This time of year is often busy, with numerous demands on your time. However, your wellbeing should not be compromised as a result.
You may be too busy to notice that stress is affecting your mind and body. Be aware of these signs from the mental health charity Mind and take action if you feel:
- Irritable, angry, impatient or wound up
- Over-burdened or overwhelmed
- Anxious, nervous or afraid
- Like your thoughts are racing and you can’t switch off
- Like you’ve lost interest or enjoyment in life, and you’re depressed
- A sense of dread
- Worried or tense
- Neglected or lonely
- Existing mental health problems getting worse
Additionally, Mind lists the following physical signs on their website, which result from hormonal responses to stressful situations:
- Difficulty breathing
- Panic attacks
- Blurred eyesight or sore eyes
- Sleep problems
- Fatigue
- Muscle aches and headaches
- Chest pains and high blood pressure
- Indigestion or heartburn
- Constipation or diarrhoea
- Feeling sick, dizzy or fainting
- Sudden weight gain or weight loss
- Developing rashes or itchy skin
- Sweating
- Changes to your periods or menstrual cycle
- Existing physical health problems getting worse
Stress-busting exercises you can try
Taking a little time for yourself can benefit both your mental and physical health. Here are some simple ideas you can incorporate into your routine, even on busy days.
If you only have five minutes, try breathing deeply and slowly to activate your body’s relaxation response, lower your blood pressure and reduce your heart rate.
An example of a simple but effective breathing technique is to inhale slowly through your nose for a count of four, hold your breath for a moment and exhale slowly through your nose for a longer count.
You could try putting calming music on in the background, lighting some candles or infusing some essential oils too if you wish to make your space calmer.
If you have 10 minutes, try gratitude journaling by writing down a few things each day that you’re grateful for. This simple practice can boost positivity by helping shift your focus away from negative feelings.
Focusing on the good things can reduce stress and anxiety, helping you to be calmer and more relaxed.
If you have 20 minutes, go for a brisk walk, even if it is only around your office or garden, to get your blood flowing. Walking can also help clear your mind if you’re feeling overwhelmed, having trouble concentrating or struggling to come up with fresh ideas.
Go on your own if you need a bit of alone time or invite a friend or colleague if you’d like somebody to chat to.
If you have 30 minutes, have a quick tidy up of your space as clutter can contribute to stress. Even tidying and cleaning your office can make a difference to your working day. It will help you feel more organised too.
Guided meditations
Meditation is an effective way to lower stress, ease symptoms of anxiety and depression, and calm both mind and body for better sleep. Anyone can benefit, and even a short five- to ten-minute session each day is a great way to start if you’re new to it.
We have a series of free guided meditations on our website which range in length from five to 30 minutes. You can listen to them here.
To get started, find a quiet place and sit or lie comfortably with your back straight but relaxed. As you become more experienced, you might try meditating while walking or in a busier setting. Focus on breathing deeply and slowly through your nose, keeping your attention on each inhale and exhale to help your mind stay present throughout the meditation.
When your meditation ends, gently bring your awareness back by wiggling your fingers and toes. Take a moment to notice how your mind and body feel and finish your session with a thought of gratitude.
Please note – the 3CHH team are not medical professionals, and any suggestions in this blog are for lifestyle support only. We recommend you always consult your healthcare provider before making any significant changes.