Tips from the Farmington Valley VNA
Do you handle stress as well as you used to? With so many world events weighing on us, and our own family, work, and personal issues, it is no wonder that we often find ourselves overwhelmed. Chronic stress, especially when combined with poor eating and sleeping habits and lack of exercise, increases the chances of many illnesses. Just knowing we are under stress can create more anxiety. But rather than spiral out, let’s look at some ways to help ourselves.
Our body’s stress responses gets us through hard times. When you sense a threat, your body releases stress hormones to give you energy for the “fight or flight” response. If you get stressed out frequently, or if small daily items create anxiety, the stress response can become constant and cause chronic inflammation, raising the risk of heart disease, stroke, and dementia as well as other inflammatory conditions.
Healthy habits make us more resilient. The best way to cope with stress is to get at least seven hours of sleep per day, eat a predominantly plant-based diet, exercise regularly, meditate, and stay socially connected. Also, recognizing anxiety when you feel it coming on is a skill. Acknowledging stress is the first step to solving it with on-the-spot relief techniques.
Take a brisk walk. A quick 10-minute walk burns off stress hormones, counters muscle tension, and releases the body’s feel-good chemicals.
Use laughter. Watch a funny show, read some jokes, think about some fun times in your life.
Reduce loud noise. Too much input can be a stress trigger. Remove yourself, turn off the sounds, or wear earplugs.
Take a mediation or prayer break. Being mindful of your surroundings and feelings can break a stressful cycle. Thinking of your senses and being grateful for them can cause an overall relaxation.
Do relaxation exercises. Slow your heart rate and lower your stress hormones by doing slow controlled breathing. Take ten prolonged breaths in and out.
Use positive self-talk. Being self-critical activates a stress response. When you catch yourself talking negatively to yourself or calling yourself names, ask, “Would I ever say this to a friend”? Be your own best friend.
Ask if it’s worth it. Will you remember this incident a year from now, or even next week? Try to give up the frustrations that really do not matter.
Watch for toxic triggers. Some people or events can cause us acute anxiety. Have the strength to remove yourself from conversations that are not healthy for you.
Count your blessings. When you wake up in the morning, count all you are thankful for before doing anything else. Find three positive things for each negative thought that creeps in your head.
Set aside time for hobbies. Creative work calms the mind, as does reading, music, playing games, and watching positive old movies or shows, all provide calm entertainment.
Avoid substances. Alcohol, drugs, tobacco and even excessive caffeine can increase stress. Reduce or stop use. Seek professional help if addiction seems to be present.
Reach out for help. Ask someone to listen to your fears or concerns. Relieving a burden, either physical or mental, will help reduce stress. You don’t have to go it alone.
If life continues to feel overwhelming, do not hesitate to reach out to your health care professional for help. Some anxiety is relieved best by medication and talk counseling. Also, if you feel tightness or pain in your chest, dizziness, or acute head pain, immediately seek medical help.