Tips

There are several ways in which you can reduce the effects of stress.

• Reduce the amount of alcohol you drink
  Men should not drink more than 21 units a week, and women no more than 14 units, with two alcohol-free days. One unit equals one small glass of wine, one pub measure of spirits or half a pint of beer

 

• Reduce your caffeine intake
  Caffeine causes anxiety restlessness, irritability, palpitations and headaches. As little as 150 milligrams of caffeine a day (about two cups of coffee) can create these symptoms

 

• Get enough sleep
  Caffeine and nicotine are stimulants, so avoid them within six hours of bedtime. Instead, drink a hot milky drink before bedtime. In the evening, avoid fatty foods and instead eat meals that are rich in protein and carbohydrate. If you worry at bedtime, write down your problems and possible solutions after your evening meal. It will help you relax and put things into perspective

 

• Exercise
  Exercising for over 20 minutes, three days a week, reduces the levels of adrenaline released by stress, and encourages deep sleep. (However, avoid strenuous physical exercise within two hours of bedtime

 

• Meditation
  It recharges your tired brain, lowers blood pressure, heart rate and cholesterol, and reduces anxiety. Try yoga, progressive muscular relaxation, the Alexander technique, autogenic training or listening to gentle music. Try meditation for 20 minutes, twice a day

 

• Regular breaks
  Short breaks are better than long holidays, helping you avoid pressure building up before you go and a mountain of work to come back to

 

• Pets
  Pets can be calming, and give you unconditional love and affection

 

• Don't put illness off
  If you're ill, don't ignore it. Go and see your doctor or take time off work

 

• Learn to accept what you cannot change
  To ignore this only leads to unhappiness and bitterness

 

• Plan ahead
  Avoid too much pressure building up and last minute stressful surprises

 

• Spend time with the right people
  Spend time with people who are rewarding rather than critical and judgmental

 

• Control your breathing
  Practice controlled breathing using the lower part of your lungs. On the first breath in and out count one, and repeat until you reach the 10th breath in and out, then count back down. Repeating this technique for several minutes will help you relax and free your mind of any worries

 

• Walk away from stressful situations
  Avoid conflicts with other people

Finally, remember that a balanced life is the best way to overcome burnout.

Download our self help leaflet here.