Most people will admit to leading “busy lives”, yet don’t like to see themselves as being stressed. However recent research has revealed one in five Australian adults report moderate to severe levels of stress. [i]
And an alarming 45% of Australian’s feel that their lives are out of control. [ii]
With stress being a health and wellbeing concern for many Australians, Blackmores has stepped in to help by developing a Stress Quiz at www.blackmores.com.au/stress enabling you to complete a personal stress assessment and see how your stress levels compare to the rest of Australia.
On completion of the quiz you will then be directed to relevant tips and resources on how to manage stress and help find balance in your life. Blackmores Naturopaths are also on hand for personalised advice via our free Advisory Service 1800 803 760.
Blackmores Director of Education, Pam Stone said: "With today's fast-paced lifestyle, it’s not surprising that so many Australians suffer from stress. Stress affects most people in some way and it is important to recognise that ongoing stress, left unchecked, can contribute to a range of health issues. Stress can negatively impact the digestive system, sleep and energy levels.
"Stress can affect people in different ways and it is important to know that there are also different things you can do to help prevent and manage its symptoms - to start to take control. Whatever it is you find stressful, Blackmores can help."
Blackmores Advisory’s Top 10 Tips to Prevent and Manage Stress:
To help prevent stress from developing:
- Prioritise your own wellbeing. Take some time out for yourself daily to do something you love and nurture you. It could be as simple as a quiet cup of tea, a long bath, massage, reading a book, taking a walk or catching up with a good friend. It can be anything you enjoy and helps you to feel good. This will keep your ‘bucket’ topped up and help you to feel refreshed and happier. [iii]
- Manage time before time manages you. Do this by taking control of your plans and deadlines. Learn to say “no” – taking on more than you can handle is a recipe for stress. [iv] Keep a diary of your commitments and don’t forget to schedule some important free time for yourself daily.
- Adopt a healthy lifestyle. Reduce your caffeine, sugar and alcohol consumption. By reducing these from your diet, you will feel more relaxed and grounded. [v]
- Eat right. Proper nutrition can ensure you are getting adequate amounts of vitamins, minerals and antioxidants to maintain energy, health and general wellbeing. Supplementing your diet with a multivitamin can help provide nutrients that a busy lifestyle sometimes doesn’t allow.
- Rest and digest. A healthy digestive system powers feelings of calm instead of stress and anxiety. Give your gut some added help with probiotics which help support digestive health and wellbeing.
What to do when you’re under stress?
- Take a deep breath. This will help to increase your oxygen levels and can calm and relax.
- Exercise. Exercise releases endorphins which are feel good chemicals for the body. Exercise also helps use up hormones that are produced when we feel stressed, creating calm and promoting better sleep and relaxation at night.
- Practice meditation. A quick 5 minute meditation can have a great impact on lowering your stress levels.
- Ensure you are getting enough sleep. Adequate sleep rejuvenates your mind, as well as your body. If you have trouble getting to sleep set aside 30 minutes before going to bed to wind-down and relax by writing in a journal, reading a good book, drinking herbal tea or taking a warm bath. [vi] You can also take a herbal supplement containing valerian that supports your body’s natural ability to sleep soundly. [vii] Other beneficial ingredients include lemon balm and magnesium.
- Avoid comfort foods when you’re under stress. Remember that refined carbohydrates can spike your blood sugar levels leaving you feeling more frazzled, exhausted and unable to concentrate. Focus on eating a well-balanced diet including fresh fruit and vegetables, low GI carbohydrates, lean protein, dairy and drink lots of water. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. [viii] A multivitamin can also help to provide essential nutrients to assist you through the day.
- Support your body and take B vitamins; in times of stress our bodies have an increased requirement for vitamins, especially B vitamins. During stress, nutrients such as vitamin C and vitamin B5 are important for supporting adrenal function. [ix]
For more information on how to manage stress naturally and restore your balance go to www.blackmores.com.au/stress or call Blackmores free Advisory Service to speak to a qualified Naturopath on 1800 803 760.
For more information please contact:
Cristy Schramm, Blackmores Public Relations Executive
T. 02 9910 5383
M. 0410 773 063
Note to Editors:
Blackmores offers a range of products and services to assist Australians in finding balance.
Key Services include:
- Blackmores FREE Naturopathic Advisory Service which provides three easy ways to get advice: via phone (1800 803 760), online chat or a detailed email response to your query via www.blackmores.com.au/ask-a-naturopath.
- Blackmores.com.au where you’ll find a range of free interactive tools, information and health-specific communities designed to inform, inspire and educate you to better health and balance.
Key products include:
- Blackmores Executive B Stress Formula, provides nutrients beneficial in times of ongoing stress. 28 pack of tabs RRP $13.95.
- Blackmores Sleep Sound Formula, helps promote a restful and restorative sleep. It contains a clinically trialed valerian extract to improve sleep quality plus lemon balm and magnesium. 30 Tablets RRP $29.95.
- Blackmores Digestive Bio Balance, helping you to support digestive health and wellbeing. 30 pack of tablets RRP $29.95.
- Blackmores Sustained Release Multi + Antioxidants, provides a range of important vitamins and minerals gradually throughout the day to help maintain good health. It contains antioxidants which help protect cells from free radical damage. 75 tablets RRP $33.45.
Always read the label. Use only as directed. If symptoms persist see a healthcare professional. Vitamin supplements should not replace a balanced diet.
[i]Casey, Stress and wellbeing in Australia in 2012: A state-of-the-nation survey, Australian Psychological Society, 2012.
[ii]Blackmores Stress Research, Based on a nationally representative sample of 1,524 Australians aged 18+ carried out by TDE research, October 2013.
[vi] http://www.blackmores.com.au/learning-centre/article/insomnia-busters [vii]