Stress Less!  3




I suggest we check in to see if you have experienced any of the following symptoms during the previous month:-


1. Headache or migraine

2. Digestive issues; bloating, wind, gurgling, discomfort, constipation etc.

3. Felt anxious, tension, low mood, overwhelmed

4. Had trouble falling asleep, waking in the middle of the night or too early.

5. Felt tired after waking, fatigued in the afternoons.






If you have experienced any of the above symptoms for longer than a month or have any other symptoms that may be concerning you please contact me now ( Long-term stress can alter many body systems and organs. However, treatment may be quite simple and can improve your quality of life.






This month let’s look at the following ways to support you in your goal of reducing stress:-


Reduce Stress Causing Foods: Last month we suggested that having caffeine within ten hours of going to bed negatively impacts on your quality of sleep.  Even one cup of coffee or other source of caffeine (energy drinks, chocolate etc) close to bedtime will have an impact.  

I love coffee and it does have some health benefits.  However, excess coffee can negatively impact your nervous system and increase pain and muscular tension.  Try limiting your coffee to one really good cup per day.  If you consume many cups – just try cutting back by one per week. Over the month that means you will have reduced your coffee intake tremendously.  


Eat Stress Reducing Foods

1. Blueberries are high in vitamin C which gives the body added reserves to help deal with high levels of stress.  Blueberries contain a high amount of fiber that helps regulate blood sugar levels. Blood sugar levels that fluctuate too much are a major contributor to stress for some people.  Eat as a snack or with breakfast.

2. Whole grains; brown rice, bulger wheat, quinoa and oats are high in B vitamins, increase serotonin and regulate blood sugar levels.

3. Green vegetables like broccoli and kale are powerhouses of vitamins and minerals that replenish the nutrients that we lose during times of stress.  Vegetables also contain potassium which can help calm nerves after a stressful day.

4. Magnesium rich apricots help reduce palpitations that some of us experience when we get stressed.  The magnesium content relaxes muscles and the fiber and vitamin C help regulate blood sugar levels. 


Enhance Your Communication Skills To Reduce Stress:


1.     Stay focused on the present topic – try not bringing up the past or other topics

2. Listen carefully rather than think about what you are going to say next.  Don’t interrupt or get defensive.

3. Try to see the other person’s point of view.  If you don’t ‘get it’, ask more questions until you do.

4. Own what’s yours – taking personal responsibility is a strength, not a weakness - admit when you’re wrong.

5. Take time out – if you feel things are getting a bit heated – it’s OK to take a break from the discussion until you both cool off.  Always return to the discussion.





Now let’s recap:-

1. If you experience any symptoms from stress for longer than a month – contact me;


t: 0421 379 615

2. Cut back on sources of caffeine. 

3. Increase consumption of blueberries, whole grains, green vegetables and apricots.

4. Practice healthy communication skills; stay on topic, listen, ask questions, take responsibility and time out when necessary.





Stress can cause severe health problems and, in extreme cases, even death. While these stress management techniques have been shown to have a positive effect on reducing stress, they are for guidance only, and readers should take the advice of suitably qualified health professionals if you have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness. Health professionals should also be consulted before any major change in diet or levels of exercise.