{"id":3988,"date":"2021-04-14T11:52:36","date_gmt":"2021-04-14T11:52:36","guid":{"rendered":"https:\/\/mintivo.co.uk\/news\/people-culture-top-tips-to-practice-self-care\/"},"modified":"2024-01-10T10:32:55","modified_gmt":"2024-01-10T10:32:55","slug":"people-culture-top-tips-to-practice-self-care","status":"publish","type":"post","link":"https:\/\/mintivo.co.uk\/news\/people-culture-top-tips-to-practice-self-care\/","title":{"rendered":"People &#038; Culture: Top Tips to Practice Self Care"},"content":{"rendered":"<h1>People &amp; Culture Manager, Fran House gives her top tips on how to counter physical, mental and emotional stress<\/h1>\n<h3>\u00a0<img decoding=\"async\" style=\"color: #7a7a7a; font-family: var( --e-global-typography-text-font-family ), Sans-serif; font-weight: var( --e-global-typography-text-font-weight ); font-size: 16px;\" src=\"https:\/\/mintivo.co.uk\/wp-content\/uploads\/2024\/01\/Fran_House_Web.png\" alt=\"Fran House - People and Culture Manager\" \/><\/h3>\n\u00a0\n<h3>What is Stress?<\/h3>\n<h3 id=\"what-is-stress\">Here\u2019s the thing &#8211; stress is not necessarily a bad thing as some stress is actually good for you. But when it becomes a little too present in your everyday life, it will have a negative impact on your health.<\/h3>\n<p>Stress is a physical response to perceived danger. The body thinks it is under attack and switches to \u2018fight or flight\u2019 mode, releasing a complex mix of hormones and chemicals, such as adrenaline (increases heart rate), cortisol (stress hormone) and norepinephrine (fight or flight response) to prepare the body for physical action.<\/p>\n<p>This causes a number of reactions in the body, from blood being diverted to muscles, to shutting down unnecessary bodily functions such as digestion.\u00a0That heart-pounding, fast breathing sensation is the adrenaline; as well as a boost of energy, it enables us to focus our attention so we can quickly respond to the situation.\u00a0<\/p>\n<p>In today&#8217;s world, the \u2018fight or flight\u2019 mode can still help us survive dangerous situations, such as acting quickly to a person running in front of our car. But when a state of stress occurs in an inappropriate situation, the body responds negatively. When blood flow is going only to the most important muscles needed to fight or flee, brain function is compromised. This leads to an inability to \u2018think straight\u2019; a state that is a great hindrance in both our work and home lives. If we are kept in a state of stress for too long a period, it can be detrimental to our health.<\/p>\n<p>It&#8217;s no secret that culture is hugely important to us at Mintivo and we work hard to ensure every single team member takes the time they need to switch off by not working late, not working over the weekend and taking regular breaks. It&#8217;s not just the working environment that can cause stress, however, so I&#8217;ve provided the team with some tips to help them cope with stress in their day to day lives. I would encourage anyone to try one of these tips each day and observe how much better you feel after 30 days. It takes 30 days for an action to become a habit, so don&#8217;t place too high an expectation on yourself just yet &#8211; look after yourself, think about practising self-care by taking some time out each day to do something that you enjoy.<\/p>\n<h3>Stress Relievers &#8211; Mental<\/h3>\n<ul>\n<li>Write a\u00a0<strong>list\u00a0<\/strong>to keep up with what you want or need to do. Putting your thoughts down on paper will help to clear your mind until those thoughts are needed.<\/li>\n<\/ul>\n<ul>\n<li>Plan something to\u00a0<strong>look forward to<\/strong>. Put a note on your fridge to remind yourself that it\u2019s booked in.<\/li>\n<\/ul>\n<ul>\n<li>Read a new\u00a0<strong>book\u00a0<\/strong>or go back to the one you haven\u2019t finished yet.<\/li>\n<\/ul>\n<ul>\n<li>Be\u00a0<strong>kind to yourself<\/strong>. A little self-care goes a long way and will help you to help others too.<\/li>\n<\/ul>\n<ul>\n<li>Write down some\u00a0<strong>future aspirations<\/strong> and goals. Perhaps create a mood board with pictures to visualise these goals.<\/li>\n<\/ul>\n<ul>\n<li>Engage in random <strong>acts of kindness<\/strong> &#8211; it makes you feel good to be kind to someone &#8211; whether that&#8217;s buying them a coffee or simply telling them they&#8217;ve done something that you think is awesome.