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Overcoming the burden

Exploring effective stress-management techniques to find what works for you

by TINA HALLER

Stress is an inevitable part of life, but when it goes beyond a certain level, it can negatively affect our mental and physical well-being. Therefore, it is important to recognize when stress becomes too much so that we can take the necessary steps to manage it.

Chronic stress, caused by prolonged exposure to stressful situations, differs from short-lived acute stress, which is caused by a one-time event. Chronic stress can often be difficult to identify because it can manifest in so many ways. According to the Mayo Clinic, it can lead to:

• Both physical and emotional symptoms (headaches, fatigue, depression and anxiety)
• Changes in behaviour (lack of motivation and focus, irritability and anger)
• Changes in eating habits (overeating, undereating or eating unhealthy foods)
• Changes in sleep patterns (insomnia, sleeping too much)
• Substance abuse and other unhealthy behaviours (smoking or drinking alcohol)

“I often use the analogy of a gazelle being chased by a lion to help my clients understand the fight or flight response,” says Dr. Vanessa Peters, a family medicine physician in Escondido, California. “While we may not have to worry about being eaten by lions in modern times, our daily stressors can mimic this response. Social media and the 24/7 mentality of society can exacerbate these issues, leading to increased chronic stress.”

Luckily, there are many effective ways to reduce stress and gain control of our lives. Here are some evidencebased strategies, backed by the Mayo Clinic and Harvard Medical School, to successfully accomplish this objective.

Exercise

Regular exercise can help improve your mood, reduce anxiety and boost your self-confidence. Exercise releases endorphins, which are hormones that make us feel good. Regular movement can also help build resilience and increase our ability to cope with stress.

Get quality sleep

When we are sleep-deprived, we are more likely to become stressed and overwhelmed. Ideally, we want to aim for seven to eight hours of sleep each night. If you have difficulty sleeping, try calming activities such as yoga or deep-breathing exercises before bed.

Practice mindfulness

Mindfulness is a form of meditation that focuses on being present in the moment. It can help us become aware of our thoughts and feelings without judgment. “Taking just 10 minutes each day to sit quietly in meditation can reset your nervous system to its natural, relaxed state and improve your ability to manage the stress that is present in our everyday lives,” Peters says.

Create meaningful connections

Spending time with loved ones reduces stress, improves well-being and promotes support. Research shows that individuals who spend quality time with loved ones have better mental health, increased longevity and greater resilience in the face of life’s challenges.

Take regular relaxation breaks

To reduce stress, prioritizing relaxation breaks is essential. Try deep breathing, journaling, visualization techniques, meditation or yoga. Engaging in activities such as reading, listening to music, taking a bath or going for a walk can also be beneficial.

Eat a balanced diet

Eating a balanced diet rich in fruits, vegetables, whole grains and lean proteins reduces stress hormones and stabilizes blood sugar levels, keeping the body energized while lowering stress. Monitoring your diet in this way also helps ensure that the body is getting the essential nutrients it needs to function optimally.

Seek professional guidance

Seeking help from a professional such as a therapist, counsellor or life coach, as well as seeking advice from a holistic or medical doctor, can be effective in managing stress and developing coping strategies.

By implementing these strategies, you may decrease chronic stress and enhance your overall well-being, allowing you to unlock your full potential and live a happier, healthier life.

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