A SELF HELP GUIDE TO MANAGING STRESS AND ANXIETY IN YOU’RE DAILY 9-5

Here are Some Ways to Alleviate Stress and Improve Your Well-Being

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There will come a time in your life that you start to feel anxious or stressed out about something. It can hit you when you least expect it to, and the issues can vary from being crippling and to stop you doing things, to just being in an underlying tone in general day to day life. Anxiety and/or stress are not pleasant things to ensure, and whether you have flitters of it or really struggle with it, you might always be looking for ways to combat the feelings and emotions. So how can you do it? The truth is, there isn’t a one size fits all cure, but there are few things that you could try that might make a big difference.

 

Exercise can work wonders

When it comes to stress and anxiety one of the biggest and perhaps most popular suggestions to beat it is to exercise. This doesn’t always appeal to everyone, but it can be a great way to not only improve your mental health but also your physical health and wellbeing. Not everyone enjoys the gym, but a run locally, a swim or even working out at home could make all of the difference. 

 

Alternative methods could work a treat

Maybe you are open minded about trying alternative techniques. This might include using vaping as a way to relax anxiety and some common options like cbd can make a big difference. Other methods might include something more mentally focused like meditation. When you concentrate on your breathing and your thoughts. There are plenty of suggestions online if you search out alternative methods. 

 

Write it down  

Writing things down can also really help when it comes to the mental side of anxiety and stress. Many people struggle with their symptoms at night, lying awake worrying when they really have no way to make a difference at that hour. Keeping paper and a pen close means you could write down your thoughts. In a way you could see it as downloading your thoughts from your mind to paper, to be dealt with in the morning, so that you can rest at night. 

 

Communicate your feelings

Not all of us are big talkers, and men especially can bottle things up inside and refuse to give the impression that they are struggling in some way. But communication, with either your partner or friends or family can make such a big difference. Sometimes things can seem much harder to handle when they are in our heads. Saying things out loud can help put things into perspective, and seeing the help and advice of another could help you come up with a solution or a plan of action. 

 

Change your lifestyle 

Finally, stress and anxiety can be fuelled in many ways, and often it can be the things we go to for comfort that can fuel the issue instead of solving it. The food you eat, the drinks you consume, the behavior, the not leaving your house or socializing, they are not doing you any favors. Instead, focus on your lifestyle and make some healthy and positive changes, even when you don’t feel like it. It could make a big difference. 

Let’s hope that highlighting some of these options helps you if you are dealing with stress and anxiety issues. 



TOP TIPS TO REVITALISE YOUR BODY AND MIND IN 2024

Kick Start the New Year with Healthy Habits to Improve Your Mind and Body

After a taxing year of hard work and stress, your body and mind deserve a thorough rejuvenation. Here’s how you can reset and recharge yourself for a fresh start.

Prioritizing Rest and Mindful Relaxation

 Taking the time to rest is the cornerstone of rebooting your system. It’s not just about getting more sleep, though that’s crucial, it’s also about engaging in activities that calm your mind and soothe your soul. Consider adopting practices like mindfulness meditation or yoga, which not only relax but also help center your thoughts. Allocate time for hobbies that bring you joy, whether it’s reading, painting, or gardening. These activities aren’t just leisurely pastimes; they’re essential tools for mental relaxation and emotional well-being.

 

Nourishing Your Body with Balanced Nutrition

 Revamping your diet is key to physical rejuvenation. The goal is to nourish your body with foods that replenish energy and promote healing. Incorporate a diverse range of fruits, vegetables, whole grains, and lean proteins into your meals. Each of these components plays a vital role – fruits and vegetables provide essential vitamins and antioxidants, whole grains offer sustained energy, and proteins aid in repair and growth. Remember to hydrate adequately. Water is crucial for every cellular function in your body and can improve your overall energy levels and cognitive function.

 

Visiting a Physiotherapist for Physical Wellness

 If the year’s stress has left you with aches and pains, visiting experts like Chichester Physio would be beneficial. Physiotherapy can help address specific physical discomforts, improve mobility, and prevent future injuries. A physiotherapist can provide personalized exercises and therapy sessions designed to target your pain points and enhance overall physical function. This approach is particularly helpful if your work involves long hours at a desk or repetitive physical tasks.

 

Embracing a Digital Detox

 In our hyper-connected world, stepping back from digital devices is crucial for mental health. Set aside specific times of the day or designate certain days where you disconnect from digital devices. This break from constant connectivity can lead to reduced stress, improved focus, and better sleep quality. It’s also an opportunity to engage more deeply with the physical world around you and reconnect with yourself.

