How can you monitor your stress levels and know when to take a break?

From a nutritional prospective, stress is best managed through regulation and pleasure. It's back to basics with having regular meals and keeping hydrated. Rather than worrying about choosing the right foods for your plate, it is acceptable to favour foods you love and just fill your plate as an adequate serving size. Then it's about sitting back, relax, choose a positive environment to enjoy your meal. Finally let's not forget that food intake, exercise and sleep are all fundamental steps in our wellbeing. If one is missing, the others will be affect and ultimately contribute to stress levels.

Feeling stuck, having trouble identifying alternatives, racing thoughts (with or without ADHD), even boredom and listlessness are symptoms of being beyond ones “window of tolerance” for stress. These symptoms are signs it’s time to take a break, move the body, drink water, breathe more deeply, connect with other humans, sing, dance, laugh, or play. Trying to force yourself to be more productive is anything but…

Much of our stress is self imposed. Being in the present, not the future or the past is the way to go. Regretting the past, whatever happened, happened already and there is nothing to do about it. Or worrying about the future; the future hasn’t happened yet and maybe you can make plans but there’s really nothing you can do about it right now.

There are physiological and psychological aspects of the stress response system. Stress is “felt” within the nervous system and modulated through the Hypothalamic-Pituitary Axis and the brain. Because no two individuals’ brains respond in the exact same way from a psychological perspective, a stress response to one person can create a more ‘trauma-based’ reaction versus that same stressor in another person can create motivation. Ultimately all stress creates not only a physiological change but also a behavioral change. These two factors together manifest adaptation. Which can be a positive, negative or multidimensional adaptation that occurs. No matter the stress, adaptation is the end result.

Accept what you can change; Accept what you can't change; Live with your values and beliefs. -From the Acceptance and Commitment Therapy Model

Cravings for high calorie foods consisting of a combination of starches and fats (i.e. cake, pizza, crisps) are also a sign that we're experiencing stress. As are changes to our normal hunger levels that can't be associated with a change in routine. Both increase and decreased hunger for no apparent good reason can be a sign of stress.

Sleeping problems due to anxiety, feeling wired up but tired and unable to relax, inexplicable muscular pains, getting sick more often and digestive issues. These are the signs your body gives you that you have excess stress (Toxic Stress) that, if left within yourself and not released, can turn into chronic stress, which is one of the main risk factors for chronic disease, depression and anxiety.

In 2013 we received an Australian Government R& D Grant to develop a health assessment tool. Given the recent focus on managing and mitigating psychosocial risk in the workplace ( ISO 45003 and various Australian State Legislation introduced in late 2022) we have expanded that Health Assessment tool to incorporate workplace wellbeing and stress. Measuring is an important part of managing workplace wellbeing, proactively.

These approaches provide insights into stress levels and help determine when to take necessary breaks. Physiological Signs: Monitor physical cues like increased heart rate, muscle tension, and shallow breathing. Wearable Technology: Use devices like smartwatches for heart rate variability data. Self-Assessment: Regularly evaluate your emotional state and stress-related symptoms. Biofeedback: Consider professional guidance for in-depth stress response analysis. Mindfulness: Develop awareness of mental and emotional stress indicators.

Also remember the hormone cortisol-- this is released during the "fight or flight" effects we experience in times of stress. Sweaty palms, increased heart rate, increased blood pressure, cortisol is being released, and could explain why we crave carbohydrates more during times of stress!

All the insight and knowledge of what you can do or could do is of no use to you if you don't begin right where you are, this moment. This moment refers to the moment you are in now. Start from where you are. Notice what is going on within you. You can choose to be aware of your inner guidance, your inner voice this moment instead of the "should thinking" in your head. Make an authentic decision of what to do and how to do it and when to do it but translating that "should" to a "could".

