Are you feeling the weight of stress on your daily life?  The overwhelmed feeling of too much stress in our day to day lives has become all too common.

The constant pressure to do more, have more, be more is taking its toll on your overall well-being.  But, it doesn’t have to be this way.

Before I tell you about 10 simple ways to manage your stress and recharge your batteries, let’s talk about what stress is and the harmful effect it can have on your health and well-being.

What is stress?

Stress refers to the psychological perception of pressure and the body’s response to it.  The stress response involves multiple systems throughout your body, including cardiovascular system, respiratory system, and immune system just for starters.

What causes stress?

A stressful event, such as being late for work or the appearance of a snake on the trail during your morning walk, triggers a hormone response of adrenaline and cortisol (among others) that surge throughout your body.

The stress response leads to increased heartbeat and blood circulation to support quick movement, fat and sugar metabolism for quick energy, and focused attention to track the source of danger.

Stress, especially prolonged stress, can have harmful effects of your overall health.  However, not all stress is bad.  In fact, some stress is necessary for all living being.  Stress is a reaction to the perception of a threat or danger that sets off an automatic response system, known as the fight-or-flight response.  This response prepares you to meet a threat or to run from it.

The stress response is meant to protect you from danger.  That sounds great, right? Yes, if there is an actual threat of danger.  Unfortunately, in today’s society, much of what causes you stress does not actually pose a threat to your survival.  For example, being stuck in traffic that makes you late for work or the grocery store being out of noodles and bread when you go grocery shopping for the week.

When stress is experiences long term, there are a host of challenges that can arise.

Experiencing stressors on a daily basis, even if mild, keeps the body in a constant state of responding to a threat.

Today, many people struggle with perpetual stress and anxiety.  The age of technology has created a constant stream of digital information and constant drive for productivity, leading to feelings of overwhelm that never seem to subside.

What are the signs of stress?

Signs of stress include racing heart rate, muscle tension, stomachaches, headaches, difficulty concentrating, and insomnia, to name a few.

The immune system is also profoundly impacted by stress.  Higher stress levels lead to a decrease in immune function in order to preserve energy for your body to respond to the perceived threat causing your stress.  This can lead to an increased susceptibility to illness.

Chronic stress occurs when you experience prolonged and repeated stress episodes.  Your body is in a constant state of arousal, ready to respond to the “danger” which may just be your high stress job environment.

The repercussions of chronic stress on your health include many health concerns such as heart disease, diabetes, anxiety, and depression, among others.

How to manage your stress?

There are two main categories from which stress management tools can be selected:

Physical strategies to manage your stress include exercise, yoga, and meditation.

Psychological strategies to manage your stress include leaning on your social support network (friends and family) and seeking out the help of a mental health professional.

Here are 10 simple strategies to help you manage your stress.

1. Change your perception

Research shows that the most basic, and likely most effective way to lower your stress level is to change your perception of the situations that are causing you stress.  The stress response begins in the brain with the perception of danger, so changing your perception of a situation can help lessen the intensity and duration of the stress response.  For example, when you are given a last minute project to finish at work, think of it as an inconvenience that you can handle.  The traffic jam is an opportunity for you to prepare your speech for the afternoon meeting.  Changing your stress mindset not only minimizes the harmful effects of stress, but it also can enhance your performance and productivity.

2. Organize your time

Instead of fixating on the overwhelming amount of things you have on your plate, be specific about what tasks need to be completed each day.   Focus on getting one task done at a time instead of multi-tasking. Breaking your work load down into smaller, more manageable pieces will help reduce the overwhelm.

3. Just say no

Each time you say yes to another commitment, you are adding more stress into your life.  Try saying no to a few things, and watch your stress level decrease.

How do you decide what to take off your to-do list?

Remind yourself of your values and your strengths.  What are your priorities in life?  If you want to spend more time with your kids, say no to activities that take up your time in the evenings.  If you want more time to yourself, schedule a block of time on your calendar each day and say no to anything that would interfere with that time.

4. Exercise

Moving your body releases the “feel good” hormones that counteract the stress hormones.  Make time to move your body throughout the day even if it’s just a 10 minute walk or neck rolls and arm circles at your desk.

When you are organizing your time, block off 30-60 minutes in your calendar daily for exercise and say no to adding anything else during that time.

5. Write in a gratitude journal

Positive thinking has an extremely powerful influence on reducing stress.  Writing in a gratitude journal, or keeping a gratitude list, is an effective tool for focusing your thoughts in a positive direction.  At the end of each day, write down three things you are grateful for.

6. Practice relaxation techniques such as deep breathing

Deep breathing exercises are effective for lowering the stress response because it will lower your heart rate and center your focus back to the present moment.

Try this:  Breathe in through your nose for a count of four.  Hold the breath for a count of two.  Then exhale the breath through your mouth for a count of five.  Repeat this sequence for at least one minute.

7. Reframe negative thoughts

Reframing your negative thoughts into neutral or positive thoughts is a brain exercise that will stop the stress response from escalating.  You have complete control over your thoughts and your perception of a situation.

For example, if you are given a last minute project to complete at work and your first thought is I have no time to get this done, I’ll never make the deadline.  Try reframing this thought into something like, my boss trusts my work and knows I will do a good job on this project.  Then break the task down into smaller, more manageable pieces until it is complete.

8. Let go of what is not in your control

Much of what causes us stress are circumstances outside of our control.  Did you have to cancel a vacation or a wedding because of a global pandemic?  Yeah that situation sucks, but the fact that a global pandemic is impacting your travel is outside of your control.  Instead, focus on what is in your control: rescheduling your trip or event for another date, or planning a local staycation instead.

When you focus on the things you can control, you are able to take action steps toward solving a problem or resolving a situation that previously caused you stress.

9. Surround yourself with positive people

Relying on a support network is one of the best strategies you can use for minimizing your stress.  Humans are social beings and we need relationships with other people in order to thrive.  When you are experiencing stress, it is easy to isolate and think you have to handle this all on your own.  But, the truth is that surrounding yourself with others who support you is going to help you reduce your stress much quicker.

10. Remember the basics

You need to breathe, eat, drink, and sleep.  These are the  four basic tenants of human life.  When under stress, these basics can easily be neglected.  Raise these four items up on your priority list and make the time to focus on each one every day.  Sleep as much as possible, don’t skip meals, eat healthfully, and drink lots of water

Find the stress management methods that work for you.

Managing your stress is part of living a healthy lifestyle.  There are no quick-fixes that magically eliminate all stress from your life.  Stress is going to happen, but if you are able to properly manage your stress when it occurs, you will not be impacted by the harmful effects that long-term stress can have on the human body.  When it comes to finding your stress management routine, remember that just because one thing works for someone else, doesn’t mean it will work for you.  You are in charge of your own relaxation.

Do you want help managing your stress and recharging your batteries?

Sign up for my new 30-day Energy Recharge course.  Beginning September 1, 2020!  This online course will help you discover simple, effective, and natural solutions to manage your stress and increase your energy levels.  Registration will open soon!

Follow @realandwellhealth on Facebook and Instagram to keep up to date on program details and registration.  If you are interested in joining the wait list, send me an email at info@realandwell.com.

The first 10 people to sign up will receive a special early bird discounted price!