 

Focusing on Mental and Emotional Health

 Your mental health is just as important as your physical health. Engaging in practices that bolster your mental and emotional well-being is vital. This can include activities like journaling, practicing gratitude, or even seeking therapy or counseling. Addressing mental health not only helps in dealing with stress but also improves your overall quality of life.

 

Setting Realistic and Achievable Goals

 As you embark on your journey to rejuvenation, set realistic and achievable goals. These could be related to improving your diet, incorporating regular exercise, or dedicating time for relaxation and hobbies. Setting small, attainable goals can prevent feelings of overwhelm and help maintain a sense of accomplishment.

Rebooting your body after a year of hard work and stress is about creating balance in your life. It’s a holistic approach that involves taking care of your physical health, nourishing your body, giving yourself time to relax and unwind, focusing on your mental and emotional well-being, and setting achievable goals. Remember, this process is a journey. Be patient with yourself and recognize each step as progress towards a healthier, more revitalized you.



THE LIFESTYLE BENEFITS OF GETTING INVOLVED IN TEAM SPORTS

Thinking of New Hobbies to take up, why not explore the many benefits of getting involved in Team Sports

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It isn’t easy to get older. You might have noticed that you never really lose stress and responsibilities, but you do lose time. Things that aren’t deemed necessary can get edged out of your life, such as hobbies and other things you might do to relax. But it would be a mistake to let this happen.

Hobbies are an important part of a balanced lifestyle. They improve your skills and help you to grow as a person. There are a huge variety of hobbies out there to try, but this article will focus on how getting involved in team sports can improve your life.

Keeping Fit

Everyone wants to be healthy. You eat properly, you go to the doctor when you’re sick, and you exercise. If you’re interested in fitness, it can easily become a hobby in its own right. But playing team sports is a great way to get moving

It’s difficult to think of a team sport that doesn’t involve a lot of running around. This is amazing for your cardiovascular health, and certain sports can also improve muscle tone. You essentially get a full-body workout.

If you want to improve your skills on the field, you can supplement your games with other exercises and training routines. This will help you to look and feel good, especially if you’re interested in building specific muscle groups.

Mental Health

Mental health is one of those issues that’s easy to ignore until it gets out of hand. Mental health disorders can develop for a variety of reasons, but like physical health, maintenance can keep you mentally and emotionally healthy. 

Any hobby will enrich your life. One pitfall in life is to focus all of your time on productivity. Yes, you need to work, you need to take care of your house and responsibilities. But you also need time to relax and do something you enjoy. Believe it or not, this actually helps you to be more productive, because you aren’t so burnt out with everything else going on.

Playing team sports is especially good for your mental health As you play a game and get better, you will feel a sense of achievement. Intense exercise can also be good for working out the frustrations of the day. You might be tired, but you will feel better for it.

Socializing

One of the best things about exercising through team sports is that it’s an inherently social activity. You can’t play a team sport without a team. Look for local teams in your area and find one that you can join. Another option is to start your own team, involving friends, family, and other people you know. 

As you get more skilled and more serious, you can consider getting team kits and equipment. For example, this rugby kit designer allows you to commission a kit with a pattern and colour scheme that your team will like.

You have the potential to make lifelong friends. You also learn how to function as a team, which is never a bad skill to master. 



ONE THING I WILL NEVER COMPROMISE FOR MY CAREER

NEED SOME ADVICE WHEN CHOOSING FUTURE CAREER PROSPECTS TO IMPROVE YOUR WELLBEING, HERE’S SOME IMPORTANT FACTORS I’D DEFINITELY CONSIDER WHEN STAYING IN A JOB LONG-TERM

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When it comes to choosing a job, we often focus on factors like salary, benefits, and career growth, but there is something else you really need to consider as well; how your employer can benefit your health. A positive, supportive work environment can make a huge difference in your overall wellbeing and happiness, so read on to find out more about what to look for if you’re changing jobs and you want to find an employer that will actually benefit your health.

 

Company Culture And Values 

The first step in choosing a health-conscious and positive employer is to research their company culture and values before you apply for a job. Look for those businesses that make employee wellbeing a priority by offering a good work-life balance, for example. To do this, read the job ad very carefully, as it might be mentioned there (and a good employer who knows that this is important will certainly talk about it), but also check out what other people, specifically former employees, have to say. You should be able to find online reviews to help you. Positive things to look for include offering safety critical medicals and flexible working, for example. 

