Stress is often referred to as the silent killer and causes many harmful, introduce pain and strain into your daily activities. It can affect your work, school, friendships, relationships and even sleep habits. It can result in physical suffering as well and can manifest as a headache, upset stomach or back pain. Stress can reduce the ability of your immune system to fight off colds and other illnesses the body would normally be able to fend off. In fact, Dr. David Danskin from Kansas State University estimates that 85% of doctor visits are due to stress-related causes. It’s important to learn how to effectively identify and manage stress in your life to increase your longevity and become a happier, healthier person.
The first step in managing stress is identifying the cause. This may be a major life event that has recently occurred. A recent job change, marriage, increased workload or new baby can all lead to increased personal stress. Sometimes the causes are not obvious, such as poor time management skills, excessive worrying and ineffective coping strategies.
Here are a few strategies that can be used to combat stress:
KEEP A DAILY STRESS JOURNAL
This will help identify how much stress you are under, potential stress triggers and ways to reduce stress in your life. Take 15 minutes a day to describe any event that caused you to become stressed and any resulting emotional or physical response. Over time, you will be able to identify patterns, which will help you develop healthy management strategies. Label your entries with the date and time and use adjectives! Take your stress journal to your doctor if you need additional advice.
MANAGE YOUR TIME BETTER
Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance. Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.
Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result.
Break projects into small steps. If a large project seems overwhelming, make a step- by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.
Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.
Learn to say “no” when you have too many activities in your schedule. Saying no when you are reaching your limit can be very empowering. People will respect your boundaries and be more appreciative of your time when you do agree to take on a favour or additional responsibility. Be firm but polite. Practice saying “no” in the mirror to gain confidence!
DRINK WATER
This may surprise you, but keeping your body hydrated will help you feel better, improve your mood and ensure your body is getting the nutrients it needs! Your body produces the hormone, cortisol, in response to stress. Dehydration, even by levels as low as 17 oz. (just over two glasses) increases cortisol levels in your body.
EAT WELL
EAT WELLIn addition to drinking water, pay attention to what you eat. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Diets high in fibre and low in saturated fat have a positive effect on overall mood. Diane M Becker, MPH, ScD and Director of the Center for Health Promotion at the Johns Hopkins School of Medicine, warns people against high-fat, high-glycemic loads meals, which “can make you physically feel dysfunction afterwards.” B vitamins, especially folic acid (foliate) and vitamin B12 are known to help prevent mood disorders, including depression. These vitamins are found in spinach, romaine lettuce, lean chicken breasts, meats, fish, poultry and dairy products.
CONNECT TO OTHERS
CONNECT TO OTHERSThere is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight- or-flight” response. Its nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends. Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.
Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.
MAKE TIME FOR FUN AND RELAXATION
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.
Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries– the brain cells.
Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humour. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.
Consider taking up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centred.
MAINTAIN BALANCE WITH A HEALTHY LIFESTYLE
In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.
Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid alcohol, cigarettes, and drugs. Self- medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.