Whether you’re four, 40 or 104, the chances are you enjoy a trip to the seaside. And it’s great for your health in these five different ways.
1. It’s great for stress busting
The sound of the waves, the view of the horizon, the smell of the ocean breeze – many of us would say these things help us feel relaxed.
To prove why this is the case, Californian marine biologist Wallace J Nichols has been investigating the connection humans have with water. His book Blue Mind shares studies that illustrate how being by any large body of water floods the brain with the feel-good hormones dopamine and oxytocin. These studies also found that levels of the stress hormone cortisol drop.
Additionally, on sunny days the heat of the sun raises our serotonin levels – the hormone we need to boost our mood and help us to feel calm.
2. You’ll exercise without realising it
Walking in dry sand uses about twice as much energy as walking on a solid surface, according to the Journal of Experimental Biology. Trying to gain traction on the shifting surface exercises all the muscles from your feet up to your glutes.
Even building a sandcastle is good exercise as you will be stretching and moving muscles all over your body to do so. It’s estimated that an hour of sandcastle building can burn 100 calories.
Of course, walking isn’t the only exercise available at the beach. Swimming is well known to be a great exercise to tone your whole body and build cardiovascular fitness. Plus, the journal Free Radical Biology and Medicine has reported that if you regularly swim in cold water, you’ll boost your body’s levels of antioxidants, which helps to reduce the risk of heart disease and cancer.
3. You’ll top up your vitamin D
We all need vitamin D to keep our bones, teeth and muscles healthy. And our bodies create vitamin D from sunlight. The darker your skin, the longer it will take for your body to produce vitamin D.
But make sure you don’t overdo it – as too much sun raises the risk of burning, dehydration and possibly skin cancer.
4. Your skin may benefit too
As long as you take the right precautions in the sun, a bit of sunshine and sea can work wonders for skin complaints such as psoriasis and eczema. Sea water is rich in minerals that can help to repair skin, especially magnesium, an anti-inflammatory and antimicrobial mineral which is particularly effective in the treatment of eczema.
People often feel that a beach holiday leaves them with a glowing complexion. Salty sea water helps to open pores and remove toxins while also having a mild exfoliating effect on dead skin cells.
5. Supports your physical health
A study by the government found that a 10-minute brisk walk each day has a number of physical health benefits. Your chance of developing type 2 diabetes is reduced by 40%, cardiovascular disease (35%), dementia (30%) and some cancers (20%). Make the most of the fresh sea air and you’ll be feeling healthier and happier in no time.
After months of restrictions and staycations, the world is once again our oyster, and you may be about to embark on your first far-flung holiday since the pandemic began. But while being filled with excitement for that well-earned break, you might also be battling anxiety about travelling for the first time. Here, we lay out our top tips on how to stay well and get the most out of your long-awaited break.
Figures show that spending on hotels, resorts and holiday accommodation rose 16.6% in April 2022, compared with the same month in 2019, as we all look forward to some well-deserved time off.
But the pandemic means that, for lots of us, there is an understandable element of anxiety about travelling again for the first time.
The potential for restrictions changes, lowered immunity and virus transmission can make, what should be an exciting prospect, a real headache. And with the pandemic triggering a 25% increase in the prevalence of anxiety and depression worldwide, it’s perhaps not surprising that travel worries has crept in alongside.
But this should not be holding you back.
Worker burnout is at an all-time high and it’s important you take some quality, relaxing time out. After an extended break from travel, many of us could also do with a reminder of how to stay well (and how that may be a bit different now), particularly as research suggests that up to 79% of people get ill during travel or on arrival.
So, here’s our expert guide to being stress-free and healthy on your next get away.
Plan for every eventuality
First, check if you need any jabs for your destination. “Travel vaccinations should be planned a minimum of eight weeks prior to travel, as some may need several doses spread out over a few weeks or months,” said Dr Verity Biggs from H3 Health.
