Stress weaves through our lives.
Planning a party or vacation can cause stress. So can a troubling diagnosis or break-up. Many of the highs and lows – and in-betweens - of living can be stressful, which is why health professionals support Stress Awareness Month every April.“Stress is a natural human reaction that happens to everyone. In fact, your body is designed to experience stress and react to it. When you experience changes or challenges (stressors), your body produces physical and mental responses,” according to the Cleveland Clinic.
Symptoms of stress run the gamut, from difficulty sleeping and eating to weakened immune system and achy muscles.
While stress is ubiquitous and unavoidable, there are many ways to manage its symptoms.
Here are 8 strategies to reduce stress.
“Almost any form of exercise, from aerobics to yoga, can act as a stress reliever. Physical activity may help pump up the production of endorphins, the brain's feel-good neurotransmitters. After a game of racquetball, or a long walk, run or swim, you may find that you've forgotten the day's irritations. Exercising a few times a week can increase your self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise also can improve your sleep, which is often disturbed by stress, depression and anxiety,” explains Mayo Clinic.
Whether sitting quietly, listening to guided imagery or walking slowly, when you focus your attention on a candle or other object, a mantra or your breathing you can create calmness and inner peace.
“Deep breathing activates your body’s relaxation response. Try the 4-7-8 technique: Inhale for 4 seconds, hold for 7, and exhale for 8. This simple practice lowers heart rate and cortisol levels quickly. Do it for 5 minutes daily or during stressful moments,” according to American Behavioral Clinics.
Insomnia, sleep apnea and other sleep disorders can amplify stress as well as cause problems with memory and thinking.
“Living gratefully helps you navigate the joys and difficulties that accompany life. This is not an exercise in avoiding the hard stuff you experience by pretending things are okay when they’re not. Instead, living gratefully is being fully present to your life so that your perspective can be expanded, your compassion enhanced, and your purpose discovered in this moment,” according to Grateful Living.
Be intentional about cultivating calming environments, whether that’s a walk in nature, calling a caring friend, listening to relaxing music or time in a sauna or hot tub.
When we feel overwhelmed we often don’t take the time to cook a healthy meal, but nutrition is more important than ever when we’re under stress. If preparing meals is a problem, consider signing up temporarily for a food kit service or talk to a nutritionist about easy ways to maintain a healthy diet.
Sometimes our stress is too much to handle alone. That’s when it’s a good idea to talk to a therapist, psychiatrist or spiritual director or join a support group. And today, many services are available online.
“Some recent research shows sticking to a regular sleep schedule, limiting caffeine and alcohol right before you go to bed, and getting adequate sleep in regular patterns is important,” says Jennifer Brush, director of Healthcare Research and Education at the Brush Development Company.
The National Sleep Foundation recommends people 65 years of age and older get seven to eight hours of sleep.
Ways to become grateful include keeping a gratitude journal, sharing with a gratitude buddy and practicing “Stop, Look, Go,” which Brother David Steindl-Rast describes as “Wake Up, Be Aware of Opportunities, Respond Alertly.”