Stress Management How Lifestyle Affects Your Health｜Matilda Hospital

The way we live—our daily habits, mindset, and coping strategies—has a profound impact on both mental and physical health. Yet many people only reflect on their lifestyle choices after illness strikes. Health challenges can disrupt work, relationships, and routines, while poor habits may slow recovery or even worsen symptoms.

Understanding how everyday choices affect wellbeing is an important step towards a healthier, more balanced life.

The Link Between Lifestyle and Health

Certain lifestyle factors are closely tied to how we feel and function:

• Mindset and thought patterns
• Stress and tension
• Diet and nutrition
• Exercise and physical activity
• Sleep quality
• Social connection

By making small, intentional changes in these areas, it’s possible to reduce stress and build resilience.

Managing Negative Thinking and Worry

Persistent worry and negative thinking can heighten anxiety and even aggravate physical symptoms. Breaking this pattern takes practice, but simple strategies can help:

• Write it down: List your concerns, along with both the positive and negative possible outcomes.
• Focus on what’s realistic: Remind yourself that while some results may be undesirable, you have the ability to cope.
• Seek accurate information: If uncertainty fuels your anxiety, consult reliable sources such as qualified healthcare professionals.
• Shift your attention: Engage in activities that absorb your mind—reading, walking, or enjoying a movie.
• Challenge your thoughts: Step back and ask yourself if there is factual evidence to support your worries.
  
  

Reducing Stress and Tension

Stress can manifest physically through headaches, muscle pain, digestive issues, or sleep disturbance. Over time, chronic tension can take a toll on health. Consider these techniques to restore balance:

• Recognise your stress signals: Notice where tension builds—your shoulders, jaw, or back—and consciously relax those areas.
• Breathe deeply: Slow, deep breathing calms the nervous system.
• Visualise calmness: Picture soothing scenes or recall positive experiences.
• Learn muscle relaxation: Progressive muscle relaxation—tensing and then releasing different muscle groups—can promote physical ease. A psychologist can guide you through this technique.
• Talk it out: Sharing your thoughts with a trusted friend or counsellor can lighten emotional load.
• Spend time in nature: Hiking, swimming, or simply being outdoors can help restore perspective and mental clarity.
• Take short breaks: Even a weekend getaway can refresh your mind and reduce burnout.

Strengthening Diet, Exercise, and Sleep Habits

Healthy eating, regular exercise, and restorative sleep are the foundation of wellbeing. When managing illness or stress, maintaining balance in these areas is especially important.

Eat Well

• Choose nutritious foods you enjoy, and eat regular, balanced meals.
• If your appetite is low, eat small portions throughout the day.
• Ask family and friends to support your dietary needs.
• Minimise alcohol intake—while it may provide temporary relaxation, excessive drinking can affect mood and increase health risks.

Stay Active

• Regular physical activity improves energy, sleep, and mood.
• If your condition limits certain movements, consult your doctor or physiotherapist for safe alternatives.
• Even gentle activities such as stretching, yoga, or short walks can make a difference.

Sleep Better

• Keep a consistent bedtime and wake-up schedule.
• Avoid caffeine after mid-afternoon.
• Dim the lights, enjoy a warm bath, or drink warm milk before bed to signal your body it’s time to rest.
• If you can’t fall asleep, get up briefly rather than lying awake.
  
  

The Importance of Social Support

Illness or ongoing stress can make people feel isolated or withdrawn, yet meaningful social connection is essential for emotional wellbeing. Research shows that individuals with strong social networks tend to report better health and greater happiness.

Building and Maintaining Your “Support Network”

• Make a list of friends or relatives you can reach out to and arrange regular catch-ups.

   

• Let them know how they can support you—others often want to help but may not know how.

   

• Keep in touch consistently through calls, messages, or social gatherings.

   

• If you’ve recently moved or feel disconnected, explore new connections through volunteer work, support groups, or shared-interest activities.

When to Seek Professional Help

At times, self-care strategies may not be enough. When stress, sadness, or anxiety persist, consulting a clinical psychologist can help.

Psychologists are trained to address a wide range of emotional and behavioural challenges, including:

• Stress and burnout

   

• Mood and anxiety disorders

   

• Adjustment difficulties

   

• Relationship or family conflicts

   

• Eating and sleep problems

   

• Grief, trauma, and loss

   

• Parenting or child behavioural concerns

Through evidence-based therapies, psychologists equip individuals with coping skills and practical tools to improve wellbeing, resilience, and overall quality of life.

Seek Professional Advice

At times, self-care strategies may not be enough. When stress, sadness, or anxiety persist, consulting a clinical psychologist can provide valuable support.

Psychologists help individuals manage emotional and behavioural challenges such as stress, anxiety, mood changes, relationship difficulties, sleep problems, and life transitions. Through evidence-based therapies, they equip patients with practical coping skills to improve resilience and overall wellbeing.

In some cases, consulting a psychiatrist is also important. As medical doctors specialising in mental health, psychiatrists can assess whether medication, alongside therapy, may be helpful—particularly for severe anxiety, depression, or significant sleep disturbances. Treatments are carefully tailored to individual needs and often combined with lifestyle adjustments for the best recovery outcomes.

Seeking professional support is not a sign of weakness, but a positive step toward restoring balance health, and quality of life.

Taking the First Step

Healthy living is not about perfection—it’s about progress. Whether it’s improving your sleep routine, joining a fitness class, or speaking with a psychologist, every small step counts towards better mental and physical health.