Managing Stress

Everyone deals with stress from time to time in their lives. There are two main types of stress: acute stress and chronic stress. Acute stress is defined as short-term stress such as being late for a meeting or missing a deadline. Once the stressor is over and has been resolved, we tend to go back to our normal level of functioning. Whereas chronic stress is defined as long-term stress, such as on-going financial problems or being in a long-term toxic relationship. Although your body is designed to handle acute stress, chronic stress has been shown to have negative side effects on the body. Research has shown individuals dealing with chronic stress are at increased risk of having high blood pressure, heart disease, a weakened immunity system, digestive issues, mental health issues, as well as a host of other illnesses and diseases.

So how can you tell if you are stressed out? Common signs of stress can include frequent headaches or migraines, problems sleeping, poor concentration, changes in appetite, muscle tension, stomach aches, digestive issues (constipation or diarrhea), as well as anxiety, irritability, or depression.

Certain stress management techniques have been shown to reduce the overall impact stress has on our mind and our body. Below are some tips to help you manage stress.

1. Exercise regularly. Even a 20-minute walk can have profound positive effects on our mental health and physical wellbeing. Exercise helps reduce cortisol levels (the stress hormone) and releases endorphins which helps improve our mood.
2. Sleep.  Aim for 7-9 hours per night of sleep. Sometimes when we are stressed, it is hard to fall and stay asleep. To improve the odds of getting a restful sleep, avoid caffeine, sugar, and alcohol (especially 6 hours before bedtime). Also limit screen time two hours before bed. That means no tv watching, no playing with your phone or tablet as these bright lights from devices can disrupt your circadian rhythm (your internal clock) tricking your brain into thinking it is daytime. Consider taking a warm bath prior to bedtime as this can relax your body and your mind making you more apt to fall and stay asleep.
3. Eat healthy. When we eat a bunch of junk food, we often feel crappy afterward. Your body needs nutrients and getting essential vitamins and minerals has been shown to help improve mood. Foods rich in Omega-3 (like Salmon, Sardines and nuts) as well as dark chocolate, bananas, and berries, support brain health and produce certain neurotransmitters that reduce depression.
4. Mindfulness and meditation. Both these techniques have been shown to reduce rumination on our worries and helps us to stay present. If you are not a fan of meditation, other activities can often take our mind away from our worries and put our focus on the task at hand. For example, some people love to draw or paint or put a puzzle together or do a crossword, or woodworking or knitting, as they find that when doing these sorts of tasks they are often focused on the task at hand and not thinking about other things that cause them anxiety. Find an activity you like doing that is challenging enough to hold your attention to it.
5. Deep breathing: Try box breathing (4 seconds in, 4 hold, 4 out, and 4 hold). This type of breathing activates your parasympathetic nervous system, which counteracts the effects of the stress response resulting in calming your nervous system.
6. Prioritize tasks. Sometimes when we think of everything we have to get done, we get overwhelmed. Prioritize what is most important by using a to-do list. Break the list into smaller steps to avoid feeling overwhelmed and set boundaries with others and learn to say “no” to others if you already have too much on your place.
7. Talk to someone. Whether it is a friend, family, or counselor. Talk to someone about your stress. Getting things off your chest and talking about it can help you not only feel better, but you may get some valuable feedback or even a different way of viewing the situation. Even if no one is available ask yourself “what would I tell a friend who was having the same worry/issue?” If it’s good enough advice for you to give to a loved one, it is probably good enough advice to tell yourself.