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Stress Management: A Blueprint for Better Health and Well-being

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Stress, Burnout and Tired Black Man with HeadacheRelentless work pressure, an unexpected bill we hadn’t budgeted for, sick kids, and a messy house, and we feel like all we’re doing is just keeping our heads above water. Stress is a normal part of life, and sometimes, it even serves a purpose. Stress can motivate us to finish that project before the deadline or finish the last few minutes of a challenging workout. But if we don’t get a handle on stress management and it becomes long-term, it can seriously interfere with, well, everything.

Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. However, how we respond to stress makes a big difference to our overall well-being.

Understanding Stress

Stress and health are closely intertwined. Stress affects both our body and mind. There are two types of stress: physical and emotional. Physical stress is how the body reacts to things like injuries, illnesses, and tough workouts. Emotional stress comes from strong feelings like anxiety, sadness, fear, and anger. When we feel stressed, our body goes into “fight or flight” mode, releasing hormones like cortisol and adrenaline.

Common Stress Triggers

While people have different things that stress them out, studies show that work-related stress is a major one for American adults and has been getting worse over the past few decades. In cities like New York and Los Angeles, the link between job stress and heart attacks is so recognized that if a police officer has a heart attack, whether at work or not, it’s often treated as a work-related injury, and they receive compensation.

Life stresses can also have a significant impact, such as the loss of a loved one, a new baby, separations, job changes, financial pressures, marriage, relocation, health challenges, emotional struggles, and traumatic events.

Sometimes, stress even comes from our thoughts, such as feeling scared or uncertain due to news about pandemics or climate change and feeling like we have no control. Coupled with worries about personal matters like work projects and financial constraints, these can contribute to a great need for good stress management techniques.

The Effects of Stress and Health

When stressed, our bodies react physically. Our nervous systems jump into action, releasing hormones that prep us to fight or run. This is called the “fight or flight” response. When we’re under this level of stress, we may feel our heart race, our breathing get faster, our muscles tighten, and we sweat when stressed. 

Short-term stress is normal, and our bodies usually bounce back quickly. But, long-lasting stress (chronic stress) can lead to serious health issues. Continual stress hormones like cortisol and adrenaline can wear our bodies out, making us more likely to get sick.

If you’ve been feeling stressed recently, you might notice:

  • Headaches
  • Feeling tired
  • Trouble sleeping
  • Finding it hard to focus
  • Stomach issues
  • Irritation

When stress lasts a long time and is not dealt with, it can cause serious health issues like:

  • Depression and anxiety
  • High blood pressure
  • Heart problems
  • Stomach issues
  • Gaining or losing weight
  • Fertility issues
  • Breathing issues
  • Skin troubles

Managing stress can really help your health. One study even found that women with heart issues lived longer when they followed a stress management plan.

Top Stress Management Tips for Everyday Life

woman managing stress

Stress is common, but learning stress management techniques can help us respond to it. Stress management uses different methods to handle stress and build resilience to it. Trying different methods to find what works for you is critical, as there is no one-size-fits-all approach. Here are some techniques that can help reduce stress, avoid unnecessary stress, or deal with it when it happens.

Identify the Causes of Stress in Your Life

Stress management begins by finding what makes us stressed. It’s not always easy. While big stressors like changing jobs are clear, figuring out long-term stressors can be tricky. Sometimes, our thoughts and actions are causing stress, not just the situation. It’s important to take a look at our habits, attitudes, and excuses to uncover what’s really stressing us out:

Keep a Stress Journal

A stress diary can help us spot the things that stress us out and how we handle them. Whenever you feel stressed, jot it down in your diary or use a stress tracker on your phone. By writing each day, we begin to notice patterns and common themes. Write down:

  1. What made you stressed?
  2. How did you feel, both physically and emotionally?
  3. What did you do to feel better?

Then, look into swapping any detrimental methods for dealing with stress, like drinking alcohol, with good ones, like deep breathing. If how you deal with stress isn’t helping your overall health, try new ways. 

Practice the 4 As of Stress Management

Avoid unnecessary stress: Not all stress can be avoided, but you can eliminate some things that stress you out. Learn to say “no.” Know your limits and stick to them. Taking on too much can lead to stress in your personal or work life. Avoid people who cause you stress. If someone always makes you stressed, spend less time with them or end the relationship if you feel it is needed. Turn off the news if it makes you anxious. Take a less busy route if traffic stresses you out. Try online grocery shopping if going to the store is unpleasant. Stay away from touchy subjects. If religion or politics make you upset, avoid talking about them. If you keep arguing about the same thing, change the topic or walk away.