“The main travel vaccines available on the NHS include polio, typhoid, hepatitis A and cholera. It is essential to plan in advance, as although it may feel urgent to get them done if you have planned a trip last minute, it isn’t classed as urgent for the NHS,” warns Biggs, who also recommends making sure you are up to date with any health checks and making sure you have your usual supplies of medication for travel. Head to NHS site FitForTravel to find out what you need.
Travel vaccines are also available via some health insurance plans, such as Vitality’s Worldwide Travel Cover, which allows people to claim up to £100 each year on a range of vaccinations, including anti-malarial, typhoid and cholera.
Wash your hands in airport hotspots
Due to a reduction of holidays and travel, concerns have risen that this could have an impact on our immune systems. So, does this make us more vulnerable to illness while on holiday?
“When our immune system doesn’t ‘see’ viruses for a prolonged time, our immunity tends to wane, which means we may get a more severe form the next time we are exposed,” said Immunologist Dr Jenna Macciochi, author of Your Blueprint for Strong Immunity.
“But two years of restrictions is very short in terms of immune function, which is built up over your entire lifetime,” she explained.
We still, however, need to maintain a certain level of vigilance when it comes to hygiene, Biggs warns.
“Being in close proximity to others and touching different surfaces will spread germs,” she said. “We still need to remember the advice to wash our hands regularly, use hand sanitiser and cover our faces when coughing and sneezing.”
Pandemic-proof yourself
So, the good news is your immunity shouldn’t be affected. But there are still extra precautions that should be taken, particularly if you’ve had Covid-19.
The risk of deep vein thrombosis can be elevated for up to three months post-infection. So, if you’re travelling by plane, try to move around during the flight as much as possible, don’t cross your legs, stay hydrated and consider compression socks. It might also be a good idea to take a small dose of aspirin – this helps thin your blood, making clots less likely.
If you’re still concerned about Covid-19 when you get to your destination, do whatever makes you feel comfortable: carry hand sanitiser, wear a mask (particularly in enclosed indoor spaces, such as public transport), and do your research, many businesses will publish their Covid-19 policies on their websites, so you can have peace of mind you are going somewhere you feel safe.
Pack a first-aid kit
As well as a good book and a deck of cards, bring along some health must-haves.
Biggs recommends buying a pre-prepared first aid kit, containing the usual suspects such as: gloves, plasters, bandages, antiseptic wipes and antiseptic creams, but also bringing rehydration sachets, over-the-counter painkillers and insect bite cream.
“Also pack probiotics, known to be helpful for traveller’s tummy. Look for Symprove, which is water-based food supplement beneficial for the gut, and the ‘good’ bacteria (Lactobacillus casei, acidophilus and plantarum as well as Enterococcus faecium) added.
Avoid tummy troubles
So, you’ve got your probiotics, but do also remember to follow all the usual rules when it comes to avoiding holiday tummy troubles:
Go for fruit that needs to be peeled,
Avoid salads that could have been washed in contaminated water,
Be cautious around shellfish,
Check that you can drink the local water, and if you can’t, don’t have ice in your drinks and use bottled water to brush your teeth.
Be clever at buffets – food that has been sitting around poses a greater risk of food poisoning, so choose dishes that are piping hot.
If you do fall sick, Biggs recommends seeking medical attention if your symptoms are severe. “Symptoms should normally only last three to five days and get better on their own without needing treatment,” she said.
And remember, emergency treatment costs and repatriation expenses are covered under Worldwide Travel Cover, up to £10m.
Know when to worry about a bite
We may be used to the critters we face at home, but different creatures may bite us abroad.
“Insect bites are common in many parts of the world, but monitoring the bites for changes is recommended,” said Biggs.
“It is common for a bite to become red and itchy, but if the redness is spreading, or becoming more painful and swollen, seek medical advice. Use creams formulated for bites, try to avoid scratching them and keeping them cool can all help.”
To avoid bites, the NHS recommends applying insect repellent that contains 50% DEET, staying away from strongly perfumed personal care products that can attract bugs, being careful around flowering plants and stagnant water, and keeping food and drink covered outside.
