Feeling stressed out? You’re not alone. Tag along as we discover simple strategies for stress management.
“I’m so stressed, I feel it in my bones.”
Lately, this is the anthem of our fast-paced world. The word “stress” has become so ubiquitous that many of us, from children facing school struggles to adults grappling with work-life balance, barely recognize its true definition. We tend to think of it as simply an annoying feeling, but stress has a far more profound impact on our well-being.
This Global Wellness Day, we will be taking a step back to re-discover the negative impact of stress on our mental and physical states. Don’t worry, though! I won’t leave you without a few simple steps on how to manage this unyielding pressure.
Can You Feel It Too?
Everyone feels stress differently. Some feel it as a heaviness in their hearts, while others experience it as a tightness in their throats or tension in their jaws and pain in their backs.
In reality, stress affects many systems of the body, on both mental and physical levels. While stress is tolerable on a temporary basis, chronic elevated levels can be detrimental for one’s health.
Physical Impact:
- Musculoskeletal System: Stress induces muscle tension leading to headaches and soreness in different body areas such as the neck, shoulders and back.
- Nervous System: Chronic stress, like a car stuck on overdrive, depletes the body’s resources as the nervous system constantly fires, impacting other systems and leading to health problems.
- Cardiovascular System: Ever feel like all this stress is causing you chest pain? Stress hormones often lead to an inflamed circulatory system and increase in heart contractions. If this state remains chronic, it might increase the risk of heart diseases such as hypertension.
- Gastrointestinal System: Heart reflux, bloating, stomach ache and more, are all gastrointestinal problems associated with prolonged elevated levels of stress.
Mental Impact:
- Increased Anxiety: With racing thoughts and increased heartbeat, stress increases worry about one’s plans and the future.
- Decreased Motivation and Focus: Once things become overwhelming, one may reach a mental block that’s difficult to navigate. This creates a path towards decreased attention and memory, as well as motivation.
- Emotional Dysregulation: As we try to hold onto everyday stress, we accidentally let our emotions slip beyond our control, leading to irritability, frustration and emotional outbursts.
- Low Self-Esteem: Chronic stress fuels your inner critic. Constant pressure can chip away at your confidence, making you question your abilities and leaving you feeling discouraged or hopeless.
Let’s Play A Game!
While I did spend an awful lot talking about how scary stress is, here’s the good news: Simple tricks can be implemented in your daily routine to counter these negative effects. And here’s the better news: These tricks are flexible! Which will you choose? This or That?
- This or That: A Nice Jog or Heavy Weights?
Now, some of you may wonder, “How will taking a stroll fix my problems?” Well, it probably won’t. However, exercising the body has been shown to be a significant factor in reducing psychological distress. Not only does exercising increase our “Happy Hormones” responsible for feelings of pleasure and reward, but it also reduces tension through decreasing brain inflammation and stress hormones. So, what will it be? As long as you get that body moving, any exercise will do!
- This or That: Morning Yoga or Hitting Snooze?
Racing thoughts and tense muscles express a testimonial of our nervous system being fired by the never-ending stress of our day-to-day. Sounds scary, doesn’t it? Well, I present to you the ever so common advice: Relax. Clearly, relaxing is not as easy of a skill as it’s supposed to be. However, certain activities might help you reach the rest that you need, whether it’s through muscle relaxation, morning yoga or a quick nap. Just remember: Resting does not necessarily target the body. It can target the mind, spirit and emotions, too.
- This or That: Call a Friend or Spend Some Sweet Time Alone?
While you sit there frustratingly ranting about your day, your allied bestie is nodding their head, offering you the safe space you didn’t know you needed. Growing research has been showing the powerful impact of supporting systems in reducing symptoms of stress and depression. However, carving out time for yourself is also important if you have a socially draining lifestyle!
- This or That: Lock in on Your Work or Take a Breather?
Feeling haunted by your overwhelming To-Do list? One thing’s for sure: Procrastination is the first step towards a cycle of panic and anxiety. Here’s how you slay your responsibility ghost: Cut that big monster into smaller challenges and take things one step at a time. Be careful, though! Every hero needs a couple of minutes to recharge their health and energy. Taking a breather will only help you be more productive.
- This or that: Love Yourself or Love Yourself?
Didn’t give you much of a choice, did I? Loving yourself is a prerequisite for a life of mindful acceptance and self-kindness. Sometimes, we might feel stuck in a loop of self-blame and disappointment, creating additional tension to our already stressful situations. Applying self-forgiveness and approaching our problems with confidence creates a stable foundation for us to protect our mental health from emotional stressors. So, what better way to love yourself other than with self-care? Even if it’s only five minutes, choose an activity that recharges your energy and brings you joy– could be a nice bubble bath, painting a canvas or shaking your hips to the newest music hit!
Bonus Tip!
Mindfulness, mindfulness, mindfulness! Mindfulness is the ability to be present in the moment as a judgment-free and calm observer, focusing on your feelings and body without the worry of the future. Phew! I feel more at peace just by reading its definition. Whether it’s by simply taking deep breaths or by having a full-blown mindful meditation session, slow down the pace of your day with simple strategies to reduce your stress.
Who Won?
As scary as the Stress Monster is, our resiliency and strength make us a much capable opponent. By incorporating even a few simple strategies from this post, you can equip yourself to manage stress effectively. Remember, you’re not alone in this journey towards a calmer and healthier you. As Hans Selye wisely said:
“Stress is not what happens to us, but our response to what happens.”