How to Relieve Stress Whilst Staying at Home   

Words Ebun Lufadeju

The coronavirus pandemic has resulted in many changes in everyone's lives and we have all responded in different ways. Community Pharmacist Ebun Lufadeju gives us the five top tips on how to enjoy the rest of the lockdown stress free. 

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Stress is a common factor that affects us all. Many people have been faced with uncertainty about their future. We are being fed with news updates daily and as you know things are ever changing. Our bodies recognise these stressors as ‘threats’.

When we are stressed, it causes the body’s immune system to become reduced, this means that we are more susceptible to infections. When we are stressed, the stress hormone cortisol is released in bulk. Whilst we need this hormone, high amounts suppress our white blood cells and thus lead to the weakened immune system. Stress has a major effect on our health and is linked to the flu, cardiovascular disease, diabetes, asthma and stomach ulcers.

There are other factors that are out of our control that can also cause stress. For many of us, going out to eat or to the spa can help us with stress. However, since we can’t do these things during lockdown, we have to still deal with our stress whilst at home. Everyone is different and so it’s important to find out what works for you, rather than avoiding the situation and allowing it to become worse. Remember, it’s ok to ask for help and that you are definitely not alone. 

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Below are 5 tips that will help you to alleviate stress whilst staying at home.

1. Get regular exercise 

We have been advised to stay at home. However, government guidelines state that we can go outside for exercise which is beneficial as we can get some fresh air. Even if you want to do exercise indoors, you can! There are plenty of online workout classes taking place on YouTube, Instagram and Zoom. Exercise is great for reducing stress levels as it boosts levels of serotonin in the brain. Increased levels of serotonin lead to a boost in mood and reduced stress levels.

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2. Get rid of the junk in your mind 

Sometimes we have unnecessary things in our mind. We have to enter each day with a new mind and forget the problems of yesterday's issues. There are many ways to free our minds such as: reading, writing and meditating. Try not to spend all day behind the computer or on your phone/social media. Taking a deep breath can be a way of controlling our inner peace. Meditating for 10 minutes each day will also help to maintain a clear mind.

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 3. Plan your day and prioritise things 

Stress can occur when we feel that we have many things to do and we have not been able to achieve certain goals. Try planning each day and accept if you have not been able to tick off everything on your list. Try keeping a routine, waking up early and going to bed on time. I would advise swapping a five hour Netflix binge for completing some work or reading a new book. Don’t do many things at once, do few things and do them well.

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4. Get creative about still treating yourself

So yes we’re in lockdown and we’re unable to go out for a nice meal or go to the spa. However, we can get creative whilst at home. Take time to cook your favourite meal, followed by watching a movie. Playing some calming music whilst having a relaxing bubble bath can be a great substitute for a spa day! Taking a bath or soaking your feet with magnesium can soothe tired muscles and help you to feel more rested. 

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5. Make the necessary diet and lifestyle changes

A diet high in processed foods and sugar can add to our stress levels. It’s important to maintain a healthy and balanced diet during lockdown because it’s easier to binge on biscuits and snacks, but these foods won’t help stress levels go down at all! Try herbal teas as they can make you feel calmer and de-stress. Foods such as tuna, salmon, walnuts and avocados are great because they are high in Omega-3-acids. These foods boost concentration and improve mood. Incorporate food high in vitamin C, such as oranges, grapefruits and strawberries, which are also antioxidants. During stress, Vitamin C disappears from the bloodstream, meaning that it would need to be replaced. Vitamin C helps keep our immune system ticking, so it’s a very important supplement!

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What do I think?

It is important to understand that no situation is permanent. For example, if you have lost your job because of lockdown, it’s just temporary. It’s not always easy, but do your best to see the positive (even if it’s very little) in every situation. Stress is a normal part of life, although, there are ways which we can cope and deal with it.

Ebun Lufadeju - Community Pharmacist