Hey !

 

I want you to stop right here and take 3 deep breaths.

 

 

How different do you feel after taking a moment and focusing your attention on yourself and your breath?  Breathing, we all do it without thinking; however, when you pause and focus on your breath and control the inhale and the exhale you tap into the incredible power you have to manage stress, calm anxiety, and find focus. 

 

In all the hustle and bustle of our daily lives, it’s easy to become disconnected from yourself.  You get so involved in a project, running from appointment to appointment, or knocking out chores and errands that you miss out on all the cues your body is sending you.  How many times have you failed to notice the tension you’re holding in your shoulders, hunger pangs, or that you’re holding your breath?  Stress can have a  more significant effect on you emotionally, physically, and mentally than you may realize. 

 

How many of the following effects of stress resonate with you?

 

Emotional:

• Mood swings
• Feeling overwhelmed
• Racing thoughts
• Depression
• Low self-esteem
• Withdrawing from social interactions

 

Physical:

• Fatigue
• Decreased Immunity
• Insomnia
• Digestive distress
• Tension
• Body aches
• Reduced sex drive

Mental:

• Worry/anxiety
• Forgetfulness
• Poor judgment
• Lack of focus

If not properly managed, in time stress can have a major impact on your health resulting in more severe conditions that could include mental health disorders, cardiovascular disease, disordered eating, and chronic digestive problems.

 

Stress will always be a part of our lives.  Knowing how to use self-care to regulate stress can help improve our health and quality of life. 

 

Here are 10 coping methods you can utilize to start managing stress today!

1. Reduce or remove stimulants from your diet.  Caffeine, sugar, and nicotine may temporarily increase your energy levels, but the physical effects of these stimulants will increase stress not reduce it.

 

2. Get Moving!  When you're feeling tense go for a walk or get in a quick workout.  After as little as 15 minutes your body will release endorphins that can help boost your mood.  With regular exercise, your body becomes more efficient at handling stress.  It is important to note that exercise is also a form of stress.  If you are currently under higher levels of stress choose a form of exercise (i.e., walking or yoga) that will aid, not add to the problem.

 

 

3. Rest.  This can be particularly difficult if you have a long to-do list, or you are the type of person who feels lazy if they aren't constantly getting things done.  It's necessary to find and prioritize time for recovery.  Indulge in a hot bath, take a nap or sleep in, or spend an evening vegging out.  Don't skip out on your downtime!  Rest is especially important if you're rundown or sick.  Trying to power through when you're under the weather is only going to prolong or worsen your illness. 

 

4. Talk it out.  Call a friend, a loved one, or a therapist when you're feeling overwhelmed and your head is spinning.  Talking through your problems will often help you find clarity and reveal solutions you may not have been able to discover on your own.  Venting can be a healthy way to process emotions allowing you to let go and move forward.

 

 

5. Journal.  If you aren't able or aren't comfortable talking through your problems, journaling is another healthy, alternative solution.  Getting thoughts out of your head and on to paper helps to process your thoughts and relieve the weight of heavy thoughts and emotions. 

 

6. Sleep.  Sleep does not get the respect it deserves.  The phrase "I'll sleep when I'm dead" gets thrown around frequently.  Ironically lack of sleep can decrease your life expectancy.  Getting a proper amount of sleep helps to support your heart, strengthens your immune system, reduces inflammation, improves cognitive function, manage depression and more.  If you are only able to implement one of these stress reduction techniques, start with sleep.

 

 

7. Relaxation techniques.  Deep breathing, meditation, restorative yoga, and Tai-Chi are amazing modalities to help you regroup, refocus, and find stillness amidst the chaos.  Focusing on your breath and/or slow, deliberate movement helps to shut off the noise in your head and relieve tension in your body.

 

8. Healthy diet.  Indulging in comfort food can provide temporary relief; however over time, an unhealthy diet can increase your levels of stress.  For long term stress management, a diet high in vitamins and minerals will help maintain a healthy immune system, improve circulation, lower blood pressure, and improve brain function. 

 

 

9. Improve your time management.  When your schedule is all over the place, it can make you feel scattered, spread thin, and out of control.  Time blocking, prioritizing activities and obligations based on your values, and learning to say no to events or projects that you don't have the time or the energy for are a few ways that you can help better manage your time and give yourself the space to relax and recover. 

 

10. Take Action.  When problems surface or there are circumstances in your life that you wish were different; it's common to feel as though you have no control.  Playing the role of the victim or complaining about your issues is counter-intuitive and will only add to your stress.  Take control and confront your problem head-on.  It may be scary and uncomfortable, but finding a solution on your own or knowing that you gave your best effort is empowering.  When you eliminate the "what if" from your life, it brings a sense of peace and freedom.