When you’ve got an unexpected bill, a dead car battery or family trouble on your hands, are you like a cartoon character with steam shooting out of your ears or are you more like a cool cat who handles stress with ease? Stress is a normal part of life, but it’s something that people often struggle to manage. With everything going on in the world today, many of us are experiencing even more stress than normal. Understanding how stress works can help us cope with everyday challenges and reduce the risk of health issues that often go hand-in-hand with stress overload.
Have you ever “blanked out” while taking an exam or during another stressful situation? This “freeze” response is actually a common reaction to stress. In fact, when we are feeling stressed or anxious, communication between the emotional center of our brain (the amygdala) and the reasoning/logical part of the brain (prefrontal cortex) can be impaired, making it difficult to think clearly and make sound decisions.
Physically, when confronted with a stressful situation, our bodies release cortisol and adrenaline, hormones that speed up breathing and heart rate, and cause muscles to tense. This response prepares us to fight or flee. In prehistoric times, this “fight or flight” reaction was essential, giving us the jolt needed to flee a predator or fight off enemies.
Today, modern day stressors like deadlines, financial issues, or relationship conflicts may trigger that same fight, flight, or freeze response that our distant ancestors felt when facing down a saber tooth tiger. Although today’s stressors are usually minor in comparison, we often face multiple stressors throughout the day. With unrelenting stress, our bodies don’t have the chance to return to a normal state, leaving us anxious and frazzled.
When not diffused, chronic, unmanaged stress contributes to a number of physical and mental health issues, including high blood pressure, digestive problems, anxiety, and depression. It zaps energy, interferes with sleep, impairs short-term memory, and may cause people to lash out at others, straining family and work relationships. Studies have shown that excessive stress can compromise our immune systems, increasing the risk of everything from common colds to various types of cancer.
Being able to cope with stress in appropriate ways is essential to good health. Try these tips to avoid getting stuck in high gear:
• Just breathe. Taking slow, deep breaths is perhaps the most common coping tip, but it actually does help. Try this: With eyes closed, inhale deeply through your nose for a count of four, hold for a moment, then exhale through pursed lips. Focus on the in/out rhythm of your breathing, closing out distractions. Repeat 3-4 times, as needed throughout the day. A few moments of deep breathing gives you time to calm your mind before responding to a situation.
• Connect with your inner child. Brief sensory “play” breaks – like blowing bubbles, batting around a balloon, or squeezing a stress ball or small “plushy” can refocus attention away from stressful situations and quickly trigger a sense of calm. Bubble blowing, for example, naturally slows breathing, and the visual appeal of watching bubbles gently float and shimmer is like a soothing balm on frazzled nerves. (As a childcare provider, this was my go-to magic trick when facing a roomful of cranky toddlers!)
• Practice mindfulness. Mindfulness is simply slowing down and paying attention to what is happening around you in the moment. It involves fully engaging one or more of your senses, without judging or overthinking. If you find your mind beginning to race, take a few minutes to focus on a nearby object. Notice its color, shape, and size – study it as if seeing it for the first time.
• Try visualization. Close your eyes and picture a favorite time or place in your life, or image doing a favorite activity. Focus on every aspect of the experience and imagine yourself in the midst of this happy setting. Fond memories or looking forward to an upcoming event can diffuse tension and foster a sense of hope.
• Embrace nature. Nature has a profoundly calming effect. Studies have shown that even gazing at pictures of nature scenes is calming. If you can, spend some time outdoors in a natural setting every day. If you can’t get outside regularly, try having house plants and photos or paintings of nature scenes placed around your living space.
• Just get moving. Taking a short walk – even just five to ten minutes – can do wonders to reduce stress, especially if you head outdoors to get some natural light and fresh air. Stuck indoors? Walk around the room, do some moderately heavy lifting (e.g. move a box or do a few reps with soup cans or water bottles,) or try some gentle stretching.
• Listen to music or a sound machine. Listening to music or nature sounds has long been known to reduce stress and brighten your outlook. Take a few minutes to listen to a favorite song or add a sound machine – with ocean waves, gentle rain, or bird songs – to provide a calming auditory atmosphere.
• Smile! Find something to smile or laugh about each day. The simple act of smiling – even when you don’t feel like it – has been shown to actually make you feel happier. Laughter is contagious, and when we share it with others, it’s even more powerful. Watch a funny video clip, share a joke, or just look for the humor in everyday life.
Leave a Comment
Log in to leave a comment!