Stay safe in the sun
It’s always important to protect ourselves from the effects of the sun. And if you haven’t been abroad anywhere hot for a couple of years, you may need to redouble your safety efforts, both from a skin perspective and to avoid heat stroke or dehydration.
“Keeping hydrated and avoiding the midday sun is key to avoiding too much sun and heat,” explained Biggs.
“Stay out of the direct sun from noon to 3pm and wear a hat. Sun cream should be a minimum of SPF30 and needs to be reapplied regularly throughout the day, remembering areas of the body which can be easily forgotten – your ears and feet, for example.”
Be open to change
Above all, be kind to yourself. You might not want to do the things you used to on holiday – visiting crowded tourist attractions, for example, and that’s fine.
Instead, look to connect with nature, include some self-care (we’re not saying no to a spa day), or fit in some activities that get your body moving – all will help you feel your best.
Smartwatches have become a hugely popular way to monitor activity and track other health metrics. A basic one will record your daily steps, distance covered and calorie intake.
More advanced versions will monitor heart rate and sleep patterns, track sports activities and some will even help you take an ECG. They can be a great motivational tool for many.
Regardless of where you look, wellness trackers and smartwatches are everywhere. Watches have become more than an accessory or a way to tell time. Nowadays, you’re wearing a small computer on your wrist that works as a communication device, time keeper, and even a wellness tracker.
Depending on the brand and series of your wellness tracker smartwatch, it can offer a variety of features you can use as feedback on health status. Wellness tracker smartwatches come in a variety of styles and price usually depends on the range of functions. Here are 3
Published: 12 April 2022. Written by: Hattie Parish.
If stress threatens to get too much, try these quick, simple and scientifically proven coping mechanisms to leave you calmer and more clear-headed.
You might feel the last couple of years have left you stress-proof – after all, we’ve made it through the worst of a global pandemic. But everyday stressors, such as work and family responsibilities, can still overwhelm us. So much so that 65% of people in the UK have reported feeling more stressed since the first lockdown in March 2020, according to a survey by packaging retailer RAJA. But what can we do about it? The good news is there are a number of effective, expert-backed ways to tackle stress.
What is stress?
First things first. It’s important to note that feeling stressed isn’t always a bad thing. ‘It’s normal to experience stress, and it can at times motivate us, and help us to meet the demands of home, work and family life,’ explains Belinda Sidhu, Head of Mental Health and Wellbeing at Vitality.
Zoë Aston, Mental Health Expert at Headspace and London-based psychotherapist, agrees: ‘Our stress response is what helps us survive dangerous situations. Short-term stress can even boost memory function and help us learn from our experiences.’
That being said, it is, of course, important to determine the difference between ‘good’ and ‘bad’ stress, especially as too much can ‘affect our mood, our body and our relationships – particularly when it feels out of our control,’ advises Sidhu.
While it’s different for everybody, Sidhu suggests that signs and symptoms of ‘bad’ stress tend to fall into the following three categories:
Behavioural eg having trouble making decisions, solving problems, concentrating or getting work done.
Physical eg aches and pains, muscle tension or jaw clenching, stomach or digestive problems, bloating, high blood pressure.
Emotional eg feeling more irritable than usual, getting angry or frustrated easily, feeling overwhelmed or on edge.
How can we manage stress?
Once you’ve identified the stress symptoms, it’s important to identify ways of managing it. ‘What helps us navigate stress best is to become aware of our own warning signs, which are alerting us to take some kind of restorative action,’ explains Suzy Reading, Chartered Psychologist and author of <Sit to Get Fit>. So, the next time you begin to see stress manifesting in your everyday life – or better, even before you do – try these easy and effective strategies to keep you on course:
1) Declutter
To the brain, clutter represents unfinished business, and this looming presence of incompleteness can be highly stressful. ‘There has been lots of research which shows that decluttering can have a beneficial effect on managing stress,’ explains Sidhu. In one study, women who described their homes using more positive language had lower levels of the stress hormone cortisol than women who described their homes as cluttered.
Try taking a few minutes each day to tidy up a different area of your home. Use this time to put things away, recycle, set items aside for charity and to invest in smart storage solutions.
