20 ways to relieve stress

20 ways to relieve stress

If you’re looking to relieve stress may I suggest not reversing into a concrete bollard and causing approximately £1,200 of damage to your vehicle? Yes, that’s what happened to me the week before last.

Why? Because I was rushing.

I’d taken on too much work. The night before my news shift a last minute commission had come in and the only time the celeb could do the interview was after my shift. Not an issue. I’ve been a freelance journalist for almost 20 years and this is part and parcel of the ‘feast or famine’ nature of being self-employed.

The only snag was that I had to be up at 5am *I am useless with early starts* for an event I was covering in London for a new client the following day so the prospect of burning the midnight oil was not exactly appealing. To make matters worse, I received an email from a different editor at 6.30pm the very same evening asking me to amend some marks on a feature I’d written weeks before. The pages were going to press the following day.

Given that I would be out on a job at the crack of dawn the next morning there was nothing for it but to deal with it there and then.

By the end of the night, my head was spinning. I’d worked my news shift, crashed my car, interviewed the celeb, transcribed the hour-long interview, tweaked the feature and tracked the case study down. I rolled into bed gone midnight yet I couldn’t get to sleep. At 1.30am I was still wide awake thinking I had to be up in 3.5 hours.

 

20 ways to relieve stress

 

Then the words of my nutritional therapist and functional medicine practitioner entered my head.

“Stress management is key when addressing chronic health issues. Why? Because no matter how perfect your diet is, how much you exercise or what supplements you take, if you don’t manage your stress your health will be at risk and you will sabotage all your best efforts.”

She’d mentioned this to me on our first meeting and ever since then, I’ve been doing all I can to try and lead a more peaceful life.

Now we all know that acute stress serves an important function – it protects us from danger via a ‘flight or fight’ response by giving us the means to escape a life-threatening situation or face it head-on.

Our heart rate and respiration increase pumping more blood to the muscles, our pupils dilate to let in more light and improve sight, our focus intensifies, our immune system is activated and ready for action while our parasympathetic nervous system is put on hold.

When the stressful situation is over the parasympathetic nervous system kicks back in and the body returns to balance, resting, digesting and reproducing until the next acute stressor occurs.

However, problems arise when the stressors don’t go away – something known as chronic stress – and the sympathetic nervous system remains activated diverting energy away from normal functions such as digestion, repair and reproduction.

“We all know the mental and emotional stresses we face daily – the commute, long hours at work, impossibly busy schedules, problems with finances, problems in our relationships – on and on the list goes,” my nutritionist explains

“What you may not be aware of are other stresses which elicit exactly the same response by the body. These include poor dietary choices causing imbalances in blood sugar, constant sleep deprivation, chronic infections (often gut infections), inflammation and pain, food intolerances, even over-exercising. All these create a stress response and we lurch through the day going from one stressor to another and the stress response is constantly switched on – our bodies are not designed to cope with this type of chronic stress.”

I should perhaps mention at this point that I was also in the midst of my fourth tongue-swelling reaction in as many days. We were experiencing a  heatwave in the UK and extreme temperature is a trigger.

As some of you know, I was recently diagnosed with Mast Cell Activation Syndrome. In layman’s terms, my mast cells – white blood cells which form part of our immune system and are in every part of the body – are confused and hyper-sensitive and mistake things like high-histamine food, certain medication, and sunlight as a threat.

The cells are filled with chemical mediators including histamine, heparin, prostaglandins, cytokines which are released in varying amounts once triggered. When this happens my tongue or throat usually swells up. Sometimes I also experience severe itching in my scalp and limbs, chronic fatigue, stabbing pains all over my body and behind my eyes. I also bruise very easily – on the day I saw the consultant who finally diagnosed me – my entire right thigh was black.

The reason I mention this is because stress is a huge trigger too and I had not one but EVERY single reaction listed, which is additional proof that I need to get back on track with chilling out.

20 ways to relieve stress

 

So to celebrate National Relaxation Day [15 August 2018], I’ve rounded up 20 ways to find some balance. As de-stressing can only benefit us all, I hope these tips help you too.

