Living your life constantly worrying, stressed out and rushing from place to place all the time will soon take a toll on your health and wellbeing. What’s the solution, however, when our lives feel like one long to-do list? The trick is to focus on is implementing useful strategies that will help you better manage your stress.

 

By constantly worrying and taking on more than you can handle at once, you will not only feel tired, but you will also feel frustrated at the end of a long day. While it’s good to be busy, you also need to make sure you take care of yourself and attend to your needs. If you allow your stress to get out of control, you may regret it later when you’re not able to function to the best of your ability.

 

Increase Your Level of Physical Activity

 

Getting more daily exercise is an excellent way to reduce your stress and lift your mood. Choose to go for a walk or a short workout, and soon enough your mind will stop racing, and you’ll be able to think clearly. Working out more will not only help you stay in shape, but your mental health will also improve as well. When you make it part of your regular routine, you don’t even have to think about it and can continue to reap all the benefits that come from doing so.

 

Take Action

 

It’s important to take action and problem solve when faced with difficult life situations. For example, losing a family member is never easy but keep in mind that you have options for getting to the bottom of what happened. Do your homework and find out more about what an inquest is so you better understand your rights and how to proceed given the facts.

 

Talk through Your Problems

 

An additional healthy strategy for how to better manage your stress is to talk through your problems. Call a friend, sit down with a family member or work with a professional therapist and tell them more about what’s bothering you. Holding negative emotions inside for an extended period of time is likely going to cause you to lose control later on. You may say words or take actions in the moment that you’ll regret after you’re feeling better.

 

Practice Self-Care

 

You should put self-care activities at the top of your to-do list when you’re dealing with a lot of stress. Do more of what makes you happy and keeps you feeling great such as getting a massage, cooking nutritious meals and writing in a journal. If one fact is for certain, it’s that you’ll never regret taking better care of yourself because of how much your wellbeing will improve overall.

 

Conclusion

 

Too much stress is unhealthy and will cause you a lot of unwanted problems in the long run. Take advantage of these healthy strategies for how you can keep your worries and anxieties in check. You’ll notice that life feels like less of a chore and is more enjoyable when you do.

 

4 Top Healthy Ways To Manage Your Stress

Cuddle Fairy

Lucy At Home UK parenting blogger

It puts up with us and, quite literally, it puts us up. Our spinal column facilitates a staggering proportion of the movements we take for granted. Without it we can’t walk or even sit up straight unassisted let alone play sports, do our jobs or complete a set of deadlifts at the gym. Our spine does a whole lot to keep us happy, mobile, healthy and active, yet all too many of us take this centrepiece of our central nervous system for granted. We warp it through hours and hours of sitting, strain it with poor posture, put it through the wringer when we exercise and often fail to listen when it’s trying to tell us something. Here we’ll look at some ways in which you can mend some of your long held bad habits in order to keep your spine happy and healthy so that you can maintain your active lifestyle even when you’re at a ripe old age.

Spine

Image by PxHere

Warm up and cool down at the gym

Your warm up and cool down are an essential part of your workout regimen. Yet so often you’ll see people (mainly dudes, let’s be honest) walk right through the door and start pounding weights without any stretching or even doing a quick stint on the treadmill. Taking the time to raise your body temperature and stretch your muscles before an anabolic workout will make your muscles more pliable and ensure that they do a better job of supporting the joints take make up your spine. Here are some great warm up exercises to protect your back pre and post-workout.

Listen to your back

Back pain is often a symptom that something is awry in your spinal column or the muscles that support it. The longer you ignore it, the more likely it is that the underlying issue will be exacerbated. Moreover, this could impact on your gait and cause you to move in a way that will cause greater damage or deterioration to your spine. See a physio, chiropractor or osteopath. The sooner you seek treatment, the more likely it is that the damage will be mitigated.

Get up and get moving at work

Our bodies were not designed to spend hours and hours sitting each and every day. Yet, not only do we spend 8-12 hours sitting at our desks at work, we typically sit when driving or getting the bus or train to work and spend a significant portion of our leisure time sitting, too. This can lead to myriad health problems and warp your posture, causing digestive health problems and even increasing your risk of heart disease and diabetes.

Try to take a break from your desk every 30 minutes even if it’s just to nip to the bathroom or grab a glass of water.

Know when to replace your mattress

Finally, conventional wisdom dictates that you should change your mattress every 7-10 years. Yet, while this is a useful guide, it’s important to know the signs that your mattress needs to be replaced. If you frequently wake up in the night, wake up stiff or sore or feel that your mattress is no longer giving you proper back support, it’s gotta go!

Confessions of a New Mummy

Looking after your health when travelling is essential whether the purpose of your trip if for business or pleasure. It is never nice to be poorly but when you are overseas, everything can seem that much more daunting and scary particularly if there are language barriers to contend with. Let’s look at how you can take care of yourself and your family when travelling in Europe.

