How to Manage Stress
It is not surprising that one of the most commonly searched mental health topics these days is “how to manage stress.” With prices soaring, health scares around every corner, and political divisiveness at an all time high, most people are feeling stretched to their limits emotionally. Although this is very common, it is not normal, meaning that your body is not meant to be constantly stressed.
Imagine a gazelle at a watering hole. Their body is relaxed, enjoying their respite. Then suddenly, they smell a predator. Their ears prick up, their heart rate quickens, and their eyes begin scanning the horizon. As soon as they spot the threat, they are ready to spring into action and run for their lives. But what would happen to the gazelle if they started running and never stopped? If they never felt safe enough to return to rest mode? They would eventually become exhausted and worn out. Their systems would start to malfunction and shut down. This is precisely what is happening to many humans. We never really feel safe enough to relax and reset. We are always scanning for threat and getting ready to deal with crisis.
What is happening to the body when we are stressed?
When the stress system, aka the sympathetic nervous system, aka the fight-or-flight system is activated, a number of things start happening in the body. The heart and respiration rates change, digestion slows, the muscles tense, and the brain tries to focus on finding and eradicating threat. In the short-term, our body is built for this. It is a very adaptive and useful response for dealing with say an attack. However, when this process continues for a prolonged period of time, the systems start to wear out and malfunction. In addition, the more times the system is activated, the more sensitive and easily activated it becomes.
What can you do about it?
Keep your baseline stress level as low as possible
We don’t control the various stressors that come in and out of our lives. However, there are factors within our control that can reduce overall stress levels in the body. These may seem simple, but they are also quite effective when incorporated into a consistent practice. More complex forms of stress management will not be effective if you don’t first take care of the basics.
Sleep – Keep a consistent schedule, prioritize 7-8 hours per night, avoid sleep disruptors (caffeine, nicotine, alcohol)
Nutrition – Feed the body clean sources of nutrients, eat regularly, avoid foods the disrupt digestion and cause stress on the body
Hydration – Make sure your body is properly hydrated with water, avoid high amounts of diuretics
Time in nature – We derive enormous benefit from time in nature, particularly with exposure to natural light
Social connection – Humans are social creatures and we need positive reinforcement from others
Exercise – This is one of the most readily available forms of stress management, move your body regularly, don’t overthink it, do whatever feels good to your body, walk, lift weights, do yoga, dance whatever you enjoy and can do consistently
Improve your ability to rest
The rest and digest system has become extremely underdeveloped in most humans. This natural process is now a skill that we have to practice. When you regularly engage in restful activities, your system can reset and heal. When we rest regularly, the parasympathetic nervous system, aka the rest and digest system, become more robust. Here are some ideas for regular rest breaks:
- Take a mindful walk
- Stand and stretch 1x per hour
- Engage in daily meditation for 10-15 minutes
- Practice deep breathing 3x per day
- Spend time in nature
- Set boundaries around work hours
- Develop restful hobbies and schedule them into your day
Develop present focus
When we are in threat mode, we are constantly thinking about the future. The truth is, the more we think about all the bad things that can happen, the more we freak ourselves out. Although there is some utility in thinking ahead and planning, most of the time we are just ruminating (going around and around in circles). Ask yourself, “is there anything I can do in this moment to make my situation better?” If the answer is no, then worrying is just wasted time and energy. Practicing being in the present moment can help you to put these worries down so your system can rest. Here are some exercises you can try to be more present focused:
Remember, managing stress is a practice. These are things you have to engage in over and over for them to be effective. These are skills that take practice and repetition. Don’t be discouraged if you struggle or don’t see immediate benefits. Like exercise, building emotional resilience takes patience and time.
If you need further help or want one-on-one guidance in stress management, check out Playa Vida Therapy and Wellness!