Stress is all around us. It can affect us on so many levels – emotional, psychological and physical. In honor of Stress Awareness Month, we’ve provided a few lifestyle choices you can make to prevent or manage stress:
1. Exercise. Physical activity in almost any form, from aerobics to pilates, can help relieve stress. In the long-term, exercise can reduce stress through the prevention of bodily illness. In the short-term, a 30-minute walk, yoga or functional training session can have an immediate stress-busting effect that can last for hours.
2. Focus on nutrition. Research has shown that certain types of food can reduce stress, including:
- Magnesium-rich foods, including leafy greens (such as spinach and Swiss chard), legumes, nuts, seeds and whole grains
- Foods high in zinc, such as oysters, cashews, beef, liver and egg yolks
- Fatty fish such as Alaskan salmon
- Probiotic foods such as pickles, sauerkraut and kefir
- Asparagus
- Foods high in B vitamins such as avocado and almonds
3. Reduce or eliminate intake of alcohol and caffeine. These substances can worsen stress. Caffeine elevates the secretion of cortisol, often called the “stress hormone” due to its connection to the stress response. Alcohol, which is sometimes turned to as a means of easing the nerves, can (ironically) lead to higher levels of anxiety in the long-term.
4. Try relaxation techniques. Get a massage, practice breathing techniques or try meditation or yoga.
5. Get social support. Reach out to a trusted friend or family member. Sometimes, sharing your concerns with another person can help relieve stress, as long as the person is not a stressor.
6. Prioritize. Set aside some time each day to organize your to-do list, and try to mentally acknowledge what you have accomplished for the day. Here’s another trick: before leaving the office each day, draft your to-do list for the following day. This is the easiest way to hit the ground running the next morning and eliminate the stress associated with starting a day without a plan. Not a fan of pen and paper? Check out this list of the best to-do list apps of 2018.
And remember, you’re not alone. If you are concerned about your stress, help is available. The Wellbeing Hotline offers GW employees up to five free counseling sessions per year with licensed network professionals to help you manage and address concerns.