Simplify your to-do list. Look at your tasks and schedule. If you’re overwhelmed, focus on what you must do and let go of what’s not important.

Alter the situation: If you can’t avoid stress, try changing how you deal with it. Talk about your feelings instead of keeping them inside. If something’s bothering you, speak up respectfully. If you don’t, you’ll feel worse over time. Be ready to compromise. If you want someone to change, be ready to change too. If both are willing to give a little, you can find a middle ground that works for both. Stand up for yourself. Face problems directly and try to stop them before they start. For example, if you need to study but your roommate talks a lot, tell them you only have five minutes to chat. Find a balance. Working too hard without breaks can lead to exhaustion. Try to balance work with family time, social activities with alone time, and responsibilities with relaxation.

Adapt to the stressor: If you can’t change what’s stressing you out, change how you think. Handle stress better by adjusting your thoughts and approach. Look at problems differently. Instead of getting mad at a traffic jam, see it as an opportunity to relax, listen to music, or have some quiet time. Think about the big picture. Consider how important the stressful situation really is. Will it matter later on? Is it worth getting upset about? If not, focus on other things. Don’t aim for perfection. Set reasonable goals for yourself and others, and be okay with doing things well enough. Practice being thankful. When stress is bringing you down, pause and think about all the things you’re thankful for, like your good traits and talents. This easy trick can help you see things in a more favorable light.

Accept the things you can’t change: You can’t control everything in life, especially how other people act. Instead of getting upset about things you can’t change, focus on what you can control, like how you react to problems. Try to see tough situations as chances to grow. If you mess up, think about what you did and learn from it. Forgive others and yourself. Remember that everyone makes mistakes. Let go of your anger and move on from negative feelings by forgiving. Talking about your feelings can help you feel better, even if you can’t fix the stressful situation. Share what you’re going through with a friend or therapist.

Physical Activity for Stress Management 

Increased physical activity leads to lower stressWhen you’re active, your brain releases feel-good chemicals called endorphins. This can make you feel happier and less stressed. Exercise also helps your body deal with stress effects, like the fight or flight response. It’s like a workout for your body systems to handle stress better. Plus, being active helps your heart, digestion, and immune system work better. Physical activity can be like meditation in motion. After playing a sport or taking a walk, you might feel more focused and forget about stress. Regular exercise can help you feel more relaxed and positive, making it easier to stay calm and focused in everything you do.

If you are new to exercise, talk to your doctor first. If you haven’t been active or have health worries, check with your doctor before starting a new workout plan. Start slow and steady. Don’t rush into a new routine, as this can lead to doing too much too soon, which may cause injuries.

Find something you like to do. Any exercise or movement can make you fitter and less stressed. Choose an activity you enjoy, like walking, climbing stairs, jogging, dancing, biking, doing yoga, tai chi, gardening, lifting weights, or swimming.

Mindfulness Practices for Stress Management

Mindfulness means focusing on the present without judgment. It’s used in things like yoga and meditation. It has four parts:

  1. Awareness: Pay attention to what’s happening now, like what you see, hear, and feel.
  2. Focus: Stay in the present, not thinking about the past or future.
  3. Acceptance: Let yourself feel and think without judging or changing it.
  4. Observation: Notice bad feelings without reacting.

There are simple exercises to try anywhere, like mindful breathing. Focus on your breath without changing it. Another is a body scan, focusing on different body parts and how they feel without reacting. Mindful eating is gaining popularity, too! To eat mindfully, try eating slowly and paying attention to how the food feels, smells, tastes, and sounds as you chew and swallow.

FAQ: Where can I find good mindfulness meditations online?

You can find guided meditations from the MBSR program by Jon Kabat-Zinn at www.mindfulnesscds.com. Phone apps like Headspace, Simply Being, or The Mindfulness App can also help with mindfulness.

Diet for Stress Management

Chronic stress can mess with how your body uses food, causing your body to need more energy and use up nutrients faster. If you don’t eat well, you might not get enough of what your body needs. Stress can also lead to bad eating habits that cause more health issues later on. It makes your body want comfort food like snacks and sweets, even if they’re not that good for you. 