Time taken: 5 minutes
2) Have a cold shower
Wild swimming is a fitness craze you’ve no doubt heard of, but its popularity isn’t purely down to the fact that it’s great exercise. Cold water swimming is said to increase stress tolerance, improve mental resilience and boost levels of the ‘feel-good hormone’ dopamine, among other positive effects.
‘As stress and anxiety cause an increase in blood pressure, in theory, submerging or showering in cold water may help bring it down,’ says Sidhu. Cold water may also decrease levels of cortisol. If you can’t make it to a body of water, you can reap all the benefits from your shower, either by including a quick blast of cold at the end of your usual shower, or jumping in for a couple of minutes whenever stress threatens to overwhelm.
Plus, the constant stream of information, notifications and the expectation to be ‘always-on’ are key contributors when it comes to raising stress levels. ‘Technology has not been around quite long enough for us humans to have figured out the boundaries around it, unlike things like driving, smoking or drinking,’ says Aston.
So how do we limit our use? Aston suggests having regular ‘phone detoxes’. ‘Once a month, go through your social media and empower yourself by unfollowing or muting accounts that cause you stress or upset.’ She also recommends having your phone set to ‘do not disturb’ when at work, or with friends.
Time taken: 10 minutes
4) Practise self-care
An often-overlooked part of a busy schedule is self-care, but those who neglect it are at risk of deeper levels of unhappiness, low self-esteem and feelings of resentment. ‘Self-care helps us cope in the moment,’ says Reading. ‘It helps us to restore following challenging experiences, and gives us a protective buffer against future curveballs.’
Ideally, Reading says, self-care should be woven into your daily routine, and you can begin by looking at how you approach everyday activities such as showering, dressing and eating, as well as activities like yoga, breathing practices and journalling. Reading says, ‘It’s as much about skills like curiosity, compassion and appreciation as it is about taking the time out with a self-care practice.’
Time taken: 20 minutes
5) Connect
One survey, commissioned by Schulstad Bakery Solutions, found that of the top 50 things that make Brits feel the most content, spending time with our family or loved ones came out on top. And it’s little wonder – socialising (as well as things like hugging and hand-squeezing) increases levels of a hormone called oxytocin that decreases anxiety levels and makes us feel more confident in our ability to cope with stressors.
‘We benefit enormously when our loved ones can acknowledge and validate our feelings,’ says Reading. Even a quick chat on the phone during a stressful period can remove you from a situation and help you to gain more perspective.
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6) Move more
It’s well-documented that exercise is a powerful stress-reliever as it increases feel-good hormones called endorphins. But you don’t need to be pounding pavements to benefit – in fact, according to the Anxiety & Depression Association of America, just five minutes of movement is all that’s needed to feel a difference. ‘Moving your body can have immediate, positive effects,’ says Aston.
Busy day? Reading suggests breaking up sedentary periods with gentle, joyful movement every 30 minutes – and this can be something as simple as a stretch. ‘A simple stretch has profound effects on stress levels, mood, energy, mental clarity, digestive health and immune health.’
Time taken: 5 minutes
Only got a minute? Try these 3 super-speedy stress-busters
Box breathing ‘Breathe in for three seconds, hold for three, breathe out for three and hold for three,’ says Sidhu. ‘Use this in the moment when experiencing heightened stress.’
Chicken-wing shoulder roll Reading says: ‘Research shows that a tall upright spine lifts our mood and diminishes fatigue. With your fingertips on your shoulders, breathe in and sweep your elbows up. As you exhale, take your elbows back and down. Do six of these to feel lighter and brighter.’
Grounding exercise ‘Use your senses and notice five things that you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste/or are grateful for,’ says Sidhu. This can be used to help you get through moments of stress and anxiety, and calm your mind.
In its simplest form, stress can manifest in temporary feelings of frustration and hopelessness, but in its severest form, it can become something a lot more sinister, affecting your work and social life, and even developing into depression.
Unfortunately, feelings of stress are often inevitable. The good news is that there are ways in which you can reduce your stress levels before they become too dangerous.
