Nutrition

World Mental Health Day | Coping With Stress, Anxiety & Depression

We all get keyed up from time to time – it’s totally normal to stress out before a meeting, meeting new people or fret about how you’re going to complete leg day! Over 40 million Americans suffer from anxiety, OCD, stress and social phobias – it’s, unfortunately, the harsh reality of the 21st century. So how can we beat the demons?

 

There are numerous ways to support and maintain our minds – simply follow our top go-to’s and prevent your downs from spiralling out of control.

 

#1 Identify Your Hang-Ups & Take Notes

 

Just as we store paracetamol or medicine in the restroom for those dark and gloomy days, it is really beneficial to take note of any go-to’s which will support you and help you feel good. From friends and family to exercise and nutrient dense food, maintaining a healthy body and mind is key to happiness. It can be a great exercise to write down any scenarios which make you laugh, smile or content – keep a notebook at hand and remember to take note!

#2 Catch The Zzz’s

 

Our bodies are like vehicles, turn the engine off and it will cool down ready for your next vacation. Adequate sleep is essential in order to recover, replenish and recharge your mind and body for the next day, whether it’s work, the gym or social events. Being stressed can cause sleep issues, which can then lead to over-indulging in unhealthy food – making your health deteriorate even more! So, make sure you have enough sleep on a daily basis – we recommend 6-8 hours per night.

#3 Sweat It Out

 

There isn’t much that ails you that exercise won’t fix. Whether you workout in the park, hit the gym or play a game of soccer, working up a sweat and elevating your heart rate is a great way to take your mind off the bad things in life. Not so keen on working out alone? Take a friend with you, walk your dog, or even join a gym class – we’ve heard Zumba is great fun!

#4 Sip Back & Relax

 

We often mistake hunger for thirst – we can also lead to weight gain if we eat too much! Having a glass of water before your meal will prevent overeating and will also keep your body and mind refreshed. Ensure you keep a bottle of water with you at all times and take a sip throughout the day – your skin will be glowing too! Now, if your skin looks great – confidence strikes back!

 

#5 Ditch The Junk

 

Grabbing a burger on your way home may sound like a great idea at the time, it may also taste amazing, but what on earth is it doing to your body? Nutrient dense food, packed with vitamins and minerals is an essential to keep your mind on-point at all times – avoid high sugar foods, because eventually, your sugar spike will dramatically drop. Keep fresh fruit and vegetables in your fridge at all times and if you feel a little peckish – there’s your go-to!

 

#6 Have Fun

 

We don’t expect you to hit the bars and clubs 5 times a week, but socializing with friends will most definitely help you refresh after a hard day at work. It is far too easy to be a hermit these days, simply spend 1 hour per day with a friend – whether it’s a phone call, FaceTime or a quick coffee- those feel good endorphins will hit you hard!

 

#7 Stretch & Soothe

 

Becoming a yoga queen isn’t the answer, neither is a meditation camp. When people are stressed they often dwell on bad thoughts and worry about future decisions – it’s time to let go! Take yourself to a peaceful place, put some soothing music on, stretch and breathe! Deep breathing is great for refreshing your mind.

stretching

#8 Relaxation

 

It’s time to manage the good, the bad and the ugly. Relaxation is different for everyone, some like silence, some like listening to loud music and others like to indulge in a hot bath with scented candles. Whichever one you chose – make sure you do it on a regular basis, relaxation is key for refreshing your mind and body – plus it will also help you get a good night’s sleep.

 

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Faye Reid

Faye Reid

Writer and expert

Faye has an MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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