There are plenty of things you can eat to help reduce stress levels. For example, consuming foods rich in omega-3 fats and vegetables may alleviate stress levels. During stressful times, mindful eating and savoring each bite can enhance the dining experience, enabling you to distinguish between eating out of hunger or emotional distress. Additionally, incorporating magnesium and vitamin B supplements can be beneficial in managing stress.

Sleep for Stress Management

Sleep is essential for stress management It may be a no-brainer, but its importance cannot be stressed enough. Sleep helps you feel less stressed. Having a regular sleep schedule calms your body, boosts focus, stabilizes mood, and helps you make better decisions. With enough rest, you can solve problems more easily and handle stress better. Not sleeping enough makes you tired and clouds your thinking. Studies show that lack of sleep makes you react more emotionally, act impulsively, and get upset quickly. These sleep-related thinking problems can lead to stress in various parts of your life, like causing issues in relationships or at work. 

Good sleep habits help you sleep well every night. By managing your sleep routine, bedtime habits, and daily activities, you can improve your sleep quality naturally. Also, creating a cozy bedroom can help you relax and fall asleep faster. Here are some tips for improving sleep. They’re not strict rules. Adjust them to suit you and make your own sleep checklist for better rest:

Make Sleep a Priority

Getting enough rest is super important. Figure out when you need to hit the hay based on when you need to get up and try to stick to that bedtime each night.

Change Your Sleep Slowly

If you want to adjust your bedtime, don’t do it all at once. Make small changes, like 1-2 hours at a time, to get used to a new routine.

Limit Naps

Naps can give you a quick boost, but keep them short and early to avoid messing up your nighttime sleep.

Create a Nighttime Routine

Getting ready for bed the same way each night can help you fall asleep easier.

Relax Before Bed

Spend 30 minutes winding down with calming activities like reading or gentle stretching.

Dim the Lights

Avoid bright lights before bed to help your body produce the sleep hormone melatonin.

Unplug Before Bed

Give yourself 30-60 minutes without screens before hitting the hay to help your brain relax.

Try Relaxation Techniques

Focus on relaxing instead of falling asleep right away. Try things like meditation or deep breathing.

Move Around if You Can’t Sleep

If you’re still awake after 20 minutes, get up, do something calming, and then try to sleep again.

Healthy Habits All Day

What you do during the day affects your sleep. Get outside, stay active, and avoid smoking for better sleep.

Make your Bedroom A Cozy Place

  • Get a comfy mattress and pillow. Your bed is super important for good sleep, so pick one that suits you.
  • Use good bedding: Sheets and blankets matter, so choose ones you like.
  • Keep your room cool: Aim for around 65°F for better sleep.
  • Block out light: Use heavy curtains or a mask to sleep better.
  • Quiet down noise: Earplugs, white noise, or a fan can help.
  • Try calming scents. Lavender can be relaxing, may induce a calmer state of mind, and help cultivate a positive space for sleep.

And Finally….Go Easy on Yourself!

Self-compassion involves being kind and supportive to ourselves and actively comforting ourselves when faced with mistakes or tough times. It reduces anxiety and depression, promotes inner peace, and, importantly, boosts motivation for necessary improvements. If looking at all these things to do to reduce stress is just stressing you out more, just pick one thing to try and build from there when you are ready. Remember, there are no timelines, and you are worthy of feeling balanced in all aspects of your life. Don’t be too hard on yourself if you don’t have it all together all the time! None of us do. 

FAQs

How to relieve stress quickly?

To relax and de-stress, try deep breathing, soothing music, a brisk walk, sunlight exposure, hand massages, counting backward, stretching for muscle relief, and using a golf ball to massage your feet.

How to check cortisol levels?

A cortisol saliva test is typically conducted at home using a kit to gather a saliva sample. Your healthcare provider will instruct you on the appropriate time to collect your sample, often in the evening before bedtime, when cortisol levels are typically lower.

How do I reduce cortisol?

To reduce cortisol levels, maintain a balanced diet rich in fruits, vegetables, and whole grains while limiting caffeine. Prioritize quality sleep and practice relaxation techniques like deep breathing and meditation. Supplements such as omega-3 fatty acids and vitamin D should be considered to support stress management and lower cortisol levels.

Picture of Sarah Ryan

Sarah Ryan

Sarah is a nutritionist focused on integrative health. She embraces an approach to nutrition that combines conventional therapies with proven, safe complementary treatments.
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