Summer is here! As more and more of us are vaccinated, mask mandates are dropped, and the world opens back up, some of us may be struggling to adjust with our return to “normal.” In a recent survey, 84 percent of adults reported feeling at least one emotion associated with chronic stress, including anxiety (47 percent), sadness (44 percent), and anger (39 percent). Given these numbers, it’s imperative that we acknowledge and address the toll that our current circumstances have had on our mental health.
With this thought in mind, I wanted to share some tips to help you manage your stress.
10 Tips for Stress Management
Chronic stress can result in serious health problems, including digestive issues, depression, headaches, high blood pressure, heart disease, headaches, and weight gain. Fortunately, stress management techniques offer a range of tools to calm your nervous system.
Give yourself a break: Take time away from the news, social media, and toxic relationships in your life. Being bombarded with negative stories and images can quickly elevate stress to an unhealthy level.
Adjust your self-talk: Along the same lines, think about the way you speak to yourself. Shifting from negative to positive self-talk can be challenging but has a noticeable impact. For instance, instead of “I can’t do this,” remind yourself, “I'll do the best I can. I’ve got this.” This small attitude change will help everyone in your household, especially your children.
Practice gratitude: At the end of each day, take a few minutes to think of three things that make you happy. Focusing on the good can make a world of difference and really puts your current circumstances into perspective. This simple activity decreases anxiety, reduces depression, and improves your mood.
Make time for self-care: Spend 15 to 30 minute each day doing something just for you. Take a walk; call a good friend; or read a book in your favorite chair. Doing something you enjoy will naturally relieve your stress.
Stay connected: After a year of social distancing, it’s more important than ever to spend quality time with family and friends. Not only is it important for mental health, but, as human beings, it’s imperative that we experience physical connection .
Practice mindfulness: Next time you feel stressed, stop and take a few deep breaths. Feel better? I thought so! Last month’s blog post includes some more mindfulness techniques to incorporate into your day.
Move your body: If you encounter a stressful situation, physically remove yourself from it. Take a short walk. Even a trip to the restroom or a nearby coffee shop and back can help you reframe a problem and offer a fresh perspective.
Sleep on it: Sleep is so important! Experts recommend seven to nine hours each night. If possible, wait and address a stressful situation after a good night’s sleep. You may find that your entire point of view has shifted. Life just feels better when you’re rested and refreshed!
Engage in joyful movement: I’ve said it before, but it’s worth mentioning again: Exercise is a great response to stress! Not only does it encourage you to focus on something else, but it also helps to prevent or reduce some of the dangerous side effects of stress.
Laugh more: Find a reason to laugh with your loved ones! Laughter decreases levels of cortisol (the stress hormone) and increases healthy hormones, like endorphins. Put on a favorite song and dance around the house. Find a silly video to watch on social media. Get competitive and play charades or a board game.
Whatever approach you choose, make it a part of your everyday life. If you’re concerned that you can’t adequately manage your stress on your own, consider seeking professional help. Treatment options include medications and lifestyle changes as well as individual, family, or couples counseling.
Discover the possibility of living a meaningful life. Discover the possibility of recovery. Reach out to Dr. Benaaz Russell, PsyD, CEDS today to schedule an appointment!