 

A positive company culture is one that promotes a supportive and collaborative environment where employees feel valued and are even encouraged to have as healthy a lifestyle as possible. Is there a good sense of community in the business, and is there open communication? These are all things that will be hugely beneficial in terms of your health and would make applying for a role with that company a good thing to do. 

 

Health And Wellness Programmes 

A good employer understands the importance of physical and mental health and wellbeing, and will invest in health and wellness programmes for their employees to make the most of. When you have these in place, it’s important to use them – that’s what they’re there for, and they’ll help you feel much more positive as well as being healthier and happier, so there really is no downside. 

 

Look for employers who provide a range of different ideas for staff wellness. This might include free or discounted gym membership, wellness challenges, yoga and meditation in the office (or online before work if you work remotely), and free or cheap healthy food. When a business offers its staff these things, it shows that it’s committed to supporting and promoting a healthy lifestyle for its team. 

 

On top of this, a good employer will think about mental health as well, so they might be employee assistance programmes (EAPs) in place where you can get therapy or counselling, for example, and that will help you manage stress better. There might even be wellness retreats and specific classes about nutrition and stress management. As long as there is something in place that shows the business takes care of its employees, that’s a good thing. 

 

Work-Life Balance

We mentioned the work-life balance earlier, and it’s an important point, so let’s go into it in more detail. When you’re able to have a good work-life balance, it’s great for your overall health and wellbeing and makes you much happier. This is why it’s so vital to look for employers who prioritise this and offer policies that allow it to happen more easily.  

 

One idea is to have flexible work arrangements. This might be remote work, hybrid options (where you can choose to work from home or from an office, or you work from an office a set number of days a week), compressed work weeks (which gives you more time off), or flexible hours such as late starts and early finishes. When you can enjoy these flexible ideas, you’ll be able to have a much better work-life balance because you can essentially make your career work around your other commitments rather than the other way around. You’ll never have to delay a doctor’s appointment or miss a child’s school play again. You can see how this would make you happier and healthier. 

 

You can also look at what the company’s policies are when it comes to workloads and stress. A good employer will know the importance of setting realistic expectations and deadlines and in giving everyone the right resources to help them do their jobs; this could be tools, software, or training. This all leads to an environment where employees feel completely at ease with doing their work, making it easier for them to have a good work-life balance. 



HOW I MAKE SURE I TRY TO LEAD A PERFECTLY BALANCED LIFESTYLE

Reasons you're struggling to find the right balance in Life and How to Get Back On Track

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In today’s fast-paced and seemingly more and more competitive world, having some balance in your life is crucial. The problem is that finding this balance is also becoming more difficult as we find more and more things we have to do that mean we can’t focus on the things we want to focus on. One of the most important of these things is self-care. 

Yet a balance can be achieved. It is possible to find the balance that is currently missing and ensure we have a much more positive life because of it. Read on to find out how you can achieve more balance in life.

how to live a balanced life as a man

Identify Your Priorities 

One of the first things you need to do when you want to get more balance in your life is to identify your priorities. Make a list of the things that are most important to you so you can see exactly what it is you need to work towards. These can be personal things or related to your career – as long as you think of them as important, that’s what matters. 

 When you know what your priorities are, it will be easier to allocate time to them. If you don’t make your list, you might find that everything becomes muddled and you simply don’t have time for those things that are important, and that’s where real stress and guilt can come in and make your life difficult. 

 

Set Realistic Goals 

Setting goals is another important part of achieving a good balance in life, but those goals must be realistic. If you set goals that sound great but that are not something you can actually achieve, you’ll find that you become disheartened when you can’t reach them, and this can make you stop trying to reach any goals at all. When you do that, your life will become very unbalanced. 

 

There is nothing wrong with having big goals – many life goals are big ones. However, in order to make them more realistic, you’ll need to break them down into smaller goals. When you do this, it all becomes much less overwhelming and you’ll be more likely to achieve what you set out to do. 

 

Create A Schedule 

It might not sound like a lot of fun, but creating a schedule will ensure you keep yourself on track and don’t miss anything important that you need – or want – to do. It will also help you see how much time you really have and how much time you could create by changing some appointments or cancelling some things altogether. 

