Be active – exercise will help reduce some of the emotional intensity that you may be feeling. Take control – sort out your worries. Writing a ‘to-do’ list may help you feel empowered and recognise what needs to be prioritised. Use your support networks – speak to friends, family or colleagues. A problem shared is...
Buy and cook in bulk to save time and money. Refrigerate and freeze left-over portions for another time. Bulk out meals – use beans, pulses, potatoes, vegetables, pasta and rice as these are more filling and cost less than meat. Stock up your cupboard with tinned fruit (in juice, not syrup/added sugar) and vegetables (in...
Eat the right amount of calories for how active you are. As a guide: 2,500 kcal for an average man and 2,000 kcal for an average woman. Eat a wide range of food for a balanced diet – the food on your plate should be very colourful. Base your meals on starchy foods (e.g. potatoes,...
Order what you need – avoid super-size portions and share, as takeaways are ideal for sharing. Focus – if you eat in front of the TV you’re more likely to eat more as you’re distracted. Swap the TV for the table. Pizzas – go for thin crusts and choose lower-fat toppings e.g. chicken, prawns and...
Set a specific time for getting up each day. Don’t take a daytime nap as it can disrupt your body clock and make you feel less tired at bedtime. Take daily exercise – such as 30 minutes walking. Try not to eat a large meal before bedtime or have drinks containing caffeine a few hours...
Stay busy – read a book/newspaper, do a puzzle, play games, clean, do the washing up. Drink a glass of water. Go for a walk or go into another room. Exercise – don’t have time? Go up and down the stairs a few times. Physical activity, even in short bursts, can help boost your energy...
Switch to drinks with lower alcoholic content. Suggest meeting friends in a café rather than a bar. Replace drinking with other stress reducing activities – a relaxing bath, exercise, reading or listening to music. Quench your thirst and drink plenty of water before you go out. Never go out on an empty stomach. Have non-alcoholic...
