Reducing Stress and Anxiety

Physical activity

It is well-known that physical activity releases endorphins, a powerful chemical in your brain that energises you and makes you feel good, what is lesser known is that is can also promote several changes in the brain including neural growth, reduced inflammation and new activity patterns which can all help feelings of calm and wellbeing.

Studies have shown that regular exercises can not only help with mild-moderate depression but it can also help prevent relapse. Exercise can also aid anxiety by relieving tension, boosting physical and mental energy and releasing those endorphins.

Try meditation and mindfulness

Research suggest that meditation and mindfulness practices work to calm the mind by focusing on breathing and awareness of the present moment. This can help you break the train of everyday thoughts, evoking a relaxation response. Giving your mind the space to focus on the present moment, rather than think over past concerns, can help you to fall asleep.

See our Health and Wellbeing portal for more information on Meditation and Wellbeing apps.

Plan your time and write a list

When you have several things to think about and needing you time, it can feel overwhelming and difficult to start to get anything done. Organising your thoughts or your “To do” list can help you to prioritise and focus one on thing at a time. Once you have completed one job, the act of ticking or crossing it off your list can give you a sense of achievement and motivate you to attempt the next task.

Reduce your caffeine intake

Many people feel unable to start their day without their morning tea or coffee, however, too much caffeine can contribute to elevated stress and anxiety. Caffeine is a stimulant, stimulating your fight or flight response much like that of a frightening event. This unease can add to underlying anxiety worsening the effects and potentially triggering an anxiety attack.

Reduce your processed sugar intake

The quick energy fix you get from a sugary treat is then often followed by a crash or dip in energy. This high and low or up and down effect can trigger feelings of worry, irritability and sadness. Which, if you already suffer from stress or anxiety, is only going to make it worse.

Sugar can also weaken your body’s ability to respond to stress, which can prevent you from dealing with the cause of the stress, triggering anxiety.

Make time for your sleep routine and recovery

It is easy to find yourself asking the question “I wish there were more hours in the day“, burning the candle at both ends, where sleep becomes the bottom of the priority list. This attitude will only increase feelings of stress and anxiety- a lack of sleep can lead to a lack of focus and a being more easily agitated, which increases stress and anxiety

Making sleep a high priority, giving yourself time to switch off and your body and mind time to recover will help you achieve more deep sleep, the sleep phase that physically restores the body to boost immune function, support cardiac health and control stress and anxiety.

Make time for yourself, for fun and for talking to your family and friends

Be sure to give yourself both regular breaks and a definitive stop time from your active day. Separating the part of your day where you work or perform certain tasks and the time for yourself where you relax is vital for your personal wellbeing and can make a big difference to your general stress and anxiety levels. This can be anything from watching TV, reading a book, cooking or having a bath. Whatever you want to do to relax.

Relaxing doesn’t always come in the form of quiet time, using your spare time to do something completely different from your work or day to day life like having fun with friends and family can have a refreshing affect on the mind and body. Stress and anxiety can increase when a healthy work/ life balance is not achieved.