<\/li>\n<\/ul>\n<ul>\n<li>Do\u00a0<strong>NOTHING\u00a0<\/strong>for five\u00a0minutes.<\/li>\n<\/ul>\n<h3>Stress Relievers &#8211; Physical<\/h3>\n<ul>\n<li>Try to take <strong>regular breaks<\/strong>\u00a0from your screen, get up,\u00a0<strong>move\u00a0<\/strong>around, do some stretches and notice your posture.<\/li>\n<\/ul>\n<ul>\n<li>Go to bed a little <strong>earlier. <\/strong>Get away from your screen at least 30 minutes before you go to bed to combat the effects of blue light and get at least <strong>7.5 hours of sleep<\/strong>\u00a0a night.<\/li>\n<\/ul>\n<ul>\n<li>Get\u00a0<strong>outside\u00a0<\/strong>into nature, take a walk or go for a run outside, the greener the better. Improve your mood with a change of scenery, fresh air and some Vitamin D from the sun.<\/li>\n<\/ul>\n<ul>\n<li>How much\u00a0<strong>water\u00a0<\/strong>do you drink each day? Being hydrated can improve low mood. Make sure you drink little and often, to ensure you get <strong>two\u00a0litres<\/strong> per day. If you exercise and\/or drink a lot of caffeine, you&#8217;ll need to increase that water intake a little.<\/li>\n<\/ul>\n<ul>\n<li>Engage in a\u00a0<strong>digital detox<\/strong> when you can by doing something that doesn&#8217;t involve looking at a screen.<\/li>\n<\/ul>\n<ul>\n<li>Try a\u00a0<strong>breathing technique<\/strong>\u00a0such as the 4:4:4 ratio (inhale for four\u00a0counts, hold the breath for four\u00a0counts, exhale for four\u00a0counts).\u00a0As you practice, you can change this to a 4:8:8 ratio.\u00a0Longer breath ratios help with relaxation.<\/li>\n<\/ul>\n<ul>\n<li>Start a\u00a0<strong>new\u00a0<\/strong>form of\u00a0<strong>exercise <\/strong>or change your routine to get your fitness level up and turn on new muscles.<\/li>\n<\/ul>\n<h3>Stress Relievers &#8211; Emotional<\/h3>\n<ul>\n<li><strong>Connect\u00a0<\/strong>with others. Check-in with friends and family. Are they okay? Are you okay? It&#8217;s amazing what conversation can do for your mental wellbeing.<\/li>\n<\/ul>\n<ul>\n<li>Write down some things you are\u00a0<strong>grateful\u00a0<\/strong>for. Take some time to see what you have taken for granted and what you really do appreciate.<\/li>\n<\/ul>\n<ul>\n<li><strong>Forgive and forget.\u00a0<\/strong>Let go of grudges that are weighing you down.<\/li>\n<\/ul>\n<ul>\n<li>Write down three\u00a0<strong>positive\u00a0<\/strong>experiences from the day.<\/li>\n<\/ul>\n<ul>\n<li><strong>Ask for help<\/strong>\u00a0if you need it, it\u2019s okay to not be okay\u00a0all of the time.<\/li>\n<\/ul>\n<ul>\n<li><strong>Volunteer\u00a0<\/strong>or donate your time to a cause that is important to you.<\/li>\n<\/ul>\n<ul>\n<li><strong>Laugh<\/strong>!\u00a0Watch something that is guaranteed to make you giggle!<\/li>\n<\/ul>\n\u00a0\nThe\u00a0<a href=\"https:\/\/www.stress.org.uk\/\" target=\"_blank\" rel=\"noopener\">Stress Management Society<\/a>\u00a0is home to some really helpful resources, some of which we have used internally to promote Stress Awareness month. Below is an infographic produced by stress.org.uk. Simply click on the image to be taken to their suite of Stress Awareness resources.\u00a0\n\u00a0\n<p><\/p>\n<p><\/p>\t\t\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.stress.org.uk\/30daychallenge\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"525\" height=\"747\" src=\"https:\/\/mintivo.co.uk\/wp-content\/uploads\/2024\/01\/Screenshot-04_06_2021-19_58_39.png\" alt=\"stress.org.uk&#039;s Stress Awareness Sheet\" loading=\"lazy\" srcset=\"https:\/\/mintivo.co.uk\/wp-content\/uploads\/2024\/01\/Screenshot-04_06_2021-19_58_39.png 525w, https:\/\/mintivo.co.uk\/wp-content\/uploads\/2024\/01\/Screenshot-04_06_2021-19_58_39-211x300.png 211w\" sizes=\"(max-width: 525px) 100vw, 525px\" \/>\t\t\t\t\t\t\t\t<\/a>","protected":false},"excerpt":{"rendered":"<p>In aid of Stress Awareness month, our People &#038; Culture Manager, Fran House, gives her top tips on how to counter physical, mental and emotional stress.<\/p>\n","protected":false},"author":4,"featured_media":3989,"parent":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>People &amp; 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