I'm often asked about the most effective strategies for managing the fatigue, broken sleep, and anxiety that so often accompany chronic stress. With that in mind, here are my top five tips to help you regain balance and improve your well-being:
Embrace Morning Light: Start your day with natural daylight. A brisk 30-minute walk is ideal, but even 10-15 minutes can be beneficial if you're balancing a busy schedule. Absolutely prioritise this step, it's so powerful as it resets your circadian rhythm, balancing essential hormones like melatonin for sleep and cortisol your stress hormone, setting a positive tone for your day while boosting both mood and energy. Read more about supporting your circadian rhythm here
Stabilise Your Blood Sugar: If you're battling fatigue, a balanced diet is key. Include carbohydrates, focusing on low GI (Glycemic Index) and high-fibre options. These choices lead to a gradual rise in blood sugar, helping you avoid energy crashes and stay fuller longer. This can stabilise your energy levels, improve mood, and lower cortisol levels, which is also helpful for managing symptoms like hot flushes.
Deep Breathing Exercises: Stress can cause rapid, shallow breathing, worsened by long periods of sitting, slouched over a desk working on a computer (especially for those with added weight around the midriff). Integrate deep breathing exercises into your daily routine to extend your outbreath, calm your nervous system and decrease both stress and anxiety. These exercises are particularly beneficial before bedtime.
Connect with Nature: Immersing yourself in nature can dramatically reduce stress levels. Just 20 minutes in a natural setting can swiftly decrease stress, with robust evidence supporting the benefits. Make it a practice to spend time outdoors regularly.
Manage Evening Stress: Reduce stress in the evening by finishing your meals by 6:30pm and avoiding high-sugar foods and drinks. High cortisol levels at night can interfere with melatonin production, complicating sleep onset and contributing to pre-bedtime anxiety, thus worsening sleep quality.
Implementing these tips can significantly help in managing and mitigating the physical symptoms of stress. However, if you've been suffering with fatigue from chronic stress for some time I suggest addressing your stressors by booking some individual sessions to avoid adrenal fatigue and burnout. #stressmanagementtips #rebalancehormones #calm
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