20 ways to relieve stress

  1. On waking, wait half an hour before switching your phone on. I’ve lost count of the number of times I’ve reached straight for my device and ended up responding to WhatsApp group messages or watching an Instagram story, inadvertently wasting precious minutes in the morning, which then made me feel rushed. Give yourself the chance to wake up properly, nourish your body with healthy food and set some positive intentions for the day ahead.
  2. Limit time spent on social media. Things like Facebook groups are great for providing a sense of community for those of us who work remotely but when comments are overly negative, unsupportive or just downright mean they can dampen your mood. Dip in and out and avoid becoming involved in lengthy debates.
  3. Get organised. If I’m working in London or have a news shift booked in I pick out my outfit – right down to my underwear – and hang it on the back of the door. Likewise, I sort out my handbag and prepare all my own food as buying lunch out is no longer an option with my MCAS issues.
  4. Breathe deeply and slowly. Even if it’s just for three minutes. This is instantly relaxing and helps me at night when I need to calm my racing mind.
  5. Employ mindfulness. It’s not as hard as it sounds and there are plenty of guided apps out there like Calm and Headspace. I also visited a fantastic meditation studio in London and also found solace in a weekend meditation/wellness retreat at Chilston Park in Kent earlier this year.
  6. Avoid pointless arguments.
  7. Remember that your time isn’t necessarily set in stone. I’m a bit useless at this and like order (surprising when I’ve been freelance for 18 years and there’s little routine) so I can feel a little flustered if plans change at the last minute but more often than not they end up working out for the best so I try to employ this positive mindset now, which brings me onto my next point.
  8. If you cannot alter a situation, take a different perspective. Think ‘In what way could this situation be positive?’ Or ‘Can this have value or is it useful?’
  9. Keep a journal. Writing your thoughts down can be incredibly therapeutic and help you organise them.
  10. Avoid procrastination which can lead to feelings of not being good enough.
  11. Allow an extra half an hour for everything you do. Meeting a friend? Have a date? Catching the train (in which case I leave an HOUR earlier). Far better to be too early than too late.
  12. Turn your phone off. If I’m on deadline or trying to get a piece finished I put my phone on aeroplane mode.
  13. Create boundaries. I work from home a lot but often friends and family view this time as a chance to pop in for a coffee and a catch-up. I used to feel bad about turning them down but now they understand.
  14. Don’t overschedule. I’m guilty of cramming too much in and have been trying to make every Sunday a relaxation day but for the past two weeks I’ve ended up working. I SHALL get back on the horse!
  15. Stop trying to please everybody and learn how to say no. If not, you’ll end up being run ragged.
  16. Run a bath. It’s cliche. It works. I wrote about it here. Usually, I throw in a handful of Epsom salts, but as part of the day job earlier this year, I was sent Olverum Bath Oil and I’m now a convert. It contains no fewer than 10 essential oils including geranium, lavender and eucalyptus leaving your muscles relaxed and your bathroom smelling divine.
  17. Go to bed an hour early and wake up feeling refreshed, productive and ready to tackle the day.
  18. Move more. Exercise is a great way to clear the mind and was always my go-to for beating stress. I was a former gym bunny and tennis was my main sport. Due to my MCAS, spin classes and running are out, and I can’t play tennis competitively as vibrations – from activity to those felt on aircraft – can cause my mast cells to degranulate. Read here about the time my tongue started to swell on a long-haul flight. Now I’ve found solace in swimming and fair weather paddle boarding when I have the energy.
  19. Take up a new hobby that you love. Blogging anyone?
  20. KEEP. IT. SIMPLE.

What are your top tips for managing stress? How are you relaxing today? I’d love to hear from you in the comments below. If you think this post might help someone who is struggling, please feel free to share this post or tag them.

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4 Comments

  • Reply
    rachel
    14th August 2018 at 9:26 pm

    Aw I love this Helen, there is so much good advice here and a LOT of it resonates with me. I really need to try some mindfulness. Does having a dog count as that?
    Thanks for sharing! And happy Relaxation Day. xx

    • Reply
      Helen Gilbert
      14th August 2018 at 9:47 pm

      Thank you Rachel! Glad it’s helped! I never thought I’d be able to master mindfulness but the guided apps are great. Also, I’m sure you’d like dedicated wellness weekends. Many offer meditation tasters xx

  • Reply
    Jo Romero
    18th August 2018 at 9:03 am

    Love that advice about the phone – I wake up and the very first thing I do is reach for my phone to see what emails I’ve had through the night. I’ll give it a break from now on and enjoy the first 30 minutes of the day in peace!

    • Reply
      Helen Gilbert
      21st August 2018 at 11:19 am

      Ah, thanks for your feedback, Jo. It’s so easy to do isn’t it? Good luck. I’d love to hear how you get on 🙂

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