All the willpower in the world can’t keep stress responses at bay. This is because the subconscious mind rules our emotions and our nervous system. In order to quickly, easily move on from stress in any lasting way, it needs to be addressed on the subconscious level of the mind. Methods like EFT, EMDR, NLP or hypnosis can be helpful in achieving this more quickly than mindfulness alone, but my favorite tools are made by Orpheus because they have combined the most effective aspects of already proven methods and basically made napalm for stress and other triggers.

3 ways to manage stress effectively: 1) Focus on what you enjoy Focusing on enjoyable aspects of activities to shift into a calming state, promoting parasympathetic response. It takes time but helps regulate stress. 2) Be in the moment Staying present to avoid lingering stress. Living in the moment reduces sympathetic response. Letting go of past issues and future worries prevents anxiety and depression from building up. 3) Downregulate For downregulating at the end of the day is to set aside the phone and do a simple breathing routine (3 sec inhale: 3 sec breath hold: 6 sec exhale). Repeat this pattern for about 5 to 10 minutes and you will notice your heart rate and body start to down shift.

Find an art form that suits you and express yourself to release stress. You need to interrupt the vicious circle of ruminating your thoughts and turn it into a virtuous circle where you can gain insight into what drives you and what you're longing for. If you choose to not lie to yourself, you'll be able to see the source of your stress through your art. Break the cycle. Confront your issues. Get better and be happy again.

Reflecting on how you deal with daily challenges; habits that make things better; habits which make things worse; building physical, mental, and emotional recovery strategies into your life.

In the 1950s, sleep researcher Nathaniel Kleitman discovered that the human body tends to move through 90–120-minute cycles. At night, these cycles correspond to the different stages of sleep. During the day, these cycles correspond to different levels of energy and alertness. Kleitman referred to these cycles as the “basic rest-activity cycle” (aka ultradian rhythms). Listening to your body and recognizing the natural ebb and flow of these cycles can help you determine optimal moments for taking breaks, thereby restoring your energy and enhancing your overall productivity and well-being.

When one feels “exhausted, irritable, or depressed; having trouble concentrating, remembering, or making decisions” they are not in a neurological position to know or recognize to take a break. The threshold has passed and supportive family members, friends and coworkers may be the best next thing to give us perspective on our situation. If you were blindsided by your stress, that’s because you’re were stressed. That’s exactly the point of why stress can be a slippery slope to deeper sense of life dissatisfaction, hopelessness etc. Surround yourself with good people and connect with individuals you feel sincerely emotionally safe with.

Adding space into our day is crucial when it comes to managing stress. But, don't wait until you think you need a break, or the signs are in front of you. We often don't notice we're stressed until it peaks. This requires a longer recovery. Instead, build active recovery into your day so that you can get into the habit of regulating your nervous system rather than hanging out in fight or flight. It's as simple as breathing slowly and deeply into your belly. Have you noticed how we shallow breathe / hold our breath when stressed? Or, take a walk. Physically removing yourself from your desk provides psychological safety and an opportunity to reset. Actively step back from the hustle and grind and give yourself the gift of spaciousness.

It's very easy to forget about self care when experiencing stressful situations OR when we're totally invested in our job/business. In my experience, the best policy is to schedule non-negotiable rest breaks and force yourself to stop for a little while to give your mind and body some space. If doing nothing feels alien and unsettling (i.e. more stress), try switching the type of activity you're doing. For example, if busy with your year-end accounts (logic) try and do something creative (cook a fancy meal). And vice-versa.

Just like staying hydrated, waiting until you feel the urge to take a break may indicate that it's already too late. Stress management strategies, like intentionally switching off, should be integrated into our daily routine when we're in a relatively calm state. Otherwise, a stressed mind may struggle to effectively employ these techniques or even realise that it needs a break. So from my experience regular breaks need to be part of our daily routine to allow our minds and bodies to deal with everyday stress.

Something I would add is take time to go outside. Allowing the eyes to diverge and look in the distance can decrease sympathetic activity, and increase parasympathetic activity. Also light on the skin helps with the utilization of sugar and improves hormone production. Sunlight in the eyes also helps the body reduce adrenaline and increase dopamine.

