Learn how to manage stress with our definitive guide to relieving stress and finding relaxation in your life.
Stress is an important determinant of health. When unmanaged, it can promote several physical and mental changes in the body, some of which can be particularly harmful to your health. Especially, for those who are chronically stressed.
Although it may be impossible to avoid stress altogether, there are ways to reduce the negative effects of stress.
In this post, we will be going over exactly how to manage stress. Let's get started!
What is Stress?
Essentially, stress is the body’s natural reaction to anything perceived as a threat. These perceived threats can vary from isolated incidents to daily chronic issues.
As humans and the world have evolved, these threats have also shifted dramatically. For example, thousands of years ago, the majority of stress came from running and fighting off predators.
However, in today's modern world, the majority of our daily stress is centered in a much more emotional place.
So, even though our stress response still plays an essential role in our navigation of the world, our new "threats" call for new stress management strategies.
Before we discuss how to manage stress, let's first look at the benefits of keeping stress under control.
Benefits of Stress Management
If you have been brushing off your stress, think again. There are real benefits to managing stress on an everyday basis.
Here are a few examples of the benefits of stress management:
- An improved outlook and perspective on life
- More energy to enjoy life to the fullest
- Greater relief from body aches and pains
- Stronger and more fulfilling relationships
- Greater resistance to disease
- Weight regulation
- High-quality sleep
- And more!
To experience these benefits yourself, it is imperative to understand how stress works. Specifically, what causes stress.
Main Causes of Stress
What causes stress? Well, stress stems from several sources, including:
- Family
- Finances
- Time management
- Relationships
- Work
- Job loss
- Health problems
- Environmental and household chemicals
- Sleep
Stress is also much more frequent now, due to the wide variety of challenges we face every day.
No one is immune to stress. That said: It's important to note that normal amounts of stress are healthy and good for you.
However, if unchecked, the cumulative effect of stress can overwhelm the body’s ability to cope with disease and illness.
We should also mention that some people are more predisposed to stress than others. This means that they are more likely to experience high-stress levels.
Whether that’s the case with you or not, one thing is for sure: Chronic stress has decidedly negative effects on your health.
This is largely due to the "stress hormone", known as cortisol. If you're unsure of what cortisol is, then keep reading.
Cortisol and Stress
Cortisol, also known as the “fight or flight hormone”, is a steroid hormone produced by your adrenal glands. When out of balance, it can set off a plethora of changes in the body.
Unfortunately, it's not always easy to keep your cortisol levels in check. Now, most people believe that by ridding themselves of cortisol altogether, they will be able to achieve optimal health. But, this is far from true.
Regular production of cortisol is beneficial in that it plays a key role in maintaining homeostasis in the body.
The real issue arises when it’s produced in large (and unmanaged) quantities.
Let's dive deeper into how stress affects the body.
How Stress Affects the Body
Stress can affect you in ways that you may not even realize. People often associate stress with other illnesses, such as headaches, chest pains, fatigue, or digestive problems.
In other words, they see stress and these illnesses as separate and unrelated. However, they are much more closely linked than you may think.
How to Manage Stress
Here are some of our top tips on how to manage stress effectively:
1. Relax before you eat.
This is a very effective tool. When you sit down for a meal, instead of mindlessly cleaning your plate, first perform a little relaxation ritual to start your digestion off right.
Take a few deep breaths and try to release any tension in your muscles and mind.
2. Eat slowly and enjoy your food.
Chew your food thoroughly and focus on the nutrients and energy your meal is providing you. Try not to let yourself dwell on stressful thoughts or situations during this time.
Simply enjoy your meals mindfully and allow your body to utilize the nourishment.
3. Change your perspective.
Remember, stress itself is not the perceived threat itself. Rather, it is your reaction to that perceived threat.
You are ultimately the one controlling the severity of your stress response. Similarly, you are also the one controlling what is truly worthy of stressing you out.
It can be very easy to become overwhelmed when leading a busy life... But, keep in mind that although you may not be able to control the stressful situations that emerge in your life, you can control how you deal with them.
4. Use laughter as medicine.
Laughter has been found to lower levels of stress hormones. So, share a joke with a co-worker or tell a story that makes you chuckle.
Laughing in a social environment or by yourself stimulates an internal and external response that contributes to feelings of pleasure and enjoyment.
5. Meditate regularly.
This practice of inward-focused thought and deep breathing has been shown to have relaxing effects on the mind and body. By making meditation a regular part of your daily wellness routine, you can keep stress levels at bay.
If you have never meditated before, don't worry. It's quite simple.
All you need to do is find a quiet place where you can relax and be alone with your thoughts. 5-10 minutes a day is all you need to help relieve stress!
6. Stay active.
Every time you are physically active, your body releases mood-boosting chemicals called endorphins. These endorphins can go a long way in managing stress.
Besides helping melt away stress, exercise may also help lower blood pressure, strengthen your heart muscle, and help you maintain a healthy weight.
Related Post: 4 Lifestyle Changes for a Healthy Heart
7. Unplug.
It's impossible to escape stress when it follows you everywhere. So, turn off the screen, and avoid emails, and all social media.
Don't worry, you don't need to do this ALL the time... 10 or 15 minutes a day is enough to help you escape from the stress of the digital world.
8. Make time for self-care.
When learning how to manage stress, one of the most important takeaways is making more time for self-care.
Self-care does not need to be overly fancy. Rather, it's simply an opportunity to focus on yourself and your basic needs.
Simple things, like a warm bath, listening to music, or spending time on a favourite hobby, can give you a much-needed break from the stressors in your life.
Related Post: 7 Self-Care Ideas to Try This Week
Closing Thoughts
Stress affects all aspects of your well-being, from your energy levels and focus to your thoughts, feelings, and behaviour.
Unmanaged stress also makes it more likely you’ll develop chronic illnesses such as high blood pressure, heart disease, and diabetes.
Though there’s nothing you can do to eliminate the stressors in your life, there’s plenty you can do to minimize the way they affect you. And, as you can see, it’s worth the effort.
Hopefully, you find this post helpful and enjoyed our tips on how to manage stress.
Thanks for reading!