Take medication with you

If you are on medication for an ailment already, taking some with you may be essential and will certainly make things simpler for you. You might also want to pack some generic medicines such as painkillers and travel sickness pills. Check out the rules and regulations around this course of action well in advance as they will be different depending on which country you are visiting.

EHIC Card

An EHIC lets you get state healthcare in other EEA countries and Switzerland at a reduced cost or sometimes for free.

If you have one already check it is in date before you travel. If you don’t apply for one quickly and do not pay for one. You can find out more with this Guide to EHIC which you can find online.

Travel Insurance

Be aware that the EHIC should never be seen as an alternative to travel insurance. Do you really want to forego the protection that travel insurance can give to repatriate you if there was serious health incident whilst you are overseas? Travel insurance can also protect you in the event of missed flights and lost or stolen property. There are plenty of horror stories about what can happen when travel insurance is not in place.

Language skills

Ideally learn the language of the country you are visiting. This will always enhance your trip in so many ways from communicating with officials to making friends with the locals. There are good online courses available with apps like Babbel or Duolingo which can either get you going from scratch or improve you current levels of a particular language. If that seems too daunting, do consider a good phrase book. If you know the words and sentences you are likely to need, make the effort to learn those. It can speed things up which always helps when there is a mild or serous health concern.

Ask for help

Forget about the stiff upper lip and ask for assistance when you need it. Some people should help anyway such as your travel company or your accommodation provider. Do not be scared of approaching someone and asking for support. Most people are kind and only too happy to help in an emergency.

What are your tips for looking after your health when travelling in Europe?

 

 

 

 

PoCoLo

In order to enjoy a long and happy life, it is essential that you take care of yourself. Often, people do this by following a healthy diet, working out on a regular basis, getting enough sleep, and staying hydrated. All of these factors are important, but there is so much more to consider. In fact, one of the most important factors for you to think about is your mental health. If you ignore this aspect of your personal wellbeing, you will be heading down a dark and dangerous path. Your mental health should be a top priority, not something that you overlook or undermine. If you are ready to embrace this outlook, you will need to take on board the following eight steps. They will help you to improve your mental health and to secure a bright future.

Work your way through any bad habits

Before you do anything else, you will need to work your way through any bad habits. Failing to take this step will make it impossible for you to move forward with your life. How can you expect to improve your mental health if you are repeatedly making bad decisions and putting yourself in harm’s way? Luckily, there is plenty that you can do to turn your life around. For instance, if you are struggling with addiction issues, you will need to visit this website to find a suitable rehab centre. There is no better way for you to get access to the help that you require. Why go it alone, when you could be placing your trust in trained professionals?

Place your trust in a therapist

When you come out of rehab, you should also think about placing your trust in a therapist. Regular meetings with a therapist could provide you with an excellent opportunity to talk through your problems. Instead of coping independently, you will be able to benefit from an outsider’s perspective. You will also be able to share your feelings, without the fear of being judged or criticized. Even if you are doubtful about the benefits of therapy, you should still give it a try. The worst that can happen is that you leave after the first session. However, the best-case scenario is that you find the perfect person to support you on your journey to recovery.

Share your struggles with your friends and family

In addition to talking to a therapist, you should also try to share your struggles with your friends and family. How much you share will depend on the kind of relationship you have with your loved ones. It might be that you are extremely close with your social circle and feel comfortable sharing your innermost thoughts and feelings. However, it could be that you already have strained relationships that you don’t want to put under too much pressure. Either way, it is important that you keep your loved ones in the loop. Sharing just the basic details of your dilemma should ease the pressure, as you won’t have to worry about putting on a front. You never know, your revelation could actually bring you and your loved ones closer together.

Learn from your past mistakes

If you are going to make drastic changes to your current lifestyle, it is vital that you take the time to learn from your mistakes. This could be something that you discuss with your therapist or your loved ones. It could also be something that you address independently. Why not start by writing a journal? This could be an excellent opportunity for you to reflect on the past. You could also keep a detailed account of your everyday life. Then, whenever you find yourself in an unexpected position, you will have the option of looking back at your thought process. When you do this, you might discover patterns in your behaviour. Perhaps you always make mistakes when you are around a certain person. Or, maybe you tend to spiral out of control when you are placed under too much pressure. Once you have identified these patterns, you will be able to avoid them. Whether you remove toxic people from your life or lighten your workload, you should find yourself heading off in a different direction.

