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The modern world isn’t designed for peace and relaxation. Deadlines at work, financial pressure and constant smartphone connectivity mean that stress will become part of your daily life. The question isn’t if you’ll feel stressed, but when.

So, what matters most is how you deal with it. Because stress in small doses can actually motivate you to overcome obstacles, the goal isn’t to avoid stress but to manage stress. That’s because unmanaged stress can lead to heart disease, generalised anxiety disorder and even a weakened immune system. Stress can literally make you sick.

Fortunately, there are useful strategies that you can employ to help you to manage stress effectively.

Take a breath
Mindful breathing is a simple way to manage stress and calm yourself in a hectic moment. While it’s an automatic function, if you focus on your breathing and take charge of the process, you can centre yourself and quiet your mind. 

While there are different breathing techniques, the most basic is to count your breaths.
Here’s how:

1. Find a quiet space and sit or lie down comfortably. Close your eyes.
2. Inhale deeply through your nose, and count to four starting as you first breathe in. 
3. Hold your breath for a second, then exhale slowly through your mouth counting to four while you breathe out. 
4. Repeat as many times as necessary.

Get moving
The great paradox of stress and depression is that you won’t necessarily want to exercise, yet exercise is a great way to reduce stress. A short walk, a quick gym session, some yoga or even work around the house or garden can all boost your endorphin levels. Endorphins are your body’s natural mood elevators. At the same time, exercise can also reduce cortisol levels (stress hormones), so the effect is doubled.

As a Bestmed member, you and your beneficiaries already have access to the Tempo wellness programme. This means you can go for your Tempo Lifestyle Screening (TLS) today and get started on your physical wellbeing journey. So, even if you don’t know where and how to start exercising, a Tempo partner biokineticist can help you get started, for FREE!

Relax your body
The tension you feel will find a place to live inside your body. As you sit and read this, try and focus on the muscle groups on your body that feel stiff or sore. Perhaps you’re even clenching your teeth? What you need to do is actively focus on relaxing the tensed muscles in your body. A great way to do this is progressive muscle relaxation (PMR).
PMR requires you to tighten specific muscle groups in your body, then slowly relax them, one at a time starting from your toes working up to your eyebrows. Here’s how.

1. Lie or sit down in a comfortable position. Now, try to relax your entire body. Finally, take five deep, slow breaths. All the motions below need to be performed for both sides of your body at the same time.
2. Curl your toes up, hold for a few seconds, then let go. Same for downward as well.
3. Tense your calf muscles for a few seconds, then let go.
4. Move your knees toward each other, hold for a few seconds, then relax.
5. Squeeze your thigh muscles, hold for a few seconds, then let go.
6. Clench your hands, hold for a few seconds, then let go.
7. Tense your arms, hold for a few seconds, then let go.
8. Squeeze your buttocks, hold for a few seconds, then relax.
9. Contract your abdominal muscles, hold for a few seconds, then relax.
10. Inhale and tighten your chest, hold your breath for a few seconds, then breathe out.
11. Lift your shoulders up, hold for a few seconds, then relax.
12. Purse your lips together, hold for a few seconds, then release.
13. Open your mouth wide, hold for a few seconds, then relax.
14. Close your eyes tightly, hold for a few seconds, then relax and open them.
15. Lift your eyebrows, hold for a few seconds, then relax.

You are what you eat
Stress can change what and how you eat, increasing cravings for unhealthy junk foods that are often described as comfort foods. The irony is that these foods can actually make you feel worse, because it can spike your blood sugar levels, which affects mood. So, the most important thing is to make the more difficult decision and choose a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins. Stable blood sugar levels help you deal with stress better.

As a Bestmed member, you and your beneficiaries already have access to a dietitian as part of the Tempo wellness programme, for FREE. This means that a Tempo partner dietitian can help you develop a diet plan that works for you. You also get a follow-up session to monitor your progress and make any adjustments as needed. 

Reach out
At our core, we are social beings. That means simply talking to someone about how you feel and sharing that you are stressed can help. Talking aloud can also help you process what you are feeling and make logical decisions about your path forward. So, reach out to your friends or family. If you feel you can’t talk to someone close to you about the problem, reach out to a mental health professional like a psychologist to help you.

For Bestmed members, mental health benefits are included in many plans, offering access to counselling and therapy services. These resources can provide professional guidance to help manage chronic stress, anxiety, and other related conditions.

As a Bestmed member, you also have access to monthly Tempo Wellness Webinars focused on mental health and other health-related topics.

While stress is an unavoidable part of life, it doesn’t have to control your life. Incorporate these practical stress management techniques into your life and take charge of your health and happiness. Remember, as a Bestmed member, you have access to more resources to help you manage stress and find inner peace.

References:
Breathing exercises for stress. NHS. Accessed 2024. Available here.
How to manage and reduce stress. Mental Health Foundation. Accessed 2024. Available here.
Stress Management Techniques & Strategies to Deal with Stress. HelpGuide.org. Accessed 2024. Available here.
5 tips to manage stress. Mayo Clinic Health System. 2023. Available here.
10 stress busters. NHS. Accessed 2024. Available here.
The Benefits of Progressive Muscle Relaxation and How to Do It. Healthline. Accessed 2024. Available here.