Develop a positive mind-set
Reducing your stress levels starts with a positive mind-set, and the willingness to try and change your situation. Health professionals know that doing this isn’t as straightforward as reading a few inspirational quotes – it will take a concerted effort over time.
Try writing down three things at the end of each day that made you happy, which were a success or that you are grateful for. You may find that this brief shift in perspective becomes more infectious, and feeds into your normal mind-set. It’s also good practice to examine your habits and attitude and identify anything that could be causing unnecessary stress. For example, your deadlines might be stressful because of your tendency to procrastinate, rather than a lack of ability.
Swap out temporary stress busters
By ‘temporary stress busters’ we mean things like cigarettes, alcohol and the tendency to withdraw. While they may provide a brief reprieve from stress, they can themselves go on to create additional problems. Instead, replace them with healthy alternatives like peppermint or chamomile tea (which are known for their calming properties), a healthy refreshing snack like some fruit, and some quality time with your loved ones.
Take exercise
We’ve all heard of endorphins, otherwise known as ‘happy hormones’. These little mood-boosters are the body’s natural opiates and are produced more often during exercise – a trait which is thought to increase our wellbeing. It makes sense, then, that exercising can help to reduce our stress levels, but endorphins aren’t the only reason why exercise can help. Going for a run, doing yoga or even just going for a walk gives you something else to focus on, as well as time to think through the source of your stress.
Eat a balanced diet
The sugary foods we turn to during periods of stress may provide temporary gratification, but are typically followed by a crash in both energy and mood levels once their effect wears off. Eating the right things, on the other hand, can provide balance and lift the mood, and don’t produce the same crash in energy and mood later.
Avocados, for example, contain folate, which helps to promote feelings of calm, while raspberries and blueberries contain high levels of vitamin C, which is shown to be helpful in combating stress. Even dark chocolate (in small doses) can help to lower blood pressure and promote a feeling of calm.
Get enough sleep
It’s no secret that we aren’t getting enough sleep. In fact, our Health of the Nation survey revealed that the average person in the UK only sleeps for around 6.4 hours a night, as opposed to the recommended seven to eight hours. When you consider that sleep helps to heal the body and mind, and helps us to process the day just passed, it becomes clear why a lengthy visit to the land of nod is so helpful in reducing stress levels. Feeling tired can increase irritability, meaning we become more highly strung and likely to think irrationally.
Designate a time for relaxation
Did you know that the UK workforce works the longest hours in Europe? It’s no wonder we find so little time to relax. Designating a time for relaxation is incredibly important, however, and can help to reduce your stress levels. Whether it’s using your lunch break to read a book, setting aside an hour in the evening for a long soak or freeing up each weekend just to go for a walk, do something that keeps you calm.
Talk to someone
Whether you decide to confide in your loved ones or visit a trained professional, don’t be afraid to talk about your problems. Letting everything out can be a huge weight off your shoulders, and you may find that other people are experiencing exactly the same thing. It might be that you simply can’t cope on your own, which is absolutely nothing to be ashamed of.
There isn’t a one size fits all solution to reducing your stress levels, but by trying out some of these coping methods, you will at least have a head start in deciding what works for you.
The last of the Christmas chocolates are a fading memory, but you might still be craving something rich and indulgent to satisfy your palate. A small serving of dark chocolate as a midwinter treat may be actively good for you. This is because it contains flavanols, antioxidant plant-based compounds thought to help heart health, and possibly even prevent cancer, in high enough doses. Plus, ‘most dark chocolate is vegan as they don’t put any milk or cream in it,’ says Vickers. (However, the best way to be absolutely sure that a dark chocolate product is vegan is by only buying those clearly labelled as such, as some dark chocolate products do include milk-based ingredients, which may not always be obvious from scanning the ingredients list.)
Now a new study indicates eating high-cocoa-content chocolate might make you happier. In the research, healthy adults who consumed 10g of 85% dark chocolate three times a day saw improvements in mood. This is thought to be thanks to cocoa’s prebiotic effects, promoting the growth of ‘good’ gut bacteria. A more diverse microbiome is believed to influence mood via the ‘gut-brain axis’, and we know around 95% of the good-mood chemical serotonin is made in the gut.
