Things I try and do when stress takes over my day and I don’t feel as good as I’d like to…

Laugh it Off:
According to experts, laughter really is the best medicine. Not in the mood for a giggle? Consider this: In several studies, laughing – even for a few minutes – can lower stress hormones, boost blood flow, shore up your immune system and even reduce allergy symptoms. Better yet? The effects of a good laugh can last for up to an hour! When you’re in a class with Az, Lucy, Oxana or Sian ask them to share one of their latest jokes the look you’ll get is always worth a chuckle, and who knows one time they might have a very funny story or joke to share. Either way it will take you mind off of keeping your legs in table top with an exercise ball between your ankles…

Sing:
So mad you could scream? Instead try belting out a tune! In addition to giving you something to concentrate on (unless of course you’ve got the words to “I Will Survive” down pat!), singing can boost your mood, reduce stress, boost blood circulation and even tone abdominal muscles! I prefer to whistle as my singing voice isn’t that great…

Phone a Friend:
Perhaps the folks on the game show “Who Wants to be a Millionaire” had it right when they offered contestants an opportunity to phone a friend or family member. Sometimes venting to someone, especially an individual who may be somewhat removed from the source of stress, can help you see things from a new perspective. For an extra boost, call someone who, without fail, always makes you smile and doesn’t make you feel judged, it’s important to be able to say what you feel without adding any baggage to what you’re already feeling or experiencing.

Run away:
Not literally of course or in some cases literally! But if you’re feeling low or just in need of a boost, throw on your trainers or walking shoes crank up the music that makes you feel good (extra credit for choosing mood-elevating music and for Heavy Metal suggestions ask Lucy or for a bit of Reggaeton Az is your man) and get outside! Even a quick 20 minute walk or run can kick your body’s natural feel-good hormones into gear, giving you what you need to make it through the day.

Take an extra class or do some simple exercise:
If you’re feeling out of sorts, challenging yourself to take a new class, maybe it’s time to try that next level up, can help boost your mood. Not only will you get the benefits of exercise, but you’ll also get that feeling of accomplishment that comes with doing something different. I like to work for 30 mins (I have an hour glass I use to measure the time) and then get up and do a lap around the office and do 10 push ups or squats and I find it makes a huge difference to how I feel and I don’t mind that people think I’m odd, that’s part of the fun!

Declutter and tidy up:
A stack of emails that need answering, dirty dishes in the sink, a full laundry basket… To restore order in your life (and your home too) make a checklist of all the things you need to do and begin working through them from top to bottom. Not only will you get a sense of accomplishment from checking things off, your newly clean space will also keep you calm in the days to come. List of things too tough to tackle? Pick one project – such as filing old emails, sorting out a closet – and focus first on making that perfect. Chances are you’ll be so pleased with the results you’ll be motivated to keep going!

Cook something healthy:
Feeling like you’ve got too much on your plate? Add another item, in the form of something tasty! Whether it’s tackling that stir-fry, mastering the mackerel (so many bones), or perfecting your poached salmon, whatever you choose to cook, make sure it’s something new and something challenging! Not only will the concentration required to measure out ingredients and follow instructions or using your imagination to make something up will keep your mind off the source of your stress, you’ll have something (hopefully delicious) to show for it! Extra credit for any dishes that require something to be tenderized/crushed, because really, what could possibly be more stress relieving than whaling on something with the tiniest of hammers or a rolling pin?

Schedule an afternoon break:
When I was young I would always have to take a nap at even the slightest sign of a meltdown. Turns out they were on to something! Even hitting the hay for 20 minutes can increase mental alertness, mood and mental performance, especially if the issue at hand compromised your sleep the night before. In addition, taking a break can give you a new perspective on the problem and may even be the break your need to come up with a solution!

Deborah has some supplement ideas to help boost your mood.

I love herbs and adaptogens when it comes to mediating stress.

Ashwagandha - this is my favorite! It helps calm your nervous system and support your endocrine system and is very effective for managing stress.

Reishi - this is an adaptogenic mushroom! This is great for brain function and mental focus. Some studies have shown that reishi mushroom could decrease anxiety and depression.

Magnesium - also one of my favourites, especially when I can't sleep. Magnesium is a very important mineral, involved in hundreds of enzymatic reactions in the body. It is known as 'nature's tranquiliser' as it has a calming effect on muscles and nerve.

Vitamin D is known as the sunshine vitamin because your body can produce it when your skin is exposed to the sun.  This essential, fat-soluble vitamin not only helps keep bones healthy and strong, promotes cell growth, and benefits immune function. It may also play a role in depression, as researchers have noted that many people with depression have low vitamin D levels. So maybe get your Vitamin D levels checked?

Please email Deborah at deborah.harman@realhealthpartnership.com if you would like to discuss supplementation or have any nutritional queries.