Quick Tips to Manage Stress

We all encounter stress in our lives and to varying degrees. In some cases, stress can be beneficial as it can help us prepare or perform or the “fight or flight” response when faced with a life-threatening situation.

Stress that is negative can have harmful effects on your emotional, mental and physical health. This typically occurs in the following situations: work, overextending yourself, going through transitions like divorce, a break-up, a death, a traumatic stress/event or having unrealistic expectations of yourself can be harmful. When under stress physical changes occur in the body which includes increased heart rate, rapid breath, raises blood pressure and increased muscle tension. When your body is in routine periods of stress studies show it can compromise your immune system, cause digestive issues, affect your sleep and in some cases the reproductive system.

Studies show chronic and/or routine stress may also contribute to feelings of sadness, irritability, and worry. When you are under stress it can also alter the way you interpret and/or perceive your world, your thoughts, and your responses. Have you ever noticed when under stress, you may become more short or irritable or have difficulty concentrating, have an upset stomach, headache or unable to sleep or stay asleep? These can be signs that stress may be affecting you and that it may be time to take care of you.

Benefits of Reducing Negative Stress:

  • Improved mood and feelings of wellbeing
  • Increased physical health and heart health
  • More energy
  • Reduced feelings of irritability, impatience, and frustration
  • Increased memory, alertness, and concentration
  • Increased overall quality of sleep
  • Reduced feelings of doubt and fear

Tips to Manage Stress

  • Identify the signs that you are under stress. Listen to your body’s reaction to stress such as headaches, irritability, low energy, digestive issues, pain in the body, increased heart rate or muscle tension
  • Try to identify the source of the stress and take steps to work through it. With awareness and confronting the stressor, it gives you more control of managing the stressor and how you want to respond
  • Any form of exercise and/or yoga are shown to improve mood and reduce stress
  • Practice setting healthy boundaries. Say “no”- especially when it doesn’t feel right, or in moments of trying to people please. In addition, practice saying no before you take on new projects especially when you are feeling overwhelmed
  • Practice Mindfulness-being present without judgment (when you are neither thinking of the past nor the future, your mind is free)
  • Meditation
  • Visualize how you want to feel whether that is feelings of calm and confidence while taking a few slow deep breaths
  • Create your own tip to manage stress and nurture your mind and body

We all have stress, it’s how you manage it. Managing your stress levels can make a huge impact to living a healthy, happy and fulfilling life. If you know someone that could benefit from some stress relief tips pleas feel free to share these tips with them.