‘Dark chocolate promotes the release of feel-good chemicals like serotonin and endorphins that create pleasurable feelings, and positively enhance mood,’ says Dr Pulde.
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An easy way to enjoy nutritious chocolate every day: Cacao Bliss can be mixed into hot, cold or warm liquids such as coffee, almond milk, oat milk, and coconut milk. You can also add it to baked goods and other recipes.
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What is mindfulness? – Understand the mental health benefits
Mindfulness has been practiced for over 1,000 years, but its benefits are still widely promoted today. This article will highlight the benefits of mindfulness, the key difference with meditation, and useful mindfulness exercises you can try at home.
What is mindfulness?
Mindfulness simply means to be aware of the present moment. It means you don’t need to think about whether something is good or bad, just be aware of it with an attitude of openness and acceptance.
Mindfulness has roots in Buddhism and meditation, but this doesn’t mean you need to be spiritual or have any particular beliefs to try it.
Why should I practice mindfulness?
Practicing mindfulness helps us to reconnect with our bodies and put us back in control with our own lives. Applying mindfulness strategies to various parts of our lives has been linked to a whole host of different benefits, from improving relationships with food and smartphone addiction, to boosting body confidence.
The busy times that we live in can sometimes cause our minds to become cluttered, and we become guilty of rushing through life and not stopping to notice the important things around us. The way we think can overall effect how we feel and act. For example, if you are thinking or worrying a lot about upsetting events you can find yourself feeling sad or anxious.
Research has found that people who have practiced mindfulness have reduced their stress and improved their mood. The theory behind mindfulness is that by using various techniques to bring your attention back to the present you are able to notice how thoughts come and go into your mind, what your body is telling you and create space between you and your thoughts. This can be done by focusing on your body and breathing.
Mindfulness is also now a very common method taught by counsellors and practitioners of Cognitive Behavioural Therapy. CBT is a therapy that can help you manage your problems by changing the way you think and behave, the techniques can help deal with conflicting and emotional conditions such as anxiety, depression and eating disorders. Practicing mindfulness as part of this therapy can train our brains and the way we deal with our emotions at the point of heightened stress or being in a negative situation.
What is the difference between mindfulness and meditation?
Mindfulness and meditation represent many similarities. They both rely on the ability to be focused on the present moment and increase overall happiness and inner peace, but they are not the exact same thing.
Mindfulness can be applied to any situation throughout the day, whereas meditation is usually practiced for a specific amount of time, and there are numerous ways of practicing it.
What mindfulness exercises can I try?
Different techniques of mindfulness work for different people, so if you don’t find something very useful you can always try out another. You can adapt a lot of exercises to suit you and fit well into your daily life, here are a few exercises you could try:
Mindful eating – this involves paying attention to the taste, sight and textures of things that you eat. For example, when drinking a cup of coffee, you could try focusing on how hot the liquid is and how it feels on your tongue, or how strong and sweet it tastes.
Mindful moving – take note of the feeling you have when your body moves. You might notice the breeze against your skin when running or walking, or the feeling of your hands or feet against different textures. Maybe it’s the different smells around you, like freshly cut grass.
Body scanning – this is where you move your attention slowly through your body, starting from the top of your head right to the tips of your toes. Focusing on the feelings of warmth, tension, or relaxation in different parts of your body.
Mindful activities – activities such as cooking, or drawing can be very mindful. Focusing on the different colours and sensation a paintbrush or pencil has on paper, rather than focusing on drawing a particular thing you could use a colouring book. Cooking can bring out a lot of different senses to focus on, the tastes and smells around you can take you to another country almost.
Mindful meditation – this exercise involves sitting quietly and focusing on your breathing and your thoughts, all the different sensations in your body and things you can hear around you. Try to keep focused on the present if your mind starts to wander.
