Have you ever found yourself in a situation where your to-do list seems endless, deadlines are fast-approaching and you are totally stressed out? Stress management is an essential component of a healthy lifestyle. But what really is stress, and how does it affect us?
In honor of National Stress Awareness Month, continue reading to learn more about how to stress less.
Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches into fight-or-flight mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for action. Because of this, blood is diverted to muscles, bodily functions like digestion shut down, and we feel a burst of energy that enables us to focus our attention so we can respond quickly to the situation at hand.
This physical reaction can help us survive dangerous situations, but it can be problematic during unwarranted situations because staying in a constant state of stress is detrimental to our health. Chronic stress is linked with conditions like heart disease, high blood pressure, diabetes, depression and anxiety.
So, how do we know when we are experiencing too much stress? More often than not, do you find yourself:
- Getting upset about trivial things?
- Unable to focus on the present moment?
- Overreacting to situations?
- Irritable?
- Struggling to fall or stay asleep at night?
- Unable to control the important things in your life?
- Feeling anxious or afraid?
- Unable to enjoy yourself?
While it is difficult to formally diagnose stress because it is subjective, if you answer yes to most of the questions above, you may need to take a proactive approach to manage your stress levels. Knowing how to deal with stress can improve your mental and physical well-being and minimize health-related issues.
Below are effective ways to minimize stress:
- Exercise: Working out regularly is one of the best ways to relax your body and mind. You should aim for 2 ½ hours of moderately intense exercise per week.
- Eat well: Eating a regular, well-balanced diet will help you feel better in general. Your meals should be full of vegetables, fruit, whole grains and lean protein for energy. Avoid skipping meals because doing so can decrease your mood and increase your stress.
- Slow down: Take a look at your life and find small ways to slow down. For example, set your watch a few minutes ahead so you avoid being late. Put electronic devices away and digitally disconnect for at least a half hour each day. Break big jobs into smaller ones. Take time out of each day to do something just for you, even if it is just for a few minutes.
- Practice deep breathing: Stopping and taking a few deep breaths can take the pressure off you right away. Sit in a comfortable position, close your eyes, imagine yourself in a relaxing place, and slowly take deep breaths in and out for 5 minutes or more. Take it a step further by trying our on-demand breathwork workshop or a guided meditation.
- Make time for hobbies: Try to do something that you enjoy or makes you feel good every day. Even just doing it for 15 to 20 minutes will relieve your stress.
- Talk about your problems: Just talking about your problems can help lower your stress levels. You can talk to family members, friends, your doctor or a therapist.
- Go easy on yourself: You can’t control everything in life. Stay positive and give yourself grace.
Learning how to manage your stress takes practice, but it’s crucial to living an all-around healthy lifestyle.
by Caitlin Kemmerer
Most Commented