Stress Management
The impact of work stress affects about a third of the working population. Researchers have connected stress to various physical ailments including hypertension, cardiovascular disease, obesity, and overeating. Stress is the driving force behind half of individuals suffering from depression. (Varvogli & Darviri, 2011)
It is helpful for all of us to find ways in being proactive to manage the stressors in our daily lives. Finding ways to manage stress helps in decreasing the ill effects of stress including reducing our heart rate, blood pression and muscle tension. Below I have listed some basic stress management guidelines.
RECOGNIZE THE WARNING SIGNS
When our stress levels are high, we can feel overwhelmed and become avoidant. This often create issues within our interpersonal relationships as we become irritable and fatigued. This may include isolating ourselves or we may become short-tempered.
Pay attention to your body, observe tension in your muscles or in your breathing. Some examples include feeling tension in your neck, shoulders, or clinching your jaw.
SELF-CARE
To reduce stress and tension it is important to take care of your physical and emotional health. Even tiny things can increase your energy level and help you feel more regulated. Some self-care tips include exercising for 30 minutes daily, staying hydrated, connecting with others, nutrition, taking breaks, healthy sleeping habits, being aware of your limits, looking for the humor in things, creating a balances schedule, and avoiding drinking, smoking, or medications to relax.
Exercise is beneficial as it lifts our mood, increases our energy and is relaxing to the mind. Fitting in 30 minutes of activity most days. If this is difficult, break it up into shorter segments throughout the day that will equal 30 minutes. That could include walking, stretching, or dancing. Make it fun and enjoy yourself.
Some stress reducing exercises include deep breathing, progressive muscle relaxation, and visualization.
Connecting with others helps in protect against the negative effects of stress. Share your thoughts and feelings with someone you trust who will listen and provide unbiassed counsel.
Developing healthy food and drink choices. Avoid foods with lots of salt and sugar, such as processed foods, as these types of food tend to make you more tired and can create ups and downs in your glucose levels leaving you to feel more drained. Choosing snacks such as fresh fruit and vegetables or those with more protein help with maintaining your energy levels.
Take breaks. Pay attention when stress is mounting a take a break from the situation. Take a moment to pray, mediate, or get up and move. Plan times throughout the year to take longer breaks in promoting your mental health and reducing stress. Plan a short trip or schedule down time and spend it at home. These strategies can help you reset and enhance your ability to cope.
Getting adequate sleep is critical. Avoid watching tv, working on the computer, or being on your phone before going to bed as these are not beneficial for sleep. Our brains need to sleep to replenish our serotonin, dopamine, and norepinephrine levels which help us manage stress, anxiety, and depression.
If you struggle with sleep, please note that norepinephrine is needed to manufacture and produce our own natural melatonin that helps us sleep (Varvogli & Darviri, 2011). It is important to get accumulate sleep and not think one good night’s sleep will help us feel better. Be aware of how many sleep cycles you need to feel rested. A sleep cycle is 90 minutes where we go from light sleep to REM sleep. Waking up during the night and being awake for more than 15 minutes disrupts our sleep cycle and it starts over. (Wehrenberg, M. 2018).
Knowing your limits. Do not try to fit too much into one day. It is important to prioritize and remove any nonessential tasks. Learn to ask for help or set limits by saying no in taking on additional assignments.
Balanced scheduling. Review your responsibilities and daily tasks and find balance between work and family. Be intentional and plan at least one fun or enjoyable social activity daily. Be careful not to overschedule as alone time is also important to avoid burnout as mentioned above know your limits!
Avoid alcohol, smoking, or medications to relax. Alcohol may momentarily decrease stress, but it is difficult on the body and can lead to dependence. Nicotine can also be temporarily calming, however, later it leads to increased levels of anxiety and health issues. Medications may help us temporarily feel better, but it is short lived and does not address the stressors and can also become addictive.
(Varvogli & Darviri, 2011)
Summary of Stress Management Strategies
Keep a positive attitude.
Accept that there are events that you cannot control.
Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
Learn and practice relaxation techniques; try meditation, yoga, or tai-chi for stress management.
Exercise regularly. Your body can fight stress better when it is fit.
Eat healthy, well-balanced meals.
Learn to manage your time more effectively.
Set limits appropriately and learn to say no to requests that would create excessive stress in your life.
Make time for hobbies, interests, and relaxation.
Get enough rest and sleep. Your body needs time to recover from stressful events.
Don't rely on alcohol, drugs, or compulsive behaviors to reduce stress.
Seek out social support. Spend enough time with those you enjoy.
References
Varvogli, L. & Darviri, C. (2011). Stress Management Techniques: evidence-based procedures that reduce stress and promote health. Health Science Journal. 5. 74-89.
Wehrenberg, M. (2018). Disrupting Rumination: changing the cognitions that underlie anxiety and depression.
