Personal Psychotherapist
Market Deeping, Peterborough, UK
Mob: 07761 065 726 Email: [email protected]
Stress Reduction and Wellbeing
Stress Reduction and Wellbeing
There are a few things you can do prior to your first appointment to help with your wellbeing until we get started but these things can be used and addressed at any time during our lives to help manage stress and stress related symptoms.
NUTRITION, SUBSTANCES, ADDICTIONS
REDUCE: Caffeine, Cigarettes (cause anxiety), Reduce over the counter medicines, Alcohol, Salt intake, Sugar
INCREASE:
Vitamin B’s- either eat more foods with Vitamin B's in or take a vitamin B complex suppliment.
EAT:
Regular meals and if this has been difficult lately, eat little and often. Even if it is just milk, yoghurt, fruit, toast.
DRINK:
Fluid Intake- Drink more Water & Herbal teas
NUTRITION, SUBSTANCES, ADDICTIONS
REDUCE: Caffeine, Cigarettes (cause anxiety), Reduce over the counter medicines, Alcohol, Salt intake, Sugar
INCREASE:
Vitamin B’s- either eat more foods with Vitamin B's in or take a vitamin B complex suppliment.
EAT:
Regular meals and if this has been difficult lately, eat little and often. Even if it is just milk, yoghurt, fruit, toast.
DRINK:
Fluid Intake- Drink more Water & Herbal teas
SLEEP
SLEEP
Sleep is vital for rebuilding the body and for psychological health.
- Turn all communication devices to silent and do not disturb.
- Routine, relaxing before bedtime
- Warm milk or Ovaltine/Horlicks & a carboohydrate based snack can be good (biscuits, cereal, crackers, banana).
- Bath, Massage
- Avoid looking at games consoles or any screens 2-3 hours before trying to sleep. Screen protectors are OK, but the stimulation from just interacting with the devices can also prevent us getting to sleep.
If these things are not helping then more sleep focussed work can be done in therapy.
Here is a recording of whats called a PMR- Progressive Muscle Relaxation. This can interupt the Fight or Flight response and help us to relax or sleep. It is also good if we are not stressed to teach us how to relax ourselves and deep relaxation can promote healing too.
CLICK HERE TO GO TO THE PMR RECORDING ON YOUTUBE >
EXERCISE
EXERCISE
Cardiovascular, like
Walking/Rambling, Running, The gym, Swimming, Cycling, Dancing,
(Obviously we don't always feel like this when were not in a good place, but even brief regular walking each day can be highly benefitical).
AND
Strength Building like;
Gardening, The gym & Weights
Exercise helps burn off energy, excess stress hormones, irritation and improve sleep.
Meditation and Hypnotherapy Recordings on YouTube
Meditation and Hypnotherapy Recordings on YouTube
Meditation and hypnotherapy are scientifically accepted as important stress reducers. There is a wide range of recordings to suit everyone. Sometimes it can take a bit of practice at first but keep trying if you have any difficulty.
Use these every day at first if possible and regularly especially after a period of stressful times as they aim to switch off our stress response which is healthy and healing.
Access Self-Help on YouTube
Search for:
- "Adult Bedtime Stories" to help get to sleep
- "PMR meditations" -Progressive Muscle Relaxation -ideal for physical stress symptpms and Sleep
- "Hypnotherapy for Stress or Anxiety or Depression (You can type hypnotherapy followed by any word you like to see what you get)
These recordings are varied and there are many. Find voices you like listening to. Many people like Jason Stephenson.