The way you deal with stress is an important part of keeping yourself fit and healthy. It’s likely during your quit journey that you’re going to feel stressed, so here are some ways to help you manage your stress levels where you can.
Eat a healthy diet
It’s normal when stressed to seek out comforting foods but often these aren’t the best choices for making us feel good.
Aim to get your 5 a day of fruit and veg. Load up on foods containing magnesium and vitamins B & C, as these support brain function. Foods like citrus fruits, bananas, nuts, seeds, oats, brown rice, meat and fish and leafy green vegetables are great.
Swerve alcohol
A stiff drink might provide temporary relief from stress, but too much alcohol can cause health problems in the long run. Over time, these will elevate stress levels too. Try to cut out or cut down your consumption to have a positive impact on your stress levels and your overall health. Try switching to a low or no alcohol alternative, and, if you’re struggling, speak to your GP.
Stay active
Exercise can be amazing at helping you cope with stress, distracting you from your worries, giving you time out from your stresses and boosting your endorphin levels – the chemicals that help naturally ease anxiety and depression. You might find it helps improve your sleep too.
The NHS recommends you aim for 150 minutes of moderate intensity exercise per week. Remember, this is only a guide, every bit of activity you do will be beneficial. Try and find something you enjoy and you’ll be more likely to stick at it.
Sleep well
It’s no coincidence things are more stressful when you’re tired. If you’re having trouble getting the sleep you need here are some things you can try to improve your sleep.
- Aim to wake-up and go to sleep at the same time each day.
- Avoid heavy meals, alcohol and caffeine in the evening.
- Daily exercise helps ensure you’re physically tired when it comes to bedtime.
- Turn any screens off at least half an hour before bedtime.
- Wind down with a bath or gentle yoga session.
Reach out and talk
A problem shared is a problem halved and talking offers you the opportunity for perspective and clarity. A good support network of friends or family can help you find solutions to problems. If you’d prefer to talk to people you don’t know, the Samaritans are always available to listen.
Take time for yourself
Both at work and at home, you are of value. You need to look after yourself and ensure you’re not overloaded with responsibilities and demands. At work, try to manage your workload and speak out if it becomes overwhelming.
At home, try to take some time for yourself every day to do a relaxing activity, such as a walk in the park, reading, gardening, yoga or meditation. Practicing meditation can help clear your mind. Invest time in hobbies you enjoy when you can, this will boost your mood too.
Take a deep breath
Focusing on the breath helps to calm you and keep your focus and clarity. Deep breathing decreases the heart rate and lowers blood pressure.
Try this:
- Sit up straight, placing your hands on your belly and close your eyes.
- Breathe in slowly through your nose, allowing your tummy to slowly expand, feel the air running through your body.
- When your lungs are near full capacity, push the air out through your mouth with a bit of pressure, releasing all your built-up tension.
- Practicing this a couple of times a day can be beneficial to managing your stress levels.
Don’t be afraid to take further action
If you feel overwhelmed by stress and nothing you’re doing is making it better, it’s time to seek help with your GP. They’ll assess your symptoms and circumstances and recommend a course of treatment which may include medication or other remedial help, all the while keeping in mind your quit attempt. Stress is part of everyday life but living with chronic stress can lead to long term health problems. That’s the last thing you want when you’re trying to do something positive for your health by quitting smoking. A good diet, exercise and sleep routine can all help you cope with stress. Try to be mindful of your stress levels and make little adjustments where you can.
