Take care of your physical and mental health
5 Effective ways to manage stress
Have you been feeling stressed lately? You’re not alone. Many people feel overwhelmed by too many responsibilities, endless commitments, and not enough hours in the day. But constant stress is no small matter—it can harm both your body and your emotional well-being, especially if, like many women, you’re a mother or caregiver.
How Does Stress Affect Your Life?
Stress shows up in many ways, often causing physical symptoms, emotional strain, and unhealthy habits. Some common signs include:
• Anxiety or panic attacks
• Headaches
• Muscle tension
• Stomach discomfort
• High blood pressure
• Depression
• Rapid heartbeat
• Overuse of alcohol or drugs
• Sleep problems
• Overeating or loss of appetite
• Weakened immune system (getting sick more often)
Stress can also be contagious. If you care for others, your emotional state may impact the people around you.
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5 Practical Ways to Regain Control
The good news is that stress relief doesn’t have to cost a thing. Here are five simple but powerful habits that can help you feel better, protect your health, and regain your balance:
1. Get Moving
You’ve probably heard this before: exercise is one of the best ways to fight stress. Physical activity triggers your brain to release feel-good chemicals that ease anxiety and improve your mood. Even a short walk can help you “reset” a bad day.
Kristen Hancock, a family nurse practitioner in Minnesota, says that since the pandemic, many people have stopped doing the activities that used to be part of their routine. If that’s your case, don’t worry—you can start again. The key is to go slowly. Even 10 or 20 minutes a day can make a real difference.
2. Eat Well
Food isn’t just fuel—it also affects how you feel emotionally. During stressful times, it’s common to turn to sugary snacks or junk food for comfort. But these “treats” often lead to a crash that leaves you feeling tired and irritable. Over time, they can also harm your health.
To stay balanced, try to cut back on sugar and processed foods. Add more fruits, vegetables, and protein to your meals. Bored of the same old apples and carrots? Try something different like kiwi or kale. Protein also helps you stay full longer, making it easier to avoid unhealthy snacks.
3. Make Time to Relax
Take time each day to unwind and recharge. Journaling, practicing gratitude, or simply breathing mindfully are simple tools that can lower your stress levels.
One exercise Hancock recommends for moments of anxiety or panic is to use your five senses:
• Name five things you can see around you.
• Notice five things you can physically feel (for example, your clothes against your skin or the temperature of the air).
• Repeat this process with the other senses.
This practice can help calm your mind and bring you back to the present.
4. Improve Your Sleep
Getting enough quality sleep is essential. Stress can disrupt your sleep, and poor sleep makes stress worse—it’s a vicious cycle.
If you have trouble falling asleep, try progressive muscle relaxation: breathe in and tense a group of muscles, then breathe out and relax them. Move from your head to your feet. This simple technique can help you fall asleep faster.
If you still wake up feeling tired or struggle to stay asleep, talk to your doctor. It could be a sign of a sleep disorder.
5. Ask for Support and Be Kind to Yourself
Stay connected with people who support you. Sharing your feelings with someone you trust can lift a huge weight off your shoulders.
Most importantly, be gentle with yourself. Don’t expect perfection. As Hancock says, "If today you only managed to clean the coffee table but didn’t get to the laundry or make the bed, that’s okay. Celebrate the small wins. You’re doing the best you can."
About the Creator
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