Stress Management Practices

How many times a day do you hear someone blurt out "I'm so stressed" or "that stresses me out"?! I can tell you for a fact that I hear it at least 3x a day from different people.

According to the American Psychological Association's 2023 statistics, the following reasons are what is causing the most stress in our lives:

"The future of our nation (68%) and violence and crime (61%) were reported as significant sources of stress in adults’ lives. These were followed by the U.S. debt (57%), mass shootings (56%), social divisiveness (55%), and health care (54%).

Among the day-to-day stress categories, health-related stressors (65%), money (63%), and the economy (64%) were reported among the top significant sources of stress in adults’ lives. Those ages 35 to 44 reported having the most factors that cause them significantly more stress today than in 2019, which include money, the economy, family responsibilities, personal safety, and discrimination. Those ages 65+ were the only age group to cite multiple sources as less stressful today than in 2019."

Source: https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery#:~:text=The%20future%20of%20our%20nation,and%20health%20care%20(54%25).

Although it's clear that stress levels are incredibly high, the good news is that health-related stressors are 65% of the population's number one source of stress and YOU are here in the right place, reading this blog, invested in learning how to improve your overall health and well being. There are plenty of effective and simple practices you can do to decrease your stress, recover from its strain and manage it moving forward! Read on for the list you need!

Here's what you can do to decrease your stress levels and promote recovery:

• Take up an enjoyable hobby (at least once weekly): This could be anything. You'll not only get some time to focus on something that brings you joy, but you'll also be around people whose company you enjoy (well, most likely).

• Volunteer once per week: This will likely increase the time you spend around people whose company you enjoy. Plus, you'll be living according to your values, which always provides a nice dose of goodness.

• Get a regular massage every few weeks, or on your own preferred schedule.

• Take ownership of your situation: Acknowledge what role you play in how your life is organized.

• Spend time outside daily.

• Set limits on screen time: Yes, this means not constantly checking emails, texting, and reviewing social media.

• Meditate / pray / quietly reflect (any word you prefer) as often as possible.

• Include low impact movement: (e.g. yoga, walking, biking, hiking) daily. Walk to get your groceries. Bike to the gym. And so on.

• Gain perspective: Step back and think about your entire life, then consider how today's stressor fit into the big picture.

• Practice being alone: Turn off your phone and go somewhere. Maybe out to dinner, a movie, a play, or on a hike. You are with yourself always and forever. The more we can learn to enjoy our own company, the better.

• Take deep breaths, focusing especially on a long out-breath: This immediately calms your stress response.

• Practice gratitude: This might mean a daily journal. Or maybe a weekly letter to someone you appreciate.

• Take a hot, epsom salt bubble bath.

• Try a mind body scan: Find a quiet place with no distractions. Sit or lie down. Set a time, for 5 minutes if you like. Start at the top of your head, and slowly go down to your toes. Notice all physical sensations: hot / cold, itchy, tense etc. Observe, dont judge. You can do this anywhere, at any time, in order to slow down and calm your body. Ask yourself the following questions:

  
  

  Question 1: What are you feeling, physically?

  Question 2: What are you feeling, emotionally?

  Question 3: What are you thinking?

  Question 4: Based on this scan, what have you learned about yourself today?

Source: List by International Sports Sciences Association: Nutrition Course