 Make sure there is a good mix of home and work on the schedule so that a good balance is achieved. You might have an important deadline to finish a project by, but perhaps you can then schedule a visit to Mercedes convertible dealers to pick out your new car afterwards, for example. 

 One of the worst things you can do if you want to achieve a good balance in life is to say yes all the time. In this way, you just overburden yourself, even if you feel you have to say yes to make other people happy. 

 What you actually have to do is make yourself happy, and sometimes that’s going to mean saying no. Think carefully about everything you are asked to do, and determine whether or not you really can commit to the request without having to change your own priorities. 





HOW TO BUILD A FOOLPROOF LONG-TERM RELATIONSHIP WITH YOUR PARTNER

Just a few Ways to be a Better Man in a relationship

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Are you struggling with expressing love and appreciation in meaningful ways? Don’t worry! Many couples struggle with maintaining healthy and fulfilling relationships in today’s fast-paced and stressful environment – don’t fret though; there are easy ways you can show how much you care without expending too much time, money or energy. Here are 7 Tips that might inspire you:

1. Active Listening

When your partner speaks, pay careful attention to everything they say – what they are saying, why they are saying it and any reactions from you as an audience member. Show that you care by nodding along or making eye contact if appropriate and asking follow-up questions without interrupting or giving unsolicited advice or opinions of any sort – active listening can help strengthen emotional ties while improving understanding between you.

2. Compliment Sincerely

If you see something positive in your partner, be sincere when sharing it. Try using “I” statements rather than generic “you” phrases so your compliment is more personal. Rather than saying simply, “You look great”, give genuine compliments. This could improve self-esteem, create trust between people, and deepen mutual attraction between partners.

3. Show Affection Regularly

Physical touch releases endorphins that relieve stress; make this part of your daily routine! Respect each partner’s preferences and acknowledge when more space may be vital for either party. Non-physical expressions like sending love notes, giving thoughtful presents or doing kind acts are great ways to show love!

4. Share Responsibilities

Sharing responsibilities between partners can ease strain in relationships by reducing burdensome or unrecognised emotions for either spouse. To do this successfully and avoid possible conflict or tension in relationships, share responsibilities equally based on strengths, schedules, and preferences (with help supplied where required).

5. Consider Your Surprises

Presenting clever surprises is a lovely way to show the depth of your love while simultaneously demonstrating that you understand their interests and preferences. All surprises should not be treated equally though, as some could backfire if too costly, extensive, or different from what your partner desires for surprises – to avoid disappointment or frustration, be sure that all surprises meet both schedule and mood requirements. Remember that small gestures have more of an effect than grandiose ones and planning vacations can be a great gift idea!

6. Apologise Sincerely

No relationship can ever remain perfect; conflicts and misunderstandings will invariably arise at some point; it’s how these incidents are addressed that matters the most when these occur – being sincere when wrong, hurtful, or insensitive can go a long way in rebuilding trust, respect, and affection between partners.

7. Consider Relation Therapy

No matter our efforts to keep relationships strong and harmonious, our relationships may still come across challenges or conflicts which prove too great or persistent for us alone to resolve on our own. When this is the case for us, pursuing professional relationship counselling services may be a wise and practical decision.

Therapy offers a safe space to discuss feelings, goals and communication challenges while learning problem-solving and problem-avoidance skills; furthermore it can assist you with healing past wounds, improving emotional intelligence, and heightening intimacy and trust between parties affected.

For professional relationship counselling, contact Susie Tuckwell – Your local relationship therapist.

8. Explore Your Intimacy Together

Sex is an important aspect of any relationship. Getting to know your partner, experiencing something new together, choosing to use condoms, or planning for pregnancy are crucial factors and decisions that should not be overlooked. Be sure to communicate openly with your partner, take decisions together, and be open to new experiences.

Conclusion

Making your partner feel adored and respected doesn’t need to be complicated or expensive; by regularly practising these straightforward yet heartfelt gestures, you can strengthen your relationship, deepen the connection, and create an even more joyful and rewarding life together. Remember to communicate openly, respect each other’s boundaries, and celebrate differences as well as similarities – these small but significant acts will surely leave them feeling amazing! With devotion, patience, and commitment – they will feel like the centre of the universe!

Disclaimer: THE JOEY JOURNAL does not provide Relationship counselling or life coaching. Any material published on this blog is not intended as a substitute for professional relationship advice which comes from my own personal life experiences of sharing relatable experience with my Audience, and you should not take any action before contacting your Healthcare Practitioner or Medically trained Counsellor.