Tips to Effectively Manage Stress

Last week, I wrote about April being Move More Month. This week, I want to focus on another topic that April is recognized for—Stress Awareness. Today is tax day in the U.S., which could be one of many factors contributing to your stress. 

Before I jump into tips for managing stress, let's define stress and its nuances. Put simply, stress is a reaction to change or challenge.

In more detail, stress occurs when you experience a stimulus that triggers your brain, prompting it to send specific signals and chemicals throughout your nervous system. When this happens, your kidneys release stress hormones like adrenaline and cortisol, setting off a series of events that alert your entire body to the presence of danger. The stress response causes our hearts to beat faster, directs blood into our muscles, and helps us breathe more quickly. The body reacts in the same way, whether the stressor is real or imagined.

Sweaty palms, an uneasy stomach, and general nervousness are all symptoms that we recognize. They might arise on a first date, before a presentation, or just as you’re about to get on a rollercoaster. These are all forms of acute stress or short-term stress. Our body is equipped to handle acute stress because it’s temporary. Some level of stress is beneficial. For example, when we stress our muscles with strength exercises, they become stronger. The pressure of a looming deadline may motivate you to complete a project. 

Chronic stress can lead to various issues. Even if you experience acute stress regularly, it can develop into chronic stress.

Why is chronic stress so detrimental to the body? In essence, the longer and more frequently you experience stress, the more your body must adapt to maintain normal functioning. Over time, your resting heart rate will rise, along with your blood pressure, breathing rate, and muscle tension levels. In other words, chronic stress establishes a new normal within your body, which can lead to serious health consequences.

Some stressors are external, such as money, work, family, and relationships. Other stressors are internal, like body image, self-identity, memories, and thoughts about the future. In various ways and degrees (depending on the person), the body can perceive these factors as potential threats or dangers.

The most efficient way to complete the stress response cycle is to engage in physical activity to the point of breathing heavily. Physical activity signals to your brain that you’ve survived the threat and that your body is safe.

Ensure you're getting enough sleep. Following a regular sleep routine calms and restores the body, improving concentration, regulating mood, and enhancing decision-making skills. In other words, you become a better problem solver, making you better equipped to cope with stress when you’re well-rested.

Well-nourished bodies are better prepared to handle stress. A good rule of thumb is to eat plenty of a wide variety of vegetables, drink ample water, and limit or avoid caffeine, sugar, and alcohol.

One of the worst things you can do to cope with your stress is ignore it. If you consistently experience high levels of stress, your body, mind, and overall well-being are likely to suffer.

Use this stress management worksheet to identify your stressors, list your current coping strategies, and develop an action plan to manage the stressors within your control effectively. If you discover that your current coping mechanisms are not working well, try these five tips to relieve stress.

When you find yourself in a stressful situation over which you have little or no control, try this guided meditation to help settle your body and mind.  I hope these tools and resources are helpful. 

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