Over the last few weeks we have discussed some long-term, sustainable principles to help us succeed so that we can achieve our health goals. These have included prioritising real food, managing blood sugar, choosing gentle and consistent movement, prioritising healthy sleep and increasing our water intake.
This week we continue the discussion and talk about managing stress and being realistic with our goals.
Manage stress
We will never be able to eliminate stress completely, but we can put measures in place to manage our stress well. Oftentimes stress is due to external circumstances that we cannot control. Taking regular breaks, during each day and during the year, can help a lot to alleviate stress.
Practicing deep breathing techniques, spending time in nature and prioritizing social connection can all help to still our nervous systems and help us cope with stress better. Box breathing is one method that can help us to reset our nervous systems when we are overstimulated. It involves breathing in for the count of 5, holding your breath for the count of 5, breathing out for the count of 5, and holding again for the count of 5. Repeat this 3-4 times whenever you can throughout the day. Another breathing method is the 4-6-8 method. Here you breathe in for the count of 4, hold your breath for the count of 6 and breathe out for the count of 8. There are many useful tools available online to help you focus on these exercises.
Decide what you would like to achieve in 2026 but break it down into achievable goals. Pick one or two things to master each month and add to them little by little as the new habits easily become part of your life. The acronym SMART is a helpful one: Specific, Measurable, Achievable, Realistic, Timely. These help you to decide what it is you want to do, think about ways to measure your progress, assess whether your goals are achievable or not, or whether they are realistic or not, and when you hope to have accomplished them by.
Listen to my interview with Brad Kirsten from Radio Cape Pulpit on 29 January 2026 to learn more. Listen to my next interview on Thursday at 7.45am.