Between family, work, health, and financial concerns life can be stressful. Depending on your personality, your genetic, coping styles and support systems, some people may feel more stressed than others.
Nobody can avoid all stress, but handling it in healthy ways may mitigate the damage stress can do.
Your washer breaks down or you have a deadline to meet, what is your response? Low-grade, long-term stress can take a serious toll on your body and mind. Understand what is happening and learn some healthy coping skills to ease the negative impact of everyday stressors.
Effects of Stress
Sudden or ongoing stress floods your bloodstream with adrenaline and cortisol. These hormones raise blood pressure, increase heart rate, and spike your blood sugar. Chronic stressors such as relationships or work may keep your body in a heightened state of stress which will hurt your health.
Multiple studies link chronic stress to higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death. Learn to recognize the warning signals and talk to your healthcare team about ways to manage stress if you are experiencing any of these symptoms:
• Prolonged periods of poor sleep
• Regular, severe headaches
• Inability to concentrate
• Unexplained weight loss or gain
• Excessive alcohol or drug use
• Feels of isolation, withdrawal, or worthlessness
• Constant worrying or obsessive thinking
• Loss of interest in activities
• Constant anger and irritability
Mental health disorders such as depression and anxiety are not the same as stress. Mental health disorders require treatment from medical professions. The tips below may relieve many types of stress, they may not help people with mental health disorders.
Physical Activity
Exercising regularly has many physical health benefits, it is also a powerful stress reliever. Exercising releases endorphins, a natural substance that helps you feel better and maintain a positive attitude.
As we have said many times before, if you are just starting to move, start slowly. Easier activities such as walking or swimming ware good activities to start with. Choose one you enjoy; it may help you stick with it long term.
Healthy Diet
We have told you in the past that a heart diet was an important part of a heart healthy lifestyle. Studies have suggested that diets high in processed foods and added sugar may make you more likely to experience higher perceived stress levels. Overeating is common for those chronically stressed which may have negative impact on your overall health.
Reduce screen time
Smartphones, computers, and tablets are an unavoidable part of everyday life for many people. While these devices are often necessary, using them too often may increase stress levels. Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels in both adults and kids. Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels.
Self-Care
Make time to take care of yourself. Studies have shown that lower levels of stress are reported when people engage in self-care. Taking time for yourself is imperative to living a healthy lifestyle. This does not have to be complicated, simple tending to your well-being and happiness can increase quality of life and reduce the risks of stress and burnout. Some easy ideas include the examples below.
• Walking outside
• Taking a bath
• Candles
• Reading
• Journaling
• Exercising
• Stretching
• Getting a massage
• Enjoy a hobby
• Aromatherapy with calming scents
• Practicing Yoga and meditation
Practice deep breathing
Learning deep breathing techniques may help your parasympathetic nervous system which controls your relaxation response. Deep breathing exercises include diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration.
Focus on your breath, making it slower and deeper is the goal of deep breathing. When you breathe deeply through your nose, your belly rises, and lungs expand. Your heart rates slow and helps you feel at peace. This is a great way to reduce your body’s response to a perceived threat.
Breathe in for a count of 5 seconds, hold for 2 seconds and then release to a count of 5 seconds. Do this 5 times to help reduce overall stress and anxiety you may be experiencing.
Reduce Caffeine
Caffeine can be found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. Too much caffeine may also interfere with your sleep. This may increase stress and anxiety as well. It is recommended that you keep caffeine intakes under 400 mg per day (about 4-5 cups of coffee).
Caffeine affects people differently; some are more sensitive to it. If you notice you are jittery or anxious, try cutting and replacing with decaffeinated tea or water.
Tobacco and Nicotine Products
Many people claim that having a cigarette or other nicotine product that it relieves their stress. Nicotine actually places more stress on your body. It increases your heart rate and reduces blood flow and breathing.
Time with family and friends
Social support is important to help you to cope with stress and to your overall mental health. If you don’t have friends or family, you can depend on consider joining a social group. A club or sports team or volunteering for a cause that is important to you may provide the distraction and support you need.
Learn to say NO/Time management
Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care. It is okay and even health to realize you cannot to 100% successful at everything all at once. It is okay to say no to demands on your time and energy. Set realistic expectations for yourself not stressing about meeting the expectations of others.
Taking control over your personal life may help reduce stress. Be selective about what you take on and create boundaries with people who add to your stress. Boundaries can be as simple as asking someone not to stop by unannounced or limit contact with a friend that creates drama.
Your life may be filled with many demands and too little time. Free up time by practicing time-management skills like asking for help, setting priorities, pacing yours and putting aside time for yourself.
Human Touch
Do not underestimate the benefits of the human touch. A hug, cuddling or other physical contact may help relieve stress by releasing oxytocin and lower cortisol. This will help to lower blood pressure and heart rate.
Spend time with your pet
A pet is a great stress reducer, it helps to give you purpose, provides companionship and helps to keep you active. Cuddling or touching your pet provides the same benefits as human contact.
Studies have shown that pet owners tend to have a better quality of life. Their levels of loneliness and anxiety are reduced, they have better self-esteem and experience more positive moods.
Get plenty of Sleep
If you have trouble sleeping because of stress, try some of these tips:
• Keep a regular sleep schedule – Try to go to bed and get up at the same time every day.
• Make your surroundings comfortable – Arrange your bed and pillows so that you can maintain a comfortable position.
• Try to keep your bedroom quiet and dark. Close the door to keep out noises.
• Do not watch TV or work in your bedroom. Use your bedroom for sleeping only.
• Try to avoid napping too much during the day. Balance activity with periods of rest.
• Share your troubles with your spouse, partner, trusted friend, or healthcare team. If feeling stress or anxious talk to someone to help get it off your mind.
• Sit back and relax and enjoy your favorite music
• Try not to rely on medication to help you sleep. Sleeping pills can be harmful when taken with other medications. Use them only if recommended for a brief period by your healthcare provider if other non-medication methods don’t work.
• Try to reduce fluid intakes later in the evening and take diuretics, or “water pills,” earlier if possible. This may help you not having to get up in the middle of the night to use the bathroom.
• Do not stay in bed in you cannot sleep. Get up and do something relaxing instead of worrying about when you are going to fall asleep.
• Avoid caffeine close to bedtime
• Maintain a regular exercise routine, but don’t exercise within two to three hours before the time you go to bed.
The bottom line
As we said earlier, stress is an unavoidable part of life, but there are ways to minimize the effects. Being chronically stressed can take a toll on both your physical and mental health. Tips we have offered above are evidence-based strategies that my help you reduce stress and improve your overall psychological well-being.
Remember that although there are many ways to reduce stress on your own, it’s important to get help when you need it.
If you’re experiencing overwhelming stress or symptoms of anxiety and depression, consider making an appointment with a therapist or visiting a trusted healthcare professional to discuss ways to improve your mental health.
Talk to your health care provider
Talk with your doctor about stress factors and your life and ways to help reduce them. Don’t be embarrassed to let you doctor know everything, they can offer guidance to get you on track to a less stressful and more enjoyable daily life.
Dr. Bobish and her team care about your physical and mental health. If you are concerned and looking for help, call 989-448-7002 and schedule an appointment.