Stress is America's silent killer. With 3 out of 4 adults reporting that they are feeling its effects, the American Psychiatric Association has even gone as far to say that we're in the middle of a national mental health crisis. The consequences of prolonged periods of stress are as harmful to the body as alcoholism and substance abuse, but many don't pay attention to the warning signs.
Before we discuss stress-busting techniques, let's define what it is. At its core, stress is your body's response to a perceived threat. The form this threat takes can cause emotional, psychological, or physical strain on the body in the form of a sudden release of hormones. Small amounts of stress may cause pupils to dilate or breath to quicken, but if the intensity of the stress increases, the body crosses over into fight-or-flight mode.
This overdose of cortisol and adrenaline, the primary stress hormones, cuts off the body's normal functioning until the threat level diminishes. But what happens if your body constantly feels threatened? These continuous hormone spikes, and the responses they cause, are what damage the body in the long run.
The Different Types of Stress
Stress typically falls into one of three categories: acute, chronic, or episodic. Acute stress is the short bursts we experience in day-to-day life that quickly subside, like the sudden jumps on heart monitors. Chronic stress is similar to the constant background din of never-ending building works at your house. Toxic jobs, bad marriages, and health issues are common chronic stress causes. Episodic stress, meanwhile, could be described as acute and chronic stress running rampant. Dark clouds roll over and never seem to turn into sunshine. People who suffer from episodic stress report having poor mental health, low ability to cope with challenges, and experience little joy and satisfaction.
How to Combat Stress
Don't let this happen to you. When you notice your stress levels rising, use one of our ten stress-busting tips:
Regular Exercise - Exercise is the single greatest gift you could give your mind and body. Going to the gym or playing sports frequently releases mood-enhancing endorphins that combat stress.
Establish Personal & Professional Boundaries - Learn to say no. Having loose or non-existent boundaries leads to a life full of stress and chaos. Saying no does not make you a bad person. It's vital for your well-being.
Set Aside Time Every Day to Relax - Whether it's in the morning or evening, make sure there's a time when you let yourself do absolutely nothing. Adults lead very demanding lives where they wear a lot of hats. Setting aside time for you to just be will make a noticeable difference.
Create a Self-Care Routine - You are worthy of taking care of yourself. Take some time and figure out ways to show your body the appreciation it deserves. Go bargain hunting for beauty treatment discounts, splurge on a day in the spa you've always wanted to try, get out in nature and breathe the fresh air.
Eliminate Toxic People or Environments - How do you know if someone is toxic? Telltale signs of toxicity include, feeling constantly on edge around someone, dread speaking to them, or find yourself endlessly ruminating after spending time together. Toxic people drain our energy and compromise our well-being. Show up for yourself and take a big step back from relationships that drain you. If your job is toxic, it might be time to reconsider looking for other options. Here are some signs your workplace is toxic.
Set SMART Goals - Nothing is more satisfying than working towards and achieving a meaningful goal. Take time to look inwards and discover how you can make yourself feel proud. You deserve to make all your dreams come true. For more on how to set SMART goals, read on here.
Practice Mindfulness / Meditation - slowing down and focusing on the moment is a powerful antidote to stress. Most destructive or damaging thinking patterns stem from unhelpful predictions or staying bogged down in the past. Be brave enough to be here now.
Disconnect - human beings should not have their phone constantly in their hands. We now have enough evidence to back the scientific theory that excessive cell phone use causes stress, anxiety, or depression. Turn your phone off and look at the world around you. You might find that you like it!
Heed Warning Signs - if you are anxious, irritable, unable to relax, and have problems sleeping, you are STRESSED. Take action now before it becomes more serious. There is no shame in saying that you need a break.
Spend Time with Loved Ones - being around people you love and care for and who love and care for you will lower your heart rate and cause endorphins to release around your body. The most important thing you will take with you throughout your life is the people you hold closest to your heart. Prioritize them today.
There you have it, ten tried and tested stress busters! We hope you try one or a few of them out next time you feel your blood pressure rising. If you liked what you read and want more information like this, check out our blog.
On a serious note, if you have been experiencing severe or prolonged bouts of stress, reach out for help! Get in touch today to have a confidential, no-strings-attached call with one of our team of mental health experts. They are fully trained and certified in many stress-reducing techniques and treatment options.
