, whether that’s a quiet corner of the house, our favourite park or even a holiday home, should you be lucky enough to own one. Sometimes taking ourselves out of a situation that causes undue stress – like an extensive period of self isolation or a relationship that’s getting a little frayed around the edges – can act a little like a ‘circuit breaker’, allowing us to reset, regroup and gain some new perspective.
It can be as simple as having a spa bathroom or a reading nook. However, as the guys at Park Holidays UK suggest, many people find that a change of location is often required for the best results, and if at all possible, they suggest heading for the sea. ‘’Breathing in fresh sea air is actually proven to help you sleep’’, they posit, adding that ‘’the enormity of the sea helps you gain perspective and dissolve any minor stresses or worries.’’
Poetically put, indeed, but science does tend to agree, albeit a little more prosaically. According to a 2013 study on the effect of natural environments on our happiness, ‘’Marine and coastal margins’’ were the locations most likely to improve wellbeing and contentment. Often referred to as the ‘blue gym’, spending more time close to water is regularly cited as helping to reduce stress.
QUIT BAD HABITS
Oftentimes in life, removing negative aspects is just as crucial as looking to add positives. Millions of people smoke to reduce their stress levels. However, the science shows that it actually increases those levels. This is just one example of the many vices we might resort to in order to reduce stress, but inadvertently increase it in the process.
Read: 6 ways to banish bad habits today and forever
EXPRESS YOUR FEELINGS
When stress builds, many people make the situation worse by keeping it bottled up inside. Sadly, this will cause the physical and mental symptoms of stress to worsen, leading to a vicious cycle that you may struggle to break. Therefore, learning to express and vocalise the issues can be one of the most important steps.
Some people focus on writing it down. Others will speak to friends and family. Meanwhile, therapy is an outlet that an increasing number of people are learning to appreciate.
To practice processing this confusing time, try to remain open, frank and honest with those around you about how you’re feeling. A problem shared is a problem halved and all that, and you may just find others are experiencing similar feelings as you, and have advice to share through learned experience.
Should you feel more comfortable sharing your feelings with a professional, you can find an NHS psychological therapies service (IAPT) for more information.
*This article is not intended to replace medical advice, diagnosis or treatment given by a qualified health professional. Instead, this article only provides information, not advice. For any medical enquiries, always consult your GP first*