The last couple of years have brought all kinds of unique challenges into our lives. And while our responsibilities weren’t necessarily new (work, school, home, family) they did have the added dimension, for most of us, of happening all in the same place at the same time for the very first time. Some people might call that an adventure. For many of us, though, it’s been a caravan of stresses.
Managing stress is one of the healthiest things we can all do to improve our everyday lives and our long-term health. And since April is Stress Awareness Month, we thought it was an ideal time to talk about coping with stress in a healthy way.
What is stress?
First, though, let’s talk about what stress is and what it does.
Stress is the body’s natural response to the demands and challenges we face every day. It can be triggered by almost anything, from small daily hassles (traffic) and situational pressure (a big test) to major life changes (moving). Our bodies respond to stress in different ways. Some responses are physical, like headaches, sweaty palms or an elevated heart rate. Others are mental or emotional, like sadness, fear or anger. Not all stress is negative, of course. It can also come from positive life changes like getting married, buying a house or having a baby.
It’s important to remember that stress also serves an important purpose in our lives since it enables us to respond quickly to threats and avoid danger. But considerable stress over a long period of time can lead to both physical and mental health problems.
Handling stress in a healthy way
We can’t completely avoid stress, obviously, but we can work to manage it in healthy ways and increase our stress resilience in the process. Here are some practical ways to do that:
- Breathe – Start by just taking deep breaths when you’re feeling stressed. It slows you down and can help reduce the level of stress hormones in your body. Focus on your breathing for 60 seconds to restore a sense of calm and reconnect with your body.
- Look for the positive – Expressing appreciation, giving compliments and highlighting successes, however small they might be, can put you in a more positive frame of mind, which reduces stress.
- Find ways to relax – Do something you enjoy every day, like reading, watching a favorite TV show, working in the garden, painting or engaging in a hobby. Try meditation, yoga, journaling, taking a bath, listening to music or taking a walk. Anything that helps you relax reduces stress.
- Eat and drink healthfully – Eating or drinking too much may make you feel better in the moment, but they may actually add to your stress in the long run. Caffeine also can compound the effects of stress. Eating a healthy, balanced diet can actually help you combat the effects of stress.
- Exercise regularly – In addition to having physical health benefits, exercise is known to be a powerful stress reliever. Aerobic exercise, strength training and anything else that gets you moving is a good thing. Aerobic exercise also has been shown to release endorphins, which are naturally occurring chemicals in your body that relieve stress and make you feel better.
- Stop using tobacco and nicotine products – Though it’s been sold that way, using nicotine is not a stress reliever. It can actually place more stress on your body. So if you smoke, find a program or process that can help you stop.
- Reduce triggers of stress – Life is demanding, but too many demands are not healthy. Focus on the people, organizations and activities you value and not the ones you don’t. By saying “no” to extra demands and practicing time-management skills (setting priorities, setting aside time, pacing yourself and asking for help) you can buy yourself time and reduce your stress in the process.
- Set realistic goals and expectations – It's possible to do almost everything. It’s just not possible to do it everything at once. So be mindful of your limitations and the things you can control and work on accepting the things you can’t.
- Sell yourself to yourself – It’s important to have a healthy sense of self-esteem. So when you’re feeling overwhelmed, try reminding yourself about the things you like about yourself and the things you enjoy and do well.
- Stay connected – Socializing and staying connected with family, friends and colleagues reduces stress by helping foster a sense of belonging. So get together either in person or virtually and enjoy that camaraderie.
- Get help when you need it – Sometimes no matter how hard we try, we need a little help to improve the way we feel. That’s where counseling and support groups come in. There are lots of great therapeutic resources in every community. Don’t hesitate to get the assistance and support you need.
Getting through challenging times isn’t easy, but it’s not impossible. You just need some healthy ways to relieve stress and build resiliency. So try these tips and anything else that helps. And if you need more advice or assistance, talk to your healthcare provider. We’ve got lots of programs and resources to help you stress less.