5 tips for staying healthy during times of stress

1. Create a healthy routine and stick to it

This will give you the feeling that you are in control of your life.

Do not go to bed later than usual, do not abandon good habits and hobbies.
Do not close yourself off from people, but on the contrary, communicate more with friends and family. Social connections are a good helper against stress.
Set aside time for activities that bring you joy: walking, playing with children or pets, reading, and so on.
Stay away from things that usually annoy you. If possible, limit contact with people who cause stress. Especially before bed.
Take care of yourself. Try to find time for relaxation and pleasant little things.

2. Eat well

Under stress, you are tempted to eat something harmful, especially sweet. "It gives a spike in serotonin, the mood hormone, but it won't last long," says Azmina Govindji of the British Dietetic Association, "as does elevated blood sugar, which provides a temporary boost of energy." Instead, stick to complex carbohydrates (like whole grains). They will energize you for a long time.

To reduce the temptation to buy high-fat, high-calorie foods, plan your meals in advance.

Naturally, in a state of severe stress, there is no strength to compose a complex menu for the week ahead. But it's enough to plan a porridge and fruit for breakfast, a whole grain bread sandwich for lunch, and a vegetable salad or fish and chips for dinner. These are simple dishes that are much healthier than fast food and sweets.

During the day, try not to snack directly in the workplace. Step away for at least 10-15 minutes for a quiet lunch, and ideally get some fresh air for a while. This will help you recharge and calm down.

3. Don't forget about physical activity

This is a powerful way to relieve stress that floods the body with endorphins. If you find it difficult to get started, remember how well it gets after training. Imagine how tired and satisfied you will be after an intense exercise.

If you don't have the time or money for a gym, exercise at home. It is enough to set aside half an hour for this, and you will already feel better. For example, try short interval workouts. If you feel guilty for spending time on sports in such a stressful period of your life, try to change your attitude.

Exercise is not a gift to yourself, but part of a normal healthy person's routine.

And now more than ever it is important for you to maintain health. You may have to be stricter in the beginning. For example, say to yourself: "On Tuesday I will find an hour of time by all means and train." Gradually it will become a habit, and you will notice a positive result.

4. Get enough sleep

Sitting up late to cross off as many to-do's as possible will only make things worse. "If you have trouble sleeping, it will only increase your stress levels," says neurologist Guy Leschziner, author of The Nocturnal Brain."Try to get as much sleep as possible to help control stress."

However, he advises not to abuse sleeping pills. It's good as a short-term solution in times of acute stress. If you sleep very little and feel that you are close to a nervous breakdown, it is advisable to take it. But do not rely on pills all the time: it can lead to addiction. Try other ways to improve sleep. And in any case, do not prescribe the treatment yourself, go to the doctor.

5. Seek support

Share your feelings with friends and family. Also feel free to seek professional help. Perhaps your stress has escalated into something more serious. If you have panic attacks, increased heart rate, persistent sleep problems, you should be alert: all this may indicate an anxiety disorder.

Don't ignore stress anyway.

Incorporate protective factors into your routine to reduce its negative impact on your health and mood. Move, communicate with people, do not abandon your hobby.

Without such healthy mechanisms of psychological adaptation, people begin to turn to unhealthy ones. For example, during the day they drink coffee or energy drinks to stay awake, and in the evening they switch to alcohol so as not to think about problems. But this will only hurt yourself in the long run.

Remember, whatever the stress is, it will go away over time. And it will be easier for you to move it and get back to normal life if you take care of yourself now.