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Coping with Stress

Coping mechanisms and strategies that can empower you to navigate and manage stress.

Where do you want to sit on the spectrum, what can you change? Are you stressed? Take the stress test here.

Stressed? Calm

Incorporate these into your day, to proactively manage your stress and enable a healthy balanced life. Understand the symptoms, and then find what works for you. Focus.

Healthy lifestyle (Start here)

Start with lifestyle. Not everything. At the margins if that's all you can manage. Keep it simple. Begin to eliminate the worst, and progress overtime as you start to feel improvement. Fuel your body with nutritious quality not cheap junk.

Start with small wins you can sustain!

You don't put substandard fuel in your car, and yet you can buy another one. You cannot buy another body, yet. Here are 3 things to do.
  1. Nutrition: You can't outrun poor nutrition, and no matter what excuses you make to yourself, nobody, not ever, has actually fallen over into a pizza of bag of fries by mistake. Change your mindset and your actions. Eat a balanced diet, yes this means fruits, nuts, vegetables, whole grains, lean proteins, and healthy fats. Skin, energy, you will feel the difference.
  2. Get adequate sleep: Prioritise sleep, at least 6-7 hours per night. Set-up a consistent sleep schedule, create a calming bedtime routine if you have to, and get your sleep environment right. You will feel the difference.
  3. Limit stimulants: Minimise stimulants like caffeine and alcohol, they can exacerbate stress and disrupt your sleep patterns. Try to avoid coffee and Red Bulls after lunchtime.

Exercise and physical activity

Get moving. Might be the best advice you get today. Keep in mind, exercising is not a license to eat whatever you want.

Remember, you CANNOT outrun bad food choices.

So, if its weight loss you after, combine a nutrition plan with an exercise plan for best results. Fixes your body and your outlook on life. But for coping with and managing stress, the following are key.

  1. Cardio: Yes, tick you need to do some. Brisk walking (not strolling), jogging, swimming, or cycling. Cardio releases endorphins, which improve mood and reduce stress. Trust us this works.
  2. Resistance training: Yes, again a big tick unless you want to fade away. Incorporate strength training into your routine, can help relieve tension, boost self-confidence, help retain muscle mass and improve overall well-being.
  3. Yoga and Tai Chi: Good for core and flexibility. Your range of motion will drop as you age. These combine physical movement, breathing exercises, and mindfulness, promoting relaxation, flexibility, and stress reduction.

    Social support and connections

    This is critical. Get out, see the world, meet people, talk to people. We are social.

    Humans are social animals. Talk!

    Or your world will start to get very small and sometimes dark. Make the effort.

    1. Relationships: Cultivate strong connections with friends, family, and loved ones. Social support provides a sense of belonging, encouragement, and emotional nourishment. Yes, it does.
    2. Seek support: Share your feelings and concerns, talk with trusted individuals, whether it's through conversations, seeking advice, or professional counselling.
    3. Join support groups: Consider joining support groups or communities focused on stress management, or even a sporting group. A place you can connect, even find others facing similar challenges and get valuable insights and support.

    Mindfulness and relaxation

    1. Deep Breathing: Inhaling deeply through your nose for 4 seconds and exhaling slowly through your mouth for 6 seconds. Focus on the breathing and nothing else. Do this 10x. Breathing helps calm the mind and relax the body.
    2. Meditation: Set aside time each day, focusing on your breath, thoughts, and sensations. Start small and grow. Meditation helps relaxation, reduces stress, and improves mental clarity.
    3. Mindfulness: Be present in the moment, pay attention to your thoughts, emotions, and sensations without judgment. Mindfulness cultivates a sense of calm and helps reduce stress reactivity.



        Self-care and stress reduction activities

        Do little things that spark joy.

        They all add up and will make a significant difference over time.

          • Hobbies: Dedicate time to activities you enjoy, like reading, painting, playing music, gardening, or any other hobby that brings joy and relaxation.
          • Take breaks: Incorporate regular breaks into your day, allowing yourself to recharge and rejuvenate. Engage in short activities that help you relax and refocus.
          • Practice self-compassion: Be kind to yourself, practice self-compassion, and engage in positive self-talk. Treat yourself with the same kindness and understanding you would offer to a friend. Get a motivation app on your phone if all else fails.
          • Laugh: Surround yourself with humour, watch funny shows or videos, share jokes with friends, or engage in activities that make you laugh. Laughter reduces stress and promotes a positive mindset.
          • Time management: Effectively manage your time by setting realistic goals, prioritising tasks, and delegating responsibilities when possible. This helps prevent feeling overwhelmed and reduces stress.
          • Professional help: Seek professional assistance if stress becomes overwhelming or persists despite efforts to manage it. Mental health professionals can provide guidance, support, and evidence-based interventions.

          Get your head right!

          Think about what gets you stressed. Can you deal with, get it off your plate or do you need to manage it?

          Much of this is in your head. De-catastrophise your thoughts.

            1. Identify stress triggers: Recognise situations, events, places or thoughts that trigger stress. Write them down and avoid until you have sufficient coping strategies specific to each situation trigger.
            2. Reframe negative thoughts: Turn them around, do "what-if's", challenge negative thoughts and replace them with positive or realistic ones. De3 catastrophise. Reframing negative thinking can help reduce stress and enhance resilience.
            3. Practice self-reflection: Engage in journaling or writing down your thoughts and emotions. This might seem weird to start but find a form of self-expression that works for you, could be drawing a picture of doing Ai Art. This practice promotes self-awareness and helps manage stress.


              Coping with stress is essential for maintaining your overall mental health and well-being. St do this understand the symptoms, especially for men and the potential causes.

              By incorporating these stress management techniques into your daily life, you will stand a better chance of effectively managing negative stress.

              Find out more about anxiety here.

              Disclaimer: The information provided by Old Bull Health in this article is for informational purposes and should not replace professional medical advice. Our content is not intended to be medical advice, diagnosis, or treatment, and thus reliance should not be placed on it. If you are experiencing symptoms, please consult a healthcare professional.

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