Tips to Reduce Stress

Tips for avoiding stress

  • Prepare for morning the night before.
  • Never wear ill-fitting clothes.
  • Set appointments ahead.
  • Don’t rely on your memory. Write things down.
  • Practice preventative maintenance on your vehicle and appliances.
  • Make duplicates of all keys. Exchange with a neighbour or family.
  • Avoid rush hour/crowds if you need to go out.
  • Say ‘no’ more often.
  • Take advantage of off-hours for banking and shopping.
  • Shop by mail or by phone when possible.
  • Rearrange meal times around your schedule.
  • Keep an emergency supply of necessities.
  • Walk everywhere you can.
  • Make copies of all important papers and keep the originals in a safe place.
  • Anticipate your needs i.e. always stop for gas before you really need it.
  • Fix things that don’t work properly.
  • Allow extra time for travel.

What are simple techniques to relieve stress?

Check in with your body more often for feelings of tension, especially in the muscles of your shoulders, face, back or hands. Also check if your mind is racing or your heart is beating quickly. Here’s how to reverse these feelings or sensations related to stress:

  • Do: Move and stretch all parts of the body. 

Because: Movement improves circulation and helps to remove tension.

  • Do: Realign body into correct posture. Take special note of the back, shoulder and lower jaw.

Because: During stress, the head and lower jaw are often held forward, the waist and the shoulders raised up toward the ears.

  • Do: Start slow, deep breathing and think about letting your muscles go when breathing out – breath the tension out.

Because: Stress often causes breathing to be shallow and deep breathing seems to have a relaxing effect.

  • Do: Visualize a pleasant scene where you are comfortable and relaxed. Continue slow, regular breathing.

Because: Focusing on one pleasant thought or scene will help calm your mind and stop the continual flow of rapid, demanding thoughts.

Having a good sleep is key to your well-being.

Poor sleep or not enough sleep can have major impacts on your day-to-day functioning. Symptoms of poor sleep can include fatigue, lack of energy, difficulty concentrating, anxiety, and decreased lung function. 

Note: Different people need different amounts of nightly sleep. For some adults, 4 to 6 hours a night are enough. Others need 8 hours or more. Also, age is known to affect sleep requirements. Infants generally sleep 16 hours a day, but sleep requirements lessen with the years. By adulthood most of us sleep 7 or 8 hours a night. Those over 50 generally report they sleep less than when they were younger.

 

Page Last Updated: 17/06/2020