12 Ways to Take Charge of Your Stress Levels

What is stress?

Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives.

Source: https://www.who.int/news-room/questions-and-answers/item/stress

Stress happens to everyone at some point in our lives. It depends on the way we live and the situations we encounter. Stress can look very different from one individual to the next, and so will the management of it.

We are all unique in the way we act and feel situations. The way you manage your stress will differ from your friends'.

Managing and reducing our daily stressors is vital for a healthier lifestyle and well-being. 

By managing your stress levels regularly, you will:

1. Learn to cope with stress more easily such as in situations at work and in relationships.

2. Overcome stress quickly

3. Reduce long-term stress

We come across constant daily stressors, right from the moment we wake up. We manage to shrug off most of them but some worm themselves into our lives. From looking for your lost car keys to finding a parking spot at work. Stress exists everywhere and it affects all of us.

Stress can affect us in four different ways:

Physical symptoms. (The body)

Head aches

Constant fatigue

Tension in your body (neck and back pain).

Dizziness

Digestion problems / stomach upset

Excessive Acne

Emotional symptoms (Feelings)

Mood swings

Irritability

Anxiety

Apathy

Cognitive symptoms (Brain and focus)

Problems with concentration

Memory

Lack of focus

Brain fog - hard to think clear thoughts

Behavioral symptoms (How we act)

Changes in appetite

Social withdrawal

Use of Alcohol and Drugs

Obsessive behavior

Changes in Libido

Depression

The list could be endless, and we can agree that none of the above are good for us in the long term. You may have felt one or all these symptoms, while someone you know is always having headaches and stomach problems. Everyone reacts differently to stress. Having excessive stress levels is not good for us because it leaves the body in a crisis mode where our bodies react.

The most important thing that we can do for ourselves is to recognize and manage stress before it becomes overwhelming and interferes in our lives.

Four benefits of reducing your stress levels:

1. Better sleep. When you feel stressed, your body is often tense and it's impossible to relax.

2. A better immune system. Stress weakens the body and makes you more vulnerable to sickness. Relaxing can help your body's natural defenses to stay strong.

3. A regular mood and relationships. Stress can cause you to have mood swings and be irritable to be around. Your attitude can change, and your friends might find you hard to talk to.

4. Healthy weight management. When you feel stressed you naturally look for some relief and that is usually food. We crave sugar and salty snacks when we are feeling down. By reducing your stress, you are also giving your cravings a break.

The risk that excessive stress can lead to:

Poor physical health

Burnout

High blood pressure and heart disease

12 Ways to reduce and manage your stress levels:

1. Get plenty of sleep. Sleep is vital to our health. It's where our bodies rest and recover from our days.

2. Keep a routine. Keeping a regular routine can help us to manage our time better and feel in control of our lives.

3. Connect with others. Talking to friends and family can greatly reduce your stress.

4. Eat healthily. Try and maintain a balanced diet with plenty of fruit and vegetables. Make sure you get plenty of fluids.

5. Exercise regularly. Even walking is a great way to reduce stress. Take the stairs at work instead of the elevator. Park further away from the office and walk the last block.

6. Reduce your time following the news and social media. It goes without saying that we live in turbulent times right now. Watching too much news and social media can increase our stress levels.

7. Practicing Mindfulness and Yoga. Being mindful is the practice of feeling present in the moment without judgement and thought. It allows you to pause and focus on your inner thoughts, feelings and body sensations.

8. Self-care. Looking after yourself is paramount to your general health. Notice how you feel when you are tired and allow your body to get plenty of rest.

9. Speak up for yourself. If someone is mistreating you, let them know how you feel. Communicating is key to let people understand you better.

10. Take Action. If something is bothering, you. The best way to make it go away is to deal with it.

11. Get Organized. If your world is chaos, the best thing you can do for yourself is to make your home a nice tidy space where you can relax.

12. Create your own space. A space where you can be alone with your thoughts and feelings without getting disturbed.

The change starts with you. Are you up for the challenge?

My name is Lizzy. I'm a trauma survivor, a wife, a mom, a teacher, and an author.

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