When we experience a threat, whether physical, like being chased by a predator, or psychological, like worrying about a critical work deadline, stress hormones are released, which help us focus and spring into action.  In the short-term, this helps us stay alive and meet work demands. Once the perceived threat passes, our bodies return to a balanced state.

 

The problem with stress arises when the stress response system is activated long-term.  When you experience chronic stress situations, like an abusive relationship or seemingly never-ending, critical work deadlines that make you feel like you’re constantly playing catch-up, your body doesn’t get a chance to recover. When this happens, you can develop headaches and digestive issues; and your immune system becomes weakened, putting you at greater risk for serious health issues such as cancer and heart disease, as well as depression and anxiety. 

 

The good news is, despite work and other life demands that can contribute to chronic stress, we can learn effective ways to manage it.  Here are some things you can do to keep your stress at a manageable level.

 

1.  Be sure you’re getting enough sleep.

 

2.  Start a daily mindfulness meditation practice.

 

3.  Develop a regular exercise routine, such as walking at a moderate pace, running, biking, or practicing yoga, for at least 30 minutes, 3 times per week.

 

4.  Make time for at least one activity per day that brings you a sense of pleasure.

 

5.  Connect with supportive friends and family regularly.

 

6.  Practice taking slow, deep breaths into the abdomen and exhaling completely before taking another breath.  Try practicing eight breaths this way when you want to activate your body’s relaxation response.

 

7.  Create a log of your stress/anxiety triggers.  If you can identify triggers before they happen, you can take steps to manage the situation or elicit the help and support of others before it becomes overwhelming. 

 

8.  Create a “feel good” playlist of at least 10 songs that make you feel happy and at ease; and listen to it when you need a pick-me-up.

 

9.  Get a massage.

 

10.  Take a walk outside and connect with nature.

 

11. Positive events, such as getting married or the birth of a new baby, can activate the stress response too; elicit support and practice positive coping skills as needed.

 

12.  Seek the help of a mental health professional when you need to. 

 

This is not an exhaustive list.  Leave a comment on my Facebook page to share what works for you.  Keeping stress at a manageable level will help to improve your quality of life.