5 Steps to Reduce Stress
We’re alive today in no small part because of our autonomic nervous system. There are 2 branches to this system, one is the “fight or flight” and the other is the “rest and digest”.
Once upon a time, the need to fight or flight was essential for our survival. If you are being chased down by a wild beast you need to immediately drop what you are doing and run. Unfortunately, the physiological responses required to stay alive can also kick in when our email loads slowly, when we’re thinking about a disagreement at work, and when our cell phone battery dies.
What does your body do when this system kicks in?
- Releases blood sugar to provide quick fuel for your muscles to run from, or fight, a lion. This is great, unless there is no lion and instead you’ve simply saturated your blood with sugar. Diabetes risk!
- Releases a blood clotting factor just in case you get clawed by the lion. Instead of immediately bleeding out, a clot will form so you can stay alive. But, no lion, no cut, no need to increase blood clots. Blood clots = risk for heart attack and stroke!
- Pumps out adrenaline and cortisol, which leads to physiological changes such as increased heart rate, elevated blood pressure, rapid breathing, and heightened alertness. The chronic stress and consistently elevated cortisol levels can impair the function of immune cells, therefore compromising your immune system.
- Reduces blood flow and digestive secretions to the digestive tract. These changes reallocate resources away from digestion and toward functions that are more immediately necessary for survival. Stress can cause digestive issues.
I feel a little stressed just reading about stress!
So how can we manage this? It takes effort, time, intention, and practice. In addition to journaling regularly, where I try to keep my stressors in perspective, I often use the Calm app. Have you tried that? I’d give it a 5-star rating.
Tips to manage stress
(FYI – tips are only good if we use them)
Practice Relaxation Techniques: Incorporate relaxation techniques such as deep breathing exercises, meditation, yoga, or progressive muscle relaxation into your daily routine. These practices can help calm your mind, reduce muscle tension, and promote overall relaxation, making it easier to cope with stress.
Stay Active: Engage in regular physical activity or exercise. Exercise is a powerful stress reliever as it releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. It could be as simple as going for a brisk walk, jogging, cycling, dancing, or practicing a sport you enjoy.
Establish Boundaries: Learn to say “no” to activities or commitments that overwhelm you or add unnecessary stress to your life. Setting boundaries is essential for protecting your time, energy, and mental well-being. Prioritize tasks and focus on what truly matters to you, delegating or eliminating tasks that aren’t essential.
Maintain a Healthy Lifestyle: Pay attention to your diet, sleep, and overall lifestyle habits. Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Limit consumption of caffeine, alcohol, and sugary foods, which can exacerbate stress. Aim for 7+ hours of quality sleep each night, as inadequate sleep can increase stress levels.
Practice Mindfulness and Gratitude: Cultivate mindfulness by staying present in the moment and focusing on the here and now. Mindfulness techniques can help you let go of worries about the past or future, reducing stress and anxiety. Additionally, practicing gratitude can shift your focus towards the positive aspects of your life, fostering a sense of contentment and reducing stress. Consider keeping a journal where you write down things you’re thankful for each day. The chances of us even being alive are low, not to mention life is pretty short. More chill, less worrying.
Incorporating these simple tips into your daily life can help you manage stress more effectively and improve your overall well-being. Don’t forget that it’s okay to seek support from friends, family, or mental health professionals if you’re struggling to cope with stress. I’m on your anti-stress team too!
Cheers!
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What does your body do when this system kicks in?
Releases blood sugar to provide quick fuel for your muscles to run from, or fight, a lion. This is great, unless there is no lion and instead you’ve simply saturated your blood with sugar. Diabetes risk!
Releases a blood clotting factor just in case you get clawed by the lion. Instead of immediately bleeding out, a clot will form so you can stay alive. But, no lion, no cut, no need to increase blood clots. Blood clots = risk for heart attack and stroke!
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