Dear Stress...Let’s break up!

We all experience stress at different times, but how we respond to stress is incredibly important for our health. The last few weeks, I have felt very stressed, to the point of isolating myself so I could just cry. Sometimes, I just need to release the pent-up stress, and crying helps. I don't always know the precise reason that I am crying, but a good cry helps me feel relief from the stress I am feeling.

I also decided to be silly and take an online quiz: “Am I too stressed?” It was offered for free online (Source). Here are my results.

What is stress and how does it affect you?

The ADAM Medical Encyclopedia defines stress as “a feeling of emotional or physical tension. It is your body's reaction to a challenge or demand.” A healthy amount of stress could help you finish your work to meet a deadline or help you avoid a dangerous situation. However, when our bodies are constantly under stress, it can negatively affect our health. Some symptoms of chronic stress can include: body aches, low energy levels and focus, fatigue, bowel movement issues, nausea and weight fluctuation (Source). Harvard Health expands, “We can't avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them” (Source). Stress, in moderation, can be healthy, but prolonged exposure can affect your health. Here are nine recommendations for reducing and managing stress in your life.

Healthy Habits to Acquire

(Source of bullets below)

• Quality sleep each night.

The CDC recommends that adults need at least 7 hours of sleep per night (Source). Evidence also indicates that quality is more important than quantity when it comes to sleep (Source). If you sleep eight hours but still feel tired in the morning, then you might want to consider some ways to improve your sleep experience. I have started stretching before I go to sleep. A cat nap or siesta in the afternoon could potentially improve your energy levels for the rest of the day. Living in tropical Africa, a siesta is something that I need to include in my daily activity.

• Do something you enjoy.

This can be just about anything. It depends entirely on what you find restful. What do you enjoy doing? What activities help you relax? Do you like to write? Are you artistic? I enjoy snuggling with my kitties, taking a bath, art projects, and reading fiction novels. My husband enjoys woodworking and reading biographies or something informative. I think that kind of reading is boring, but he enjoys it.

• Spend time outside.

Many studies say that spending time outside could lower stress levels (Source 1, Source 2, Source 3). When I worked in the corporate world, I regularly spent my lunch break outside. Where I live now is very green, I enjoy watching the birds and lizards outside. Have you ever tracked a butterfly through the sky? It is surprisingly very calming.

• Practice breathing.

Breathing exercises can significantly reduce stress. There are many apps available to guide you through breathing exercises. I have been enjoying Breathwrk. Gretchen Cuda explains, “Research has shown that breathing exercises can have immediate effects by altering the pH of the blood, or changing blood pressure. But more importantly, they can be used as a method to train the body's reaction to stressful situations and dampen the production of harmful stress hormones” (Source). Breathing exercises can train your body to react in a stressful situation and can also lower the affects of harmful prolonged stress hormones.

• Exercise.

The CDC recommends doing at least 150 minutes of exercise per week. It does not need to be done all at once. You can reach 150 minutes if you exercise for 30 minutes per day for 5 days per week (Source). Serena McNiff points out, “While 30 minutes of daily exercise is a good goal to set, it’s better to get some activity in than none at all” (Source). I like using the FitOn App. It is free and you can be encouraged by your friends.

• Eat more healthy foods.

One way that some people handle stress is by eating comfort foods. When you are stressed, do you find yourself reaching for cookies or other sugary foods, caffeine, or alcohol? I tend to keep a stash of chocolate bars and cookies for such instances. Heathwise.org recommends “avoiding or limiting caffeine. If you drink alcohol, do so in moderation. Don’t skip meals; use mealtimes to relax and reflect on your day.” They also propose to “avoid eating to relieve stress” (Source).

• Spend time with friends and family.

Social interactions are necessary for mental health. God did not make humans to live in isolation, but in community. Regular and frequent fellowship with other believers was included in the first church’s actions in Acts 2 (Source Acts 2:42-47). Not all interactions are equal. Try to find people who do not drain your energy, those who encourage and support you. Face-to-face interactions are better than online interactions (Source). Facetime and Zoom calls can increase stress rather than reduce it (Source).

• Laugh.

Laughter really is the best medicine. David DiSalvo explains, “Research into laughter…reveal[s] that it's a potent drug with the contagious power of a virus that conveys a slew of benefits for the mind and body”(Source). Laughter has many health benefits. Laughter releases endorphins (your feel-good hormone), can burn calories, allows the body to relax, boosts the immune system, and can relieve pain (Source 1, Source 2).

• Consider counseling.

I am a big promoter of professional counseling. I have had many counselors in my past who have assisted me with issues over the years including how to manage stress. In my current profession, it is encouraged for us to check in with a counselor once per month to discuss our mental health. Not all professional counselors are the same. Do your research and ask questions about how they counsel. You can even ask your friends and family for recommendations.

My Game Plan

Step one: Acknowledge the problem. I struggle with stress management.

Step 2: Create a game plan to help manage stress. I have set some healthy goals that I would like to accomplish this year to help manage my stress. Stay tuned for another post with more details.

Do you have any questions? Message me today. I don’t have all the answers, but I can help you research the answer and/or point you in the direction of someone who may be able to answer your questions.