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Stress Management for Carers

Help to reduce stress by being more resilient

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20 February 2016

Eating more fruit helps boost our immune system

Fruit such as apples or pears can make a great snack whenever you feel like a snack no matter what time of the day it is. Vitamin C is reduced when under stress, so it is important to increase intake.

A healthy snack such as fruit or a low fat fruit yogurt or a smoothie not only helps to keep the hunger pangs at bay but is also your 1 of 5 fruit and vegetable that you will be eating.

There are lots of different healthier choices which you can really enjoy.

Prepare a small plastic dish with chopped apples, pears, melon and berries. You can eat them at different times of the day and you will save money by not buying the pre-packaged goods from the supermarket.

Having a well balanced diet    more…..

16 February 2016

Relax for a short time each day, even for 5 minutes

It always helps if we can relax for a short time each day. Try it and see. How about closing your eyes, and then take three long, slow breaths, and spend a few seconds picturing a relaxing scene, such as walking in a meadow, walking in the hills, kneeling by a stream, or lying on the beach listening to the sea lapping against the shore. Then focus on the sights, the sounds, the smells, the touch and concentrate on your breathing for a short time. Take yourself to the special place and forget all your worries as you breathe them all away.

When you are in the shower try and concentrate on the shower - listen to the sound of the water and then how it feels on your skin, focus on the smells of the soap. Try not to think of anything but the sound of the water, how it feels, smells and how it looks on your skin and on the glass or curtain. This helps you to forget your worries even for a short time. If you do this each day and enjoy all the moments in the shower rather than doing it as almost an automatic task. You will then feel more refreshed and relaxed.

                                                  Rest and relax when you are away …..

5 February 2016

Drinking water - about 6-8 glasses a day

Our body needs at least 6-8 glasses per day as experts say and this is to help reduce headaches and can help the immune system. Some experts dispute this and it is important to drink fluids such as tea and fruit juices.

Water makes up about 60% of our body weight. All systems in our body need water and water carries nutrients to the cells, carries waste, bacteria and toxins away from the cells and out of our body. It keeps our body temperature stable, protects joints and keeps the lining of our mouth hydrated and moist.

Try not to wait until you feel thirsty to drink water as this can lead to headaches and if your urine is dark yellow instead of pale yellow, this is a sign of dehydration. Mild dehydration can lead to making you feel tired and little energy.

If you are exercising or if it is hot weather, you may sweat more, so be sure and have a bottle of water to hand.

“What this power is I cannot say; all I know is that is exists and it becomes available only when a man is in that state of mind in which he                   knows exactly what he wants and is fully determined not to quit until he finds it”.

                                                                                                     Alexander Graham Bell

21 January 2016

Chatting to friends or relatives for support

It always helps if you can talk to someone whether it is someone you know or through a support group. It is amazing how this can help some people but for others it is not so helpful.

If you have no support, then a way to help is to write down all those things that are causing you to worry and this can actually help to relieve the pressure. Try making a list of what you can control and a list of what you cannot control. The list you can control write down in order of priority and then start on the list one day a week. The list you have no control over, then try and this is the hard thing to do, but try as hard as you can not to worry and just realise that you will not be able to change anything that is outwith your control.  

18 January 2016

Take breaks away from the computer and your workspace

Taking a break helps to relieve any tension that we have in our muscles which can lead to aches and pains.

Get up from your desk and have a stretch and walk about a little which will help the circulation in your legs and can also help to ease back, shoulder and hip aches and pains.

If you can take at least a 15 minute walk outside you should feel even better. If you have a park closeby, take a stroll or just walk for a few minutes. This can be relaxing and is also good for thinking time. If you feel you have lots of problems, going for a walk can help to put some of these problems into perspective and you will be able to deal with them better.

If you usually have lunch at your computer, try and get yourself into a routine to move away from your computer and speak to someone else, or if you can, put your feet up for a short time and relax. This not only helps your digestion system but also helps you feel ready to work with more energy and clearer thinking.

12 January 2016

Are you feeling stressed?

When you are feeling stressed, it is best to accept that you are and by being honest with yourself, then you can take positive action to deal with the stress. This can be almost a relief and then what do you do?

Remember that stress is a normal part of our life and it is how we handle it and that we are aware of the signs so that we can manage it effectively. We first need to be aware of what is causing us to be under stress whether it is an individual or an event or something happening in our life at work or at home.

Firstly, Make a list of what you can control in your life and what you cannot control – this helps you to focus. The things you can control have a look at them and put in an order so that you can deal with them in small and effective steps. Take one step at a time and decide if you will do it today or in a week or a month’s time, put a date in your diary or calendar to remind you and by doing this helps to reduce stress. I use outlook on my laptop which is useful as it gives an alarm or an alert - try using your mobile phone.

The list you have no control over, realise that it is out of your control and then put it aside and try to stop feeling stressed.

Give yourself a pat on the back for being proactive and on the road to a less stressful life. Even better how  about going for a massage which is always good to help you relax even if it is for a short time.

"If I have made any valuable discoveries, it has been owing more to patient attention than to any other talent"   - Sir Isaac Newton

Download free Stress Diary here

4 January 2016

Happy New Year

Happy New Year to all readers and I hope that this will be a better year for you. It can be difficult at this time as some people feel quite isolated at this time as they have no work and most of their friends are away elsewhere.

I was speaking the other day to a relative (who is not a carer) who had read my book “Stress Management for Carers”  over a year ago and he was saying how he found the relaxation tips really helpful. I was so pleased with the feedback and that it could help even in a small way.

Below are a few tips which should help start off the New Year.

1. Accept that you are feeling stressed

2. Take breaks away from the computer, workplace

3. Chat to friends or relatives for support

4. Drink plenty of water about 8 glasses a day

5. Relax for a short time each day, even for 5 minutes – put your feet up and have a cup of tea

6. Eat plenty of fresh fruit and vegetables – remember 5 a day

7. Keep a goal setting plan – start with a month, three months and then for a year

8. Have some ‘me time’ each week

9. Smile and it makes you feel better and others around you – have a photo or a screensaver

10. Stay positive and turn negatives into positives

Take care and please follow on twitter - new to it and some followers would help.



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