Because stress involves a physical reaction in the body, there are 4 basic strategies that help reduce the impact of stress and lower the toll this takes on us; these include what you choose to eat, the quality of your sleep, exercising your body and staying connected with others. Consider these ideas as a starting point:
Moving
- Try and stay active – it can be easy to shut down and not want to move after a traumatic experience – but moving helps us in recovery.
- Choose moderate heart-rate type activities; avoid HIIT workouts when highly stressed as they increase stress hormones.
- Choose activities that are simple or that you have done previously, which will be easy and familiar.
Eating
- Eat regularly – little yet often can work well; as digestion will likely have slowed down significantly.
- Understand your body may crave foods high in sugar and fat as it is burning more energy right now.
- Ensure you drink enough water.
- Avoid excessive consumption of alcohol and caffeine.
Sleeping
- Aim to stay as close to your usual sleep routine as possible.
- Have time-out from devices an hour before you want to sleep.
- Cut out caffeine at least 8 hours before you want to sleep.
- Before bed stick to light snacks and warm milky drinks.
- Block out excessive light and as much distracting noise as possible.
Social Connection
- Use technology and reach out and talk with people that matter to you.
- Consider who you have around you who helps you feel safe and who you trust – spend time with them.
- Allow those who you trust and feel safe around to support you – it can be very easy to isolate ourselves.
