6 Simple Steps To Help Manage In Difficult Timessarapugh
Use these 6 Simple Tips To Keep Your Stress Levels Down
Stress and modern life
Stress is unavoidable, as life happens and stress becomes a problem when it gets out of control. Too much stress as we know is a major health risk and will make any pre-existing conditions worse. Plus, it just feels horrible to be stressed all the time as it sucks the joy out of life.
Overcoming difficult times does help us grow stronger both physically and mentally. Sensible amounts of stress help this happen.
What doesn’t kill you makes you stronger
Here are 6 simple habits I adopted this year to help me manage stress and stay happy.
1# Get Sunlight In the Morning
Expose yourself to natural sunlight in the morning for about 10 min or more by going outside to ‘set your body clock for the day’. Getting morning sunlight can help you sleep better at night.
- Within an hour of waking
- 10-45 minutes
- No sunglasses, visors
- Direct light, not through glass
2#Avoid Stimulants or Stressful Activities Before 9 am
Cortisol is the hormone that wakes you up in the morning and you can’t live without it, but it is also a stress hormone so you do not want it too high. Cortisol peaks at around 6.30-7am and then starts to drop. Coffee is a stimulant and raises cortisol in some people more than others so having a very strong coffee too early can be overstimulating.
3# Exercise Flat Out For 1 minute
I found that going flat out for 1 minute on my aero bike helped a lot when stressful situations arose in the day. Going flat out when you are 20 is obviously different if you are 70, but you work at an intensity that is flat out for you. High-intensity interval training (HITT) offers other benefits.
- HITT is suitable for people of all ages
- HITT doesn’t take up a lot of time
- HIIT can burn a lot of calories in a short amount of time
- HITT boosts your metabolism hours after exercise. …
- HITT can help you burn fat and spare muscle
- HIIT can improve oxygen consumption. …
- HITT can reduce blood pressure
- Blood sugar can be reduced using HITT
4# Balance Electrolytes
Correct mineral balance is key for function and it is very common for people to be deficient in potassium, magnesium and sodium. Not only can this be stressful for the body and mind, all sorts of symptoms from headaches, poor concentration and muscle pain can arise from mineral imbalances. Salt or sodium is misunderstood, as we need a minimum of 6g of salt a day to function, and there are numerous hospital admissions each month due to low sodium. This is more common in older people. I have another blog which talks more about salt myths and how it plays a role in health.
5# Be Nice To Strangers Online
I try to go about my day doing things that will make somebody’s day a little bit better. If you see a post online and someone is proudly showing off something they have made, an achievement or a pet, then dropping them a friendly comment on Instagram, YouTube or wherever can not only make a stranger happy, but I’ve met hundreds of lovely people online this way. Doing this will also make you feel good, as chances are you will get a nice reply as well as a like or a follow on your page.
6# Get Away From Screens Before 9pm
Research is increasingly showing that bad sleep is just as bad as poor diet and not exercising; it is linked to many diseases such as obesity, cancer, dementia, depression, anxiety and diabetes. If you are prone to chronic pain, a bad night’s sleep is very likely to make your pain worse.
Avoid screens or bright light about 2 hours before bed, as blue light inhibits the production of melatonin, our natural sleep hormone. If you can limit how much blue light you are exposed to from screens during the day, that will help keep your cortisol (stress hormone) and appetite hormones under control as well as helping you get a good night’s sleep.