The simple answer to this question is: it’s not simple. The relationship between sleep and weight loss is, in fact, wrapped up in both our mental and physical health processes. It’s true that you do burn off a small number of calories as you sleep, due to something called your basal metabolic rate — which is the number of calories it takes for basic human processes like breathing and blood circulation. But that doesn’t burn enough fat to allow you to lose weight.
It’s also not accurate to say that getting a good night’s sleep boosts your metabolism higher, helping you to lose more calories. That’s a common myth, but it’s not true.
But what IS true, paradoxically, is that getting inadequate amounts of sleep can lead to an increased risk for obesity in many age groups. A 2020 meta-analysis published in the journal Obesity Research & Clinical Practice clearly indicated that short sleep duration was “significantly associated with the risk of future obesity”
On August 15, celebrate a day dedicated to chilling out. With these relaxation tips, you might be surprised how much you benefit from some me-time.
National Relaxation Day was created in 1985 by a 9-year-old Michigan boy who believed people “think too much about working” and that “people don’t think enough about relaxing.” For the past 35 years, August 15 has marked this celebration of leisure. For the upcoming 36th anniversary of the holiday, let’s take a closer look at why relaxation is not just fun, but fundamental to your overall wellbeing. Then, you can turn this once-a-year event into a daily routine.
Mental and physical health benefits of relaxation
Taking a step away from the rigors and demands of your everyday life can have a profoundly positive effect on your mood, energy, and stability. In fact, Mayo Clinic suggests regularly engaging in a relaxing activity as one of their six top strategies for avoiding job burnout, one of the most common and most difficult mental health struggles that working people face.
Limiting your stress through practicing intentional relaxation can also help you:
Manage your blood pressure
Fall asleep more easily
Avoid stress-related afflictions like ulcers
Have a decreased likelihood of smoking or obesity
Improve your immune system
Three tips to help you actively de-stress
So you’ve decided to incorporate a little more relaxation into your life. Okay, what next?
Getting to a relaxed state of mind isn’t something that just happens to you. Paradoxically, learning to appreciate relaxation can actually take a little bit of work. These three tips will make that effort easier and help you incorporate de-stressing techniques into your daily routine.
1. Remember that relaxation is me-time
Me-time doesn’t actually have to do with being alone versus in a group of people; you can definitely relax with partners, friends, and families! Instead, me-time is an important descriptor that helps you identify why you’re doing something, not just who you’re doing it with.
However you choose to relax, make sure you’re pursuing that activity purely for your own enjoyment. Something that seems relaxing on the outside can still be stress-inducing if you have ulterior motives to worry about. For example, writing music won’t be relaxing if you’re doing it on a tight deadline as part of your job. Me-time activities shouldn’t be strongly linked to your career goals or daily responsibilities.
2. Go in with a plan
Do you know what definitely won’t help you de-stress? Frantically trying to figure out how you should relax during your lunch hour, after work, or on the weekend. Thinking forward to your free time, consider some methods for relaxing that you might enjoy. This will help you take full advantage of the moment when it arrives.
There are an infinite number of ways to relax because everyone has different interests and skills. Here just a few that you might enjoy:
Meditation – Whether it’s a guided group class or a solo session out in nature, meditation can help you achieve a relaxing reset.
Yoga – Establish a strong mind-body connection by combining inner focus with physical stamina.
Exercise – Getting active will help you feel happier, more energetic, and less stressed. It’s a fun way to challenge yourself and build discipline.
Reading – A great story can transport you from your current reality and let you explore someone else’s for a while. You might even learn something incredibly valuable along the way. Plus, it’s always fun to read books that are being adapted into film this summer.
3. Join a community that will help you relax year-round
Who you choose to relax with is just as important as the activity you pursue. Often, friendships and relaxation go hand-in-hand. Finding groups to share your hobbies and socialize with will help you achieve a relaxed state of mind more frequently. Carrying those good feelings into your daily life makes it much less difficult to handle your job and other responsibilities.
If you don’t find a group near you engaging in your particular interests, you can easily create your own Meetup group and invite others to actively de-stress together.
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