Stress is sometimes an unavoidable part of life. From family responsibilities to work deadlines to other things that may be out of your control, it is easy to feel overwhelmed. While stress can negatively impact your mental and emotional health, did you know it can also cause issues with your physical well-being, too?
When stressed, your body enters “fight or flight” mode. This causes adrenaline, cortisol and other hormones to be released in your body. These hormones can temporarily raise your blood pressure. Even though this is a normal response and is fine in short bursts, chronic stress causes wear and tear on your body that can lead to health issues in the future.
To better manage your stress and keep your body healthy, try these 10 tips for managing stress in your day-to-day life!
1. Practice deep breathing
Deep breathing exercises can calm your body and mind. Inhale through your nose and hold for a few seconds, then exhale through your mouth. Repeat four or five times while putting all your focus on your breathing. This should help you feel more present and calmer.
2. Exercise regularly
Any kind of physical activity is good for your health and can boost your mood. Aim for around 30 minutes of moderate exercise most days of the week. Even going for short walks and doing household chores will do your body good!
3. Eat a healthy diet
It’s important to fuel your body with nutritious foods like vegetables, fruits, whole grains and lean proteins. Too much caffeine, sugar and processed foods – like potato chips and other snack foods – can add to your stress and should be limited.
4. Make sleep a priority
It sometimes feels like there is not enough hours in the day to complete all the tasks you need to do. However, sleep is important for your overall health and should not be sacrificed for other things. Most adults need between seven and ten hours of sleep each night. If you are having a hard time falling and staying asleep, try creating a relaxing night routine. Avoid screens before bed and create a cool, comfortable sleeping environment when possible.
5. Practice mindfulness
Techniques like meditation and yoga can help decrease your overall stress levels. They also pair nicely with deep breathing exercises and can double as part of your daily exercise! Try setting aside a few minutes each day to practice mindfulness and your body will thank you!
6. Set healthy boundaries
Learn to say no when it comes to social events and other commitments that you do not have the time, energy or desire to attend. Make sure to prioritize activities that bring you joy and relaxation. Setting these boundaries can help you maintain your mental health and emotional well-being and keep you from feeling worn out and overwhelmed.
7. Stay connected to loved ones
It is easier than ever to stay connected with friends and family no matter where they are! Sharing your thoughts and feelings with trusted people in your life can help provide comfort and a different way of looking at the situation when you are facing stressful times.
8. Take breaks
It’s okay to take a step back from activities during the day, especially when you start to feel overwhelmed. Whether it’s a short walk outside, a few moments of deep breathing or a quick stretch, a break can help clear your mind and prevent burnout.
9. Practice gratitude
It can be hard to remember all the good things in your life when you’re dealing with a lot of stress. However, taking time to reflect on the positives in your life, like your family, health and other good things, can help reduce stress and bring some joy during hard times.
10. Find support
You do not need to go through tough and stressful times alone. Behavioral health professionals can provide expert help and resources for stress management. HealthLinc’s behavioral health consultants can help you identify causes of stress, create a plan to tackle it and help you make lifestyle changes that can lessen or even prevent the stressful situation in the future.
Remember, managing your stress is an important part of staying healthy mentally, emotionally and physically. By prioritizing self-care, adopting healthy habits and meeting with a professional, you can build a personal toolkit to help you face and manage even the most stressful situations!