Get plenty of sleep

The next step is to get a good night’s sleep. Although this isn’t all, it takes to transform your mental health, getting enough rest will certainly come in handy. It will boost your energy levels, improve your mood, and prepare you for the challenges ahead. Achieving a deep sleep should also give your mind a welcome break from worrying, as you will be experiencing peaceful dreams, rather than stressful nightmares or the effects of insomnia. That is why you should do everything in your power to achieve at least nine hours of deep sleep every night. Firstly, you will need to evaluate your sleeping space and make sure that it supports your slumber. Then, you will need to invest in noise cancelling earplugs or a white noise machine. Finally, you will need to establish a nighttime regime that helps you to unwind. It might take some getting used to, but eventually, you should be able to achieve your desired amount of sleep.

Work out on a regular basis

Another essential step is to work out on a regular basis. Again, this won’t transform your mental health overnight, but it could help you on your road to recovery. As you work out, you will experience a rush of mood-boosting endorphins. You will also have an opportunity to let go of any pent-up stress or aggression. These benefits are especially valuable if you are going through a tough time, as you won’t have to keep your negative feelings bottled up. Instead, you will be able to channel them into something positive and productive. Just make sure you place a limit on the amount of exercise that you do. You should view your workouts as a fun and healthy pastime, as opposed to an escape that you become dependant on.

Limit your use of social media

You should also limit your use of social media. In this digital age, it is extremely common to spend a lot of time of your time online. This can be a wonderful way to meet new people and to broaden your horizons. On the other hand, spending your time online can result in increased stress levels and a blow to your self-esteem. That is why you should steer clear of websites and social media platforms that trigger unpleasant feelings. You should also aim to spend no more than two hours online per day. This should leave you with enough time to partake in positive activities such as chatting with your friends, reading helpful blog posts, watching informative tutorials, and playing fun games. It should also remove the temptation to stray onto unsettling sites that cause you to have negative thoughts.

Clear your mind and control your breathing

The penultimate step is to clear your mind and control your breathing. One of the best ways for you to do this is by trying your hand at meditation. This is a brilliant way for you to invest in your mental health and your personal wellbeing. Every day you should be meditating for at least twenty minutes. You could include sporadic sessions throughout your schedule. Or, you could squeeze in one long session in the evening. Whatever you decide, the most important thing is that you have the chance to escape your everyday life. During your meditation sessions, you shouldn’t even be thinking about your problems. In fact, you shouldn’t be thinking about anything at all. This may seem like a pointless exercise, but as soon as you return to reality, you will notice a clear difference. You will find it easier to work through your problems in a calm and measured way. You will also be able to adopt a positive mindset, without it feeling forced or fake.

Don’t take on more than you can handle

Last but not least, it is important that you don’t take on more than you can handle. Whilst you do need to be proactive in improving your mental health, you also need to understand your limitations. You shouldn’t feel under too much pressure to make a change and to turn your life around. Change will happen when you are ready, so it is vital that you are moving at your own pace. Striking the right balance between moving forward and giving yourself plenty of time will help you to reach genuine goals. You should be making changes that will last a lifetime, not temporary fixes that are bound to fall apart. Looking after your mental health is an ongoing process, and it should be treated as such. There is no finish line for you to cross and no final destination for you to get to. Your mental health will always have ups and downs, so it is vital that you are willing to put the work in.

How To Improve Your Mental Health

Twin Mummy and Daddy

Improving health is something we all need to take seriously particularly in a busy and increasingly stressful world. At the moment, I am having sleep issues regularly waking up in the night and also struggling to switch off and get to sleep in the first place. As I get older, I am all too aware that I am not as with it as I used to be when it comes to  work focus and remembering things.

Improving Health

Utmost Me is a health start-up which focuses on these very issues – improving sleep quality and improving focus and memory.

There are so many times in our lives when sleep can be an issue including  when we are stressed by studies or are sleep-deprived due to the demands of parenting. These are the occasions when it is worth  considering if you need a little extra help. Self-care is important. We really can only look after our loved ones properly if we are taking proper care of our own wellbeing.

Neuro Rest is their sleep supplement and Neuro Focus Plus is their brain vitamin supplement. I will certainly be giving Neuro Focus Plus a try and reporting back on my findings.

Utsmost Me takes  a science-first approach to natural supplements. Both of their products have been developed by a bio-scientist, doctor and expert nutritionist.  This seems a very reassuring combination of experts to me.

It is well worth checking out the Utmost Me blog, written by their Wellness Board of experts. This is also informed by the  Utmost Me Sleep Club which is a private Facebook group.

Since launch, Utmost Me have sold 100,000 bottles and have a 75% customer retention rate suggesting great trust levels in the products.

In a recent survey, 115 respondents said that they would recommend Neuro Rest to a friend and 97% reported sleeping better. These are pretty impressive statistics.

Utmost Me tackles those issues that really are important to most of us such as reaching out full potential in terms of productivity and time management. The blog shares practical solutions  such as effective routines for the mornings. It is well worth popping along for some support.

Do you struggle most with sleep or focus?

 

My Random Musings