Let’s face it life can be stressful at times trying to balance work, school, finances, and those everyday things that just seem to pop up when least expected, but we don’t have to let that stress consume us.
We all experience stress, yet we may experience it in very different ways. That being said, there is no single way to define stress, but the most common explanation is a physical, mental, or emotional strain or tension.
When you are placed in a stressful situation, specific stress hormones rush into your bloodstream leading to an increase in heart rate, blood pressure and glucose levels. This is helpful in some emergency situations, but having your body in this enhanced state for extended periods of time can be dangerous and make you susceptible to other health issues, such as headaches, stomach disorders, depression and even very serious issues like stroke and heart disease.
Learning healthy ways to cope and getting the proper care and support can help reduce stressful feelings and symptoms.
Here are some basic ideas to help you cope with stress:
Eat healthy. Eating a diet full of fresh, whole foods helps the body combat stress naturally. It is also wise to avoid stimulants like caffeine, alcohol and nicotine that can amplify stress, interfere with sleep and worsen the effects stress has on the body.
Exercise regularly. Getting the recommended amount of exercise lowers blood pressure and provides a healthy outlet to relieve stress. Rhythmic exercise such as walking, jogging and swimming has proven to be especially effective. Aim for 30 minutes of moderate activity, five days a week.
Get plenty of sleep. Not getting a proper amount of sleep makes it difficult to deal with stressful situations and can increase anxiety and depression. To establish a healthy sleeping routine, make sure to turn off all electronics at least 30 minutes prior to going to bed and try to establish a calming nighttime ritual, such as reading or meditating. This ritual will signal your mind to relax and prepare for a restful night’s sleep.
Learn how to relax. Taking the time to relax every day helps to manage stress and to protect the body from the effects of stress. It is important to find what works best for you and what fits into your lifestyle. You can choose from a variety of techniques, such as deep breathing, imagery, progressive muscle relaxation, and mindfulness meditation to feel more relaxed and are also easy to do just about anywhere.
Be proactive in knowing your limitations. If you are feeling overloaded and worn down, take a look at everything that is going on in your life and see if some things can be rearranged or removed from your plate. Make a list of situations that could cause potential stress and then figure out which situations you can avoid or improve to manage the outcome.
Do something you enjoy. Learning new skills and taking the time to do something you love creates an outlet to relieve stress. Don’t be intimidated by trying something new – it can be something as simple as playing a card game or doodling on paper. Just make sure it’s something you enjoy doing.
Talk about your problems. Sometimes talking through a problem is all you need to work through a stressful situation. Confiding in a trusted friend or family member can go a long way in combating stress. A licensed professional can also provide helpful tools to help you positively process through stressful scenarios.
While no one can avoid all stress, practicing these healthy habits can work to handle it better and increase your potential to recover.
If you’re feeling overwhelmed and need someone to talk to, we’re here to help. Call our Intake Line at 618-332-4038, which is available 24 hours a day, seven days a week.
At Touchette Regional Hospital, our compassionate behavioral health care staff is available when you need us. Maintaining your mental health is critically important to your overall wellbeing. Mental health problems touch everyone in all walks of life - it doesn’t discriminate. To learn more about our behavioral health and wellness services, visit our website at https://touchette.org/services/behavioral-health-and-wellness.