Take a bite out of bad habits this Mental Health Awareness Month

Everyone knows the feeling. You’re behind on a deadline or battling with a particularly complex piece of work, and then your partner is asking you where dinner is. Your heartbeat is rising, the sweat breaks out, and you might feel an uncharacteristic desire to say something nasty or critical to the next person who is unlucky enough to cross your path!

Yes, that’s our old friend stress! According to a national survey conducted by a leading pharmaceutical firm, there has been a significant increase in psychological and emotional stress among South Africans in the wake of the COVID-19 pandemic. The results of the survey, in which 1,200 South African adults were polled, found that:

• 56% reported higher levels of psychological stress than before the pandemic
• 81% turned to junk food, 20% to alcohol, 18% to cigarettes, 6% to smoking cannabis to help them cope
• 65% admitted to neglecting their health
• 52% had sleep problems
• 44% struggle to relax

‘It’s a global pandemic,’ said Lyra Health’s Dasendri Naicker, addressing the Henley Africa team on our Johannesburg campus recently as part of Mental Health Awareness Month. ‘According to the American Institute of Stress it affects 80% of people globally.’

In the global village in which we operate, stress is unavoidable. We are “always on”, always contactable, and always under pressure to produce in both our personal and professional lives. And if we don’t intentionally find ways to deal with the pressure it can overwhelm us, she adds. 

Good vs bad stress

Not all stress is bad however, Naicker hastens to add. Positive stress – called eustress – is what gets us up in the morning and propels us through the day. We feel in control and able to handle what life throws at us. Negative stress or distress, on the other hand, is linked to situations where we feel out of control and threatened. It’s a state that – if left unchecked – can have a potentially serious impact on our mental and physical health.

Dr Ruma Bhargava, a global health executive at the World Economic Forum, maintains that stress and anxiety affect every organ in the body. Our mental and physical wellbeing are not separate entities, she says, and thinking about them in isolation would be a mistake. 

How you know when the bad stress is outweighing the good?

The causes of stress in the modern world are plentiful. Unrealistic work deadlines, excessive workloads, interpersonal conflict, limited support systems, financial pressure and simply juggling too many balls at once are often to blame. But that sounds like an ordinary day at work, right? So when does it all get too much? When are you entering burnout territory?

While the symptoms of excessive stress – both emotional and physical – vary from one person to another, there are some common culprits to look out for:

• Lack of concentration and poor task completion
• Sleeping problems – either insomnia or somnolence
• Moodiness and irritability
• Persistent fatigue
• Loss of libido
• Muscle aches and pains
• Increased heart rate
• Shortness of breath 

Taking action to protect yourself against burnout

When you see these symptoms in yourself, practising self-care is critical. This can help to reduce stress, stave off burnout and ensure wellbeing, says Naicker. Here are her six tips for prioritising self-care, managing stress levels and restoring balance in your life:

 #1 Knowledge is power – it’s a bit of a cliché, but no less true because of that. The more you understand stress, the better you can take steps to protect yourself from its effects. So, in addition to reading this great article, find other resources online to educate yourself. A good place to start is with the World Health Organization’s stress management guide, Doing What Matters in Times of Stress, which offers self-help techniques that require just a few minutes a day to complete.

#2 Master your time – imagine a well-oiled machine where everything runs as it should without you having to check in on it all the time – that could be your day! Scheduling your time effectively can significantly enhance your productivity and sense of control. Start by scheduling regular mealtimes, quality time with people you care about, exercise, household tasks, and leisure activities, and see how it feels.

#3 Sleep your way to serenity – this should actually be Tip #1, as sleep is the cornerstone of good health. It’s like recharging your phone, it won’t work without it. Aim for consistent sleep hours, a serene sleep environment, and a tech-free bedtime routine.

#4 Connect to reconnect – Reach out to the people you care about. A simple chat, a shared laugh – these moments can work wonders for your mental health. This is especially true if you work from home or are stuck in online meetings most of your working life!

#5 Take a bite out of bad habits – we’re not saying you have to forgo your beloved morning coffee but be aware that your dietary choices can have a profound impact on your health. Nourish your body with wholesome foods. Hydration, balanced meals, and plenty of fruits and veggies can help keep you energised and stress-free.

#6 Move your body, move your mood – exercise is good for the body and the soul. I know you’ve heard that one before too but it just happens to be true. And you don’t have to climb Mount Everest either. Just 10 to 30 minutes of exercise – yes, walking counts – is enough to elevate your mood, reduce stress levels and can help with weight management, too.

Remember, small steps can lead to big changes. Start today, and make stress a thing of the past.

Henley Business School Africa’s Employee Wellness Programme offers all employees, as well as their partner/spouse and dependents, a professional, confidential, 24X7, 365-days-a-year health and wellbeing programme.