Stress affects every human being on the planet. It affects thoughts, actions, and reactions. Chemicals, adrenaline, and hormones build up in response to stress.

Modern lifestyles make it hard for them to dissipate. The effects of this can be serious enough to cause significant physical and psychological damage.

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A body’s response to stress can become toxic when exposed to it over long periods of time. Long-term stress weakens the immune system and exhausts adrenal glands and internal organs.

You may develop ulcers, high blood pressure, heart disease, or fatigue disorders.

You may get headaches; have trouble concentrating, develop insomnia or depression.

You may become irritable, more aggressive, and more frustrated.

You may eat more and seek out unhealthy comfort foods.

Some people add to the stress by dwelling on it. Worry and imaginations run wild. Keep piling on stress and can get stuck in a vicious cycle.

Environment is a factor in stress

Today’s society has become more uncivil. Common courtesies aren’t practiced as often and etiquette lessons aren’t taught. Attitudes have become more casual. There’s more mobility and anonymity with today’s technology.

Another factor is that our environments are constantly changing. Technology continues to change and grow. Our work environments adjust to our changing economy. Change is inevitable but today it happens so fast that we have a hard time keeping up.

What is the source of your stress?

To identify the source of your stress, ask yourself these questions:

• Who gets you angry?
• What situations or circumstances cause you stress reactions?
• Where are you most likely to lose your cool?
• Why do you get defensive or react negatively?
• How do you usually behave in response to stress?
• Keeping a journal to record the causes of your stress and how you react may be helpful in recognizing the patterns of stress in your life.

Once you have a better understanding of the causes and your reactions to stress, you can develop a plan to bring harmony back into your life.

Ways to reduce your stress

Reducing stress is vital for our health and well-being. Following are 15 ways to reduce stress and decompress:

• Take time to relax each day. Stop for a few minutes several times during the day and close your eyes. Take inventory of your body and notice where you feel tight or have aches.

Take a deep breath and try to relax those areas. Think about relaxing those specific spots and clear your mind of other thoughts. I have to consciously relax my neck and shoulders because that is where I tend to carry my stress.

• Playing soft music or nature sounds can help calm your mind. Let yourself get lost in the sound and push all other thoughts from your mind. Hum along as you listen.

I like Norah Jones or Sade as they have a calming effect on me.  I also have a sound machine next to my bed that helps drown out noises that may be distracting me from being able to relax or fall asleep.

• Gentle stretching helps release muscle tension. It causes the brain to release chemicals that help you feel happy and lowers the levels of the stress hormone cortisol. Remember to breathe and you will feel renewed and energized.

I try to do this several times a day as I tend to have a lot of muscle tension. It helps my aches and pains melt away. If I have enough time, I take a short walk too. This helps clear my mind and feel better able to face my work duties again.

• Drink lots of water to wash the toxins from your body. Avoid caffeine. I can’t drink tea or soda past 3pm. If I do, I have a hard time sleeping. I always have a glass of water handy no matter what else I am drinking. Our bodies need to stay hydrated to operate optimally.

• Eat healthy foods. Keeping your body healthy is the best way to fight stress and resist its harmful effects. A balanced diet high in fiber and protein, low in fat, and easy to digest helps your body work more efficiently.

Your organs rely on a nutritionally balanced body to work well and control the changes brought on by stress and anxiety. Minimize or restrict the great white hazards – white flour products, white rice, white potatoes, and sugar/sweets.

I’ve replaced my potatoes with sweet potatoes, white rice with brown rice, and white bread with whole grain. I hardly ever eat sweets except in very small portions or on very special occasions.

• Get plenty of sleep. The body repairs itself during the sleep cycle. Develop a routine that your body will get used to. Keep the same bedtime each night of the week.

An hour or two before bed, begin to wind down. Avoid anything mentally or emotionally demanding. Do something that you find relaxing and calming.

I like to read in bed until I feel sleepy. I know that I’m no good the next day if I don’t get enough sleep. I make sure to get at least six hours each night during the week and more on the weekends!

• Spend time with loved ones. Relaxing with family and friends can be a stress reliever. However, if you do not find this relaxing, you should avoid it.

There are certain people in my life that I have to limit my time with because they cause anxiety. Learn to set boundaries with energy suckers and make sure to spend more time with those that support and encourage you.

Remember to give and receive hugs as it can be calming and healing.

• Change the way you think. You can’t control everything. The only thing you can control is yourself. You can make good choices or bad choices. You can choose to be happy and not let others steal your joy. You can choose to have a good attitude. You can choose to be grateful. You can choose to focus on the blessings in your life.

You can choose to not get sucked into an argument or power play. You can choose to not worry or grumble. You can choose to walk away. You can choose to let it go.

Accept what you can’t change and change what you can. I could tell you about my lessons with these concepts, but that would make this blog way too long! Perhaps another time 😉

• Do something that makes you laugh. They say laughter is the best medicine. See a live comedy show or watch a comedy movie. Call a friend that makes you laugh.

I have come to appreciate silly humor because of its ability to make me laugh and decrease my stress. It is a good way to give your mind a diversion, lightens the emotional tone, and engages others. 

For some ideas, read this book.

• Find a hobby that you enjoy. It allows your mind to focus on something besides your worries. Working with your hands and being creative can be freeing. I have some crafts that I work on and also find writing gives me a creative outlet.

• Focus on positive thoughts. Optimists enjoy increased health and a longer life. Positive thoughts give us energy and inspiration. Remember that failure is not final and don’t be so hard on yourself.

Attempt to see the glass as half full. Think of your good qualities and achievements. This is a lesson I have learned and it has changed my life.

• Enjoy some fun time away from work. Whether it’s a vacation, a staycation, or a weekend get-away. You’ll enjoy the break from your duties and have something to look forward to.

Enjoy the now and be in the moment.  By pushing ourselves too hard we put ourselves, our family, and the company at risk. A change in routine and/or environment can help improve your state of mind.

Your coworkers and customers will be glad you did. My parents live at a lake about three hours away. I try to take a Friday or Monday off every few months and drive down to visit.

It’s good to see my parents but I also enjoy being in nature and getting some sun. I also tend to get more rest when I’m there because I’m not constantly thinking about all the chores that need to be done.

• Slow down the pace of your life and learn to say no. Try to reach a healthy balance between what really needs to be done now and what can wait.

Also, give yourself permission to ask others for help when you need it. Learn to prioritize and you’ll feel less stressed.

• Try to identify your stressors and adjust yourself so that you react differently to them. Making these changes will take time and may be difficult.

You don’t have to make them all at once. Take one at a time if necessary. Schedule time on your calendar if you need to. Small steps add up to big changes.

Be kind and gentle with yourself as you make adjustments. Keep it up and don’t give up and it will become a way of life.

• Breathe – Discover a simple guide to putting an end to stress and wasted time. In this Ebook, you’ll find out how to manage your stress more effectively and live a happier life!

Conclusion

Stress is normal and can come into your life at any time.  When it becomes frequent, you could be at risk for more serious conditions. 

If you feel your stress or anxiety is starting to take over your life or causing you problems, seek professional help.  A professional can help you understand your symptoms and recommend other effective techniques.

With much love,

Jeana