In the 2023 Mental State of the World report, South Africa had third lowest score of mental well-being of the countries surveyed. It seems this year could be just as challenging, from wars to more weather disasters linked to climate change. But there are things you can do to combat stress and stay mentally strong.
1. Know the symptoms of stress, so you can take steps early
These include changes in sleep habits and in appetite, mood swings, irritation, aches and pains not attributed to other health conditions, difficulty concentrating, and withdrawing.
2. Minimise potential triggers of stress
Prioritise your goals for the year, organise your time and simplify your schedule. A degree of stress is natural, and even beneficial, sharpening concentration and providing motivation. But when stress hormones continue to flood your system, it can contribute to health problems such as high blood pressure, heart disease, obesity and diabetes, as well as depression.
3. Practise mindful breathing and relaxation
“Mindful breathing is calming and empowering,” says Durban clinical psychologist Marlene Wells. Simply breathe slowly in and out, focusing your attention on your breath. If you feel stress rise, take a brief time out – breathe deeply, drink a glass of water, look out of a window or sit outside for five minutes. Incorporate breaks into your daily life – time to relax and unburden with friends, and “me time” to pursue an absorbing hobby, or just to relax in a bath with soothing music or a meditation podcast.
4. Get regular exercise daily
Even a short walk can improve your brain chemistry, releasing feel-good hormones and lightening your mood. If possible do it in nature, focusing on things that are beautiful.
5. Unplug from screen time
Establish healthy boundaries for dealing with work emails and engaging on social media.
6. Have a balanced diet
Complex carbohydrates like whole grains and oatmeal promote production of serotonin and may help lower levels of the stress hormone cortisol. Have oily fish such as sardines, mackerel and salmon twice a week – it’s rich in omega-3 fatty acids which can help prevent surges in stress hormones.
“If you don’t eat oily fish, have a handful of walnuts or flax seed daily, or consider an omega-3 supplement,” says Gauteng dietitian Debby Watkins. Eat leafy greens (spinach, kale) for magnesium, as too little of this mineral can compound the effects of stress. And enjoy eggs – they contain tryptophan, an amino acid that helps create serotonin, and choline, which may help stress responses and improve mood. If you struggle to include these foods, ask your Clicks pharmacist about supplements.
7. Don’t escape in unhealthy habits
Smoking and abusing alcohol or drugs can undermine your health and cause additional stressful situations, affecting your ability to concentrate and to work.
If you try to reduce stress but still feel overwhelmed, get help from a qualified professional through your health provider, or contact the South African Depression and Anxiety Group for free, www.sadag.org, 0800 567 567, SMS 32312.
Also read: How to understand depression
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