It may seem like there’s nothing you can do about stress. The bills won’t stop coming, your work and family responsibilities will always be demanding. But you have a lot more control than you might think.
If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.
What is Stress?
Stress is a biochemical reaction to something that creates tension—whether that is emotional or physical. When we experience stress, our brain goes into “high alert” as it prepares our body to respond to whatever situation is at hand. In these moments, our body begins a complex process, part of which is to release hormones such as cortisol and adrenaline, essentially preparing the body to fight, flee, or freeze. While this process can be lifesaving in truly dangerous situations, experiencing this stress reaction on an ongoing basis can have detrimental health consequences.
If stress gets out of balance, it can cause physical, emotional, cognitive, and behavioral difficulties including nausea, racing thoughts, inconsistent sleep, anxiety, panic attacks, and difficulty concentrating.
And when stress goes unaddressed it can lead to serious health issues like obesity, substance use disorder, heart disease, high blood pressure, and diabetes. It is extremely important to monitor the responses you are having to stress and find ways to better manage them.
Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one size fits all. That’s why it’s important to experiment and find out what works best for you.
The following stress management tips can help you control your stress levels:
Identify and Acknowledge Stressors:
The first step in managing stress is to identify and acknowledge the sources of stress in your life. These stressors could be work-related, financial, relationship or health related.
Identifying Symptoms:
Stress can manifest both physical symptoms and mental health conditions. Stress can cause emotional instability, mood swings, sleeping and eating patterns, headaches, muscle tension, and disinterest in hobbies, just to name a few. If signs of stress continue to develop, it is necessary to follow up with a mental health provider or a health provider to rule out other causes.
Manage your time better:
Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep.
Maintain Balance with a Healthy Lifestyle
In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.
Eat a healthy diet. Well nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
Reduce Caffeine and Sugar.
The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid Alcohol, Cigarettes, and Drugs.
Self medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Get Enough Sleep.
Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
Social Support:
Connecting with others and sharing your thoughts and feelings can help you cope with stress and the symptoms associated with stress. Spending time with supportive friends and family, joining a support group, and seeking professional help from a therapist or a counselor can help you provide perspective and gain insights into your stressors.
Practice Self-Care:
It is crucial to understand that your mental health is just as important as your physical health. Making time for hobbies and activities you enjoy, breathing skills, regular exercise, etc. are ways to implement self-care into your daily routine. Time management skills can also be helpful in practicing self-care, prioritizing, and organizing your daily routine to make time and space for self-care and mindfulness.
If you deal with the impacts of chronic stress, implementing stress management strategies may improve your quality of life.
Don’t be afraid to reach out to a healthcare professional like your doctor, a therapist, or an online support service for tailored advice and treatment options.