5 Tips For Dealing With Stress
Remember that stress doesn't come from what’s going on in your life. It comes from your thoughts about what’s going on in your life.
-Andrew Bernstein
Stress is an inevitable part of life. It comes in different variations and everyone experiences it on varying levels.
Nowadays, there are so many more things to stress over. The current inflation crisis, food shortages, new illnesses, you name it. Those aren’t even including the everyday general stressors (work, school, responsibilities, etc.) or the individualized stressors (love life, social life, and self-care).
When stress becomes long-term and unmanaged, it becomes dangerous and creates problems.
When I’m stressed out, I lose focus and sleep. This dampers my performance and inevitably leads to a domino effect of more stress.
If you are experiencing hindering amounts of stress and searching for ways to deal, you are reading the right article! Thankfully, I have learned some beneficial tips that I hope will also benefit you.
1. Listen to your body
Your body talks to you.
-My Mother
Anytime your body feels something, it signals you the issue and you are supposed to listen and adjust. When you’re hungry, you eat. If you’re thirsty, you drink. If you need to use the bathroom, you go. Simple.
But why is it so hard to listen to our bodies when they tell us we’re overworked, or when we’re overwhelmingly tired?
Ignoring triggers and warning signs can lead to your body becoming ill or even shutting down (like a crash after a sugar rush but worse).
Being under constant stress can have serious physical and psychological effects such as headaches, high blood pressure, depression, anxiety, etc.
Listening to your body simply means that when your body is feeling something, anything, you should consider it a signal or sign of something and take action.
Some simple and easy actions to take:
Get more sleep
Take a walk
Take a day off (work, the gym, social media, etc.)
2. Write down what’s going on
Writing is medicine…
-Julia Cameron
When I’m stressed or overwhelmed, nothing in my mind makes sense. There are so many things to process which becomes overwhelming, leading to even more stress.
Journaling is a very effective tool but can seem hard if you’ve never done it or just starting. A good way to journal while stressed is to ask yourself these questions:
What is stressing me out right now?
Why do I feel stressed?
What do I need right now?
It’s important, while journaling, to get to the root of your issues and to deeply understand what is it that’s going on. Personally, journaling is extremely effective and therapeutic.
Writing down what’s wrong will allow you to slow down and process your emotions, and thoughts and ultimately lessen your stress.
3. Incorporate healthy habits
Healthy habits are learned in the same way as unhealthy ones- through practice.
-Wayne Dyer
Every time stress enters my life, the first thing I place on the back burner is self-care and healthy habits. Although those two things are essential to life and are probably the most important, they still get shoved and pushed to the side.
When stressed we tend to:
Want comfort food (junk food)
Stay in bed versus going on a walk or working out
Lack organization
Stress is a domino effect. One stressor leads to another that leads to another. Taking care of yourself and incorporating healthy habits into your everyday life can seriously reduce your stress levels.
Healthy habits to incorporate:
Exercise (even if it’s just taking a walk)
Eat something healthy (unhealthy foods can leave you feeling sluggish; you are what you eat)
Drink water (water is a good “washing away” source)
4. Breathe it out
Deep breathing is our nervous system’s love language.
Dr. Lauren Fogel Mersy
When you become stressed and anxious, breathing can become shallow and heart rates can speed up.
You’d be surprised at how effective of a tool breathing can be to ease and reduce stress. Simple breathing techniques have made the biggest difference in my life.
Incorporating deep breathing exercises in your routine, studies show, can help activate self-soothing and overall reduce your stress.
Here’s what you need to get started:
A comfortable place (bed, outside, chair, etc.)
Most breathing techniques take no more than a few minutes to complete. One that has benefited me the most is known as the 4–7–8 breathing.
This technique was able to help with my stress, anxiety, and sleeping issues.
Here’s how you do it:
Breathe in through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale through your mouth for 8 seconds
Repeat as needed
When experiencing any level of stress, your “fight or flight” (sympathetic nervous system) response kicks in. Deep breathing summons your “rest and digest” (parasympathetic nervous system) response which allows your body to return to a calmer state.
5. Seek Professional Help
Therapy is therapeutic.
-Me
Stress can become extremely detrimental if not treated correctly and effectively. It’s so easy to become overwhelmed but so difficult to talk with family or friends about what’s overwhelming us.
We may feel some people may not understand our situations, while also not wanting to burden anyone with our problems.
Seeking help from a professional has saved so many lives. Mine included!
Talking with a trained professional can help you find healthy, and beneficial coping strategies for stress. It also allows you to be better aware of your thoughts and emotions.
If you are unaware of the professional help in your area please check out psychologytoday.com to find a professional near you.
If you find yourself in distress and need of a listening ear, contact the 24/7 National Mental Health Hotline for assistance in your situation.
Thanks for reading!!! If you’re able, I’d appreciate it if you brought me a coffee.
Disclaimer: I am not a therapist or medical professional. As a Mental Health & Wellness Coach, I am not providing medical, or therapy services or attempting to diagnose, treat, prevent, or cure any physical, mental, or emotional issue.
