Stress Awareness Month
by Lyja Levas
Stress is part of everyday life. It’s human nature to worry about a work deadline or performing well in front of an audience. But when stress becomes a constant, that is when it can take its toll on one’s health. Anxiety, depression, heart disease, high blood pressure and obesity can all develop from repeated instances of high levels of stress.
Here are ten simple things a person can do to alleviate or manage stress.
1) Take deep breaths, meditate or stretch. It’s amazing what pausing to take five deep breaths can do to reset your mindset.
2) Spend time with friends and family. Making social connections with others and having a support system is important for everyone.
3) Move your body. Exercise lowers your body's stress hormones like cortisol, and releases endorphins that can improve your mood.
4) Get sufficient quality sleep. Sleep and stress are interwoven, with one influencing the other. Because stress increases cortisol, a person may find it harder to fall and stay asleep. Quality sleep improves cognitive function, regulates cortisol levels (reducing stress) and improves mood (to make it easier to cope with stress).
5) Eat a balanced, healthy diet. The type of food a person consumes can either help keep stress levels in check or increase them. High quality proteins (like eggs and fatty fish) aid mood and brain functions. Probiotic and fermented foods (like Greek yogurt or kimchi) are important for gut health. A healthy gut increases the feeling of happiness and well-being because of the serotonin made in the GI tract.
6) Do something creative. Adult coloring books and Zentangle are calming and meditative activities to improve focus and mindfulness.
7) Limit alcohol intake. While alcohol can have the short-term effect of boosting confidence and reducing anxiety, excessive consumption can have negative long-term effects. Chronic drinking can increase cortisol levels in the body, which can cause anxiety and depression, sleep problems and weight gain.
8) Power down and tech breaks from news and social media. While it is important to stay informed, constant exposure to negative information or unrealistic lifestyles can cause added stress.
9) Accept the things you cannot change. Difficult things happen in life. Instead of dwelling on what is out of your control, focus on the things that you can.
10) Seek help from a doctor or professional to help you cope if managing stress on your own isn’t working.
Stress happens, so it is important to find healthy ways to manage it when it does occur. Adopting these healthy habits can help prevent or lessen the adverse effects caused by stress.
References:
https://www.nationaldaycalendar.com/april/stress-awareness-month-april
https://www.stress.org/news/stress-awareness-month-tips-for-keeping-tensions-in-check/
https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/ https://www.cdc.gov/mental-health/living-with/index.html https://www.mdanderson.org/cancerwise/8-foods-that-impact-stress.h00-159459267.html