Understanding that we are stressed is an important first step, but that is only half of the equation. Managing stress is crucial to our health. Not only do we need to recognize and understand stress; we have to take steps to reduce and/or eliminate stress if we want to be well in the long run.
In my previous article Stress: Why it Could be Killing You, I discussed how our body reacts to stress, including some of the physical symptoms that can tell us we are stressed. In this article, I provide you with 8 things you can do, starting today, to get your stress under control.
Important Note: Chronic stress can be a serious issue. If left unmanaged, stress can lead to severe health problems and even death. The information provided in this article is for guidance only and is not a substitute for advice or care provided by a qualified healthcare professional. If you are concerned about your health and are experiencing severe stress, you should seek the professional help of a licensed healthcare provider.
Here are 8 positive changes you can make, starting today, to manage your stress:
#1 Track your stress triggers for 7 days
When we feel stressed, it can be difficult to articulate our thoughts on the exact source of our stress. Just as many people find utility in keeping track of the food they eat using popular mobile apps, everyday stress triggers can be tracked as well. The idea here is simple. Keep a journal for 7 days that specifically identifies the different situations that made you feel stressed. You can track these events using any method you choose. For example, you might create a note using your mobile device where, as soon as you start feeling stressed, you can open your note and quickly document the thing that triggered your stress. You may also choose to keep a notepad in your nightstand drawer and, at the end of each day, take a few minutes to reflect on and write down anything that happened that day to trigger a stress response.
Over the 7-day period, you will begin to identify trends in your stress. Perhaps you were late to work each day because you woke up late. Maybe you have a colleague at work who interrupts you most mornings while you are trying to get your work done. By identifying your stress triggers and trends, you are better able to target your coping strategies.
#2. Distance yourself from toxic people
We tend to adopt the thoughts and behaviors of those with whom we spend the most time. If the majority of our time is spent around people who consistently complain and gossip, we will eventually start to feel the mental and emotional effects of that negativity.
Optimism and empathy are important emotional and social skills that, if not nurtured and developed, will affect our overall well-being. So how do we distance ourselves from toxic people? We can avoid engaging in negative conversations (whether in-person or virtual), we can redirect the topic of conversation when colleagues or friends start to focus on negativity, and we can proactively focus on the good things in life when we interact with others.
#3. Avoid negative self-talk
“Self-talk reflects your innermost feelings.” -Dr. Asa Don Brown
Stress has a way of pushing our minds toward a more negative way of thinking. The way our inner dialogue (self-talk) communicates during times of stress has quite an impact on our ability to cope with stress. If we tell ourselves that we can’t handle a stressful event, then we are more likely to cope poorly with that event. If we struggle to cope with stress, then we actually add more stress on top of our current stress. Additionally, if you tell yourself that something is too much for you to handle, you limit your problem-solving and coping abilities. For example, instead of telling yourself “…this is too much to handle.”, try asking yourself “What can I do to handle this issue?”.
By shifting the internal conversation from negative to positive self-talk, you open the door to strengthen your ability to cope with stress. Our interpretation of ourselves will always be 100% correct based on our beliefs. If you find yourself taking a negative approach when dealing with stress, try challenging your own beliefs about the situation. Shift your inner dialogue so that you can empower rather than limit yourself. You’ll find that a positive attitude will go a long way.
#4 Find, then be, quiet
Training your mind to appreciate silence in a world that never stops talking is a stress management skill that can make a big difference in just a matter of minutes. Put simply, you are stressed because you feel that the demands of a given circumstance are greater than your perceived ability to meet those demands. As a result, your mind can become quite chaotic while you scramble to find a solution to your problems. The noise clouds your judgment, and in many cases, a quiet space is just what you need. Busy schedules don’t take much time to create an environment where a person experiences stress.
Next time you feel stressed, stop and take a deep breath, then find a quiet space where you can collect your thoughts and breathe. The silence will give your mind some time to process the emotions you are feeling and to gauge the intensity of those emotions. Take some time to learn about relaxation techniques as well, as these will come in handy when you need to find some silence. With a calm, clear head, you’ll likely find more clarity in how to best address your stress.
#5 Have lunch with a close friend
In many cases, you have little or no power to change a stressful situation. When this happens, certain strategies can help you navigate the circumstances. One great way is to talk with a close friend. Talking things out with a trusted friend who has a more objective view of the situation can make a significant difference in our ability to cope with stress.
Those individuals outside of the stress we are feeling can view the situation through a different lens, one that can offer effective ways of managing stressful events that are often unavailable to us because of our own self-talk. So next time you are feeling stressed, don’t rule out the benefits that come from emotional support from your own community of good listeners. Call a close friend and arrange lunch. Have a good laugh and talk through your stress. It may just be the one thing that can help you move forward.
#6 Take a cold shower
Believe it or not, a quick blast of cold water is a healthy way to strengthen emotional health and can work wonders for your mind and your body when you are feeling stressed. From a biological point of view, stress contributes to increased heart rate, a rise in blood pressure, and a rise in the primary stress hormone known as cortisol. When stress is left unmanaged and the body is in a constant defensive state against stress, you run the risk of more severe health issues (learn more about the body’s stress response here).
A cold shower can help mitigate the body’s response to stress by improving blood circulation, reducing blood pressure, and increasing endorphins within the body. Not only that, but cold showers can help improve immune system function, reduce inflammation, and increase energy. When you’re feeling a bit overwhelmed, go stand in a cold shower for 2-3 minutes.
#7 Move your body
Having an exercise routine is an excellent way to manage stress. Not only will regular exercise help raise levels of endorphins in your body and improve your overall energy, but it will also clear your head when life seems to be handing you bunches of lemons. Don’t have time to go hit the gym for an hour? No worries! Exercise is more than just lifting weights and running. Any form of physical activity is better than none at all. Simply get outside and go for a short walk on your lunch break. Go for a walk or a bike ride after dinner, Take a few minutes and just do some jumping jacks. Anything that gets your body moving is going to help you clear your head.
#8 Check-in on your sleep habits
Sleep is one of the most important things in stress reduction. Insufficient sleep poses a myriad of problems with regard to our health and ability to manage stress in everyday life. Examples of these problems are low energy, compromised immune system function, weight gain, lack of focus, and more. While everyone will require slightly different amounts of sleep, a good benchmark to aim for will be 7-9 hours per night for adults. Time management is important here. Start by setting a consistent time to go to sleep and to wake up. Avoid caffeine consumption after 2:00 or 3:00 pm, as caffeine consumption later in the day can lead to trouble sleeping. Avoid exercise within 2 hours of going to sleep. Disconnect from your phone, computer, and t.v. a couple of hours before bedtime.
Getting the right amount of sleep each night is not only going to help you cope with stress, but will also help you recognize the early signs of stress.
Remember…
No matter how strongly you believe you can handle stress, it will eventually catch up to you if you are not making the effort to reduce and/or eliminate the source(s) of your stress. Effective stress management is necessary and does not require major changes. By making small adjustments in your day-to-day habits, you have the potential to discover a new level of wellness.
If you would like to learn more about how basic habits can help you reduce long-term stress and find greater physical and emotional wellness, take a look at my coaching programs.