And fill your lungs with fresh air. Listen to the birds sing or the owls hoot. Feel the warmth of the sun or glow of the moon.

Totally agree with Erin. Building a daily connection with nature and exposing your eyes and skin to the early morning sun..... we prepare for a good night's sleep from the moment we wake up. Also understanding our relationship with artificial light via computers, phones, tablets, and LED lights and the impact that has on our circadian rhythm which affects every aspect of our health, physical, mental, and emotional.....and how we respond to stress

During those mini breaks please go outside for a little walk, breathing in fresh air, take a look at the clouds, feel the sun or wind on your skin. This will calm your nervous system. And this is what coming to your senses realy means.

Reduce your neural load, your stress, by taking a break. A break also allows awareness to pivot if required. I love taking micro moments, and my clients love it too. 15 second mindfulness and focus on your breath or the aliveness in the wind or the flavours when eating. Meditation works too but micro breaks feel doable and is what busy minds need. A circuit breaker. A reminder of who you are. A pivot point from reactivity to responsiveness. A reminder you are in control and not at the mercy of your bodily responses and all the external demands. But in those moments, listen to what you really need. Do you need to go outside and eat lunch? Your brain needs a circuit breaker and you are the only one who can give it one.

Receiving massage therapy on a regular basis is a proven method to deal with stress. Most people look at massage as a luxury perk when in fact it's an excellent method of self care and preventative maintenance. Multiple studies have shown that receiving massage can lower levels of the stress hormone cortisol while simultaneously boosting levels of dopamine and serotonin. Because stress can lower immune function, it simply makes sense that massage can be an integral component to a healthier, less stressful life.

Create a system for yourself that holistically embraces many aspects of your life. Learn yourself and design your stress management system to best fit the system you already have: your life. This will ensure its sustainability. Take small actionable steps, don't want radical change all at once. I'm sure you're familiar with failed exercise plans or diets that died in a few months because they didn't fit in properly with your life. We always react to change on an non-conscious level by trying to return to the status quo.

You can learn to make Stress work for you, not against you! The key is to recognise and feel when you have a toxic stress level and knowing your unique stress factors. Learning tools such as Tapping, walking barefooted on soil, grass or sand, dancing, walking, listening to your favourite music, getting a hug from someone you trust, are only some of the things you can do to release excess stress. Once you do and practise the above, you can have a healthy stress level that you can use as a fuel for your motivation and to focus on what you do best!

I believe that having clear boundaries are key to maintaining stress levels. For example, I will not respond to e-mails or do anything taxing in the evening, and won't be online as much on the weekends, as I like to have my personal time, and enjoy my family and friends, away from my work and whatever else may be keeping me busy.

To maintain optimal stress levels, incorporate mindfulness for self-awareness, manage time wisely, prioritize regular exercise, maintain a balanced diet, prioritize quality sleep, nurture social connections, limit stimulants, practice relaxation techniques, consider professional support when needed, and engage in enjoyable hobbies. These practices collectively promote well-being and stress resilience.

Stress has positive aspects, often referred to as eustress. When stress is too low, activation is slowed. Too high, performance declines. Finding the middle ground produces the optimal performance levels. Like getting up for the game, best outcomes follow moderate stress levels.

We cannot control all that will trigger a Stress Response. We can control the stories we tell ourselves that may trigger the reaction. Overtime. We can reduce our baseline so it takes more to trigger this helpful evolutionary response. With practice, we can harness it when we need a boost and mitigate it when we need a break.

I found it life changing when during my Stress Management studies I learned that Hans Selye who dedicated his life to research stress & its effects and named the phenomenon Stress, later in his life said that if he would have had a better understanding of the English language, he would have called it strain. Let that sink in for a moment. I hope it will be just as much of a lightbulb moment for you as it was for me.