Managing Stress

Its April -Stress Awareness Month. We can't live a stress-free life, but we can manage the stress. First, we need to be aware of the signs of stress. Stress can show up both physically and emotionally.

Physical Signs

Psychosomatic illnesses: caused in part by emotional factors and the prolonged effects of stress. (ex. hypertension, emotional disorders, stomach issues and asthma)?

Mind-Body Connection: emotional reaction can lead to sickness and tension throughout your body. Where do you hold stress on your body?

Headaches and migraines?

Change in sleep and/or eating patterns.

Weekend immune system.

High blood pressure

Grinding or clenching your teeth which can lead to TMJ.

Emotional Signs

Frustration, overwhelm, fear.

Change: career changes, financial changes, relationships causing stress, anxiety and fear.

Pressure: not feeling satisfied, high expectations, unrealistic beliefs

Irritable, moody, quick to snap at others.

Feeling scattered/brain fog- issues with attention, focus and concentration.

Ways to manage stress.

Mindfulness - there are a variety of ways to be mindful- meditation, guided meditation, deep breathing, grounding, etc.

Flow- do an activity that causes flow. Flow is when you are doing an activity you love that also challenges you. You become completely immersed in the activity, you don't realize how much time has passed. It can be a sport, or something creative. What causes flow for you?

Nature - spending time in nature produces mindfulness. It also provides sunlight which is powerful. We receive vitamin D from the sun which helps with our immune system, bones and our moods.

Watch your diet - when we eat a diet high in processed, chemical foods it causes inflammation in our bodies which can cause depression. Caffeine and sugar can cause the shakes/jitters which can make us more anxious. Alcohol is a natural depressant. Be mindful.

Recognize your triggers. When we know what triggers us, we can prepare and plan for it. If you can avoid the triggers, then do it. Triggers can be people. Be mindful of who you spend your time with.

Minimize your use of technology - be mindful of how social media makes you feel. Social media can be overwhelming, over stimulating and cause FOMO and/or comparing ourselves to others.

Are your basic needs met? Your basic needs build a strong foundation and without them we feel stressed and unbalanced. Are you getting enough sleep? what does your diet look like? how much water are you drinking? are you getting enough exercise?

Journal writing can be a great way to release what's ruminating in your head- free writes are great. Write whatever you are feeling. Don't judge or spell/grammar check.

For more information, please visit www.dianelang.org or email Diane at [email protected]