7 Steps to Less Stress !

Many women are busy, stressed out, and under pressure to juggle multiple roles - all of which can lead to depression and mood swings. If you find you prefer the gloom to the sun, if you feel down in the dumps, depressed, or stressed, try some of these simple changes to your daily routine. You just might find yourself feeling better and living longer. Seven steps to boosting your mood and reducing stress:

 1. Prioritize Quality Sleep

Good-quality sleep is essential for emotional regulation and stress reduction. Aim for 7–9 hours of sleep every night. Develop a calming bedtime routine (reading a book, gentle yoga) and stick to a regular sleep schedule (including weekends).

 2. Regular Exercise

Physical activity is a far better stress buster and mood elevator than anything you can buy over the counter. Find an activity you like - dancing, cycling, swimming, yoga - and do it for at least 30 minutes most days of the week. Walking briskly can also make you feel better.

 3. Nourish Your Body with a Balanced Diet

What you eat can make all the difference when it comes to keeping your mood stable and your stress at bay. Stick to a whole-food diet full of fresh fruits and vegetables, lean proteins and whole grains. Hydration is essential, too. Consider adding foods that are known to boost your mood, such as fatty fish, which is rich in omega-3s (eg, salmon, mackerel and tuna), dark chocolate and fermented foods to help keep your gut healthy.

 4. Practice Mindfulness and Meditation

Try adding in mindfulness or meditation to your day, starting with just a couple of minutes, and increasing the amount of time over time. Try an app such as Headspace or Calm for guided meditations, or just sit quietly and focus on your breathing.

5. Cultivate Strong Social Connections

Close social connections are crucial to emotional health. Take time for friends or family. Join a club or group that matches your interests. Volunteer in some capacity. Don't be afraid to seek support when you need it - asking for help is a sign of courage, not weakness.

 6. Engage in Activities You Enjoy

Carve out time for hobbies and activities you enjoy. Reading, gardening, painting, cooking - any activity that is pleasurable can be a great way to boost your mood and provide a stress-reducing outlet.

 7. Practice Self-Compassion

You might be your own worst critic, held to standards that are impossible to meet. Learn to treat yourself the way you'd treat a good friend. Practise self-compassion; talk to yourself in positive and upbeat ways. If ever you do make a mistake, realise that it's just a part of the learning process.

By practising these steps daily, you are building a foundation for a better mood, less stress and optimal health. Change may be slow, so be gentle with yourself. Take pride in each success.

Remember, we aren’t talking about eliminating all stress – some stress can be good, motivating stress. These steps are about stress management: how to address and reduce stress so that your system doesn’t get overwhelmed. These changes take time, so be patient with yourself. Stress reduction is a skill that gets better with practice.

Furthermore, these steps are not 10 prescriptive steps. Feel free to customise them to your tastes and lifestyle. What works best for you when it comes to stress might not work for the next person.

Finally, if you find that stress is interfering with your day-to-day life on a regular basis, even with your best efforts, it is worth reaching out to a mental health professional. A mental health professional will be equipped to help you develop a plan for coping with stress that is tailored to your circumstances.

In doing so, you’re truly reducing stress, and investing in your health, happiness and quality of life. Start small, do this consistently, and over time you’ll likely find yourself better able to cope with life’s stressors, feeling calmer and more in control.

Thank you!