Implementing Stress Management Techniques

Stress is unavoidable. Sometimes we stretch ourselves too thin with too much work and too little time. Or we are saddled with responsibilities and not enough help. Other times, trauma or natural disaster makes life seem almost unbearable. Stress is a fact of life. But you can decrease the effects of stress by practicing a few stress management techniques.

Ideas for Implementing Stress Management Techniques

Stress management techniques do not have to be complex. You can try as many or as few as you would like, but try to incorporate the activities into your daily routine, if possible. You want to decrease your stress, not add to it. If the list seems daunting, try adding just one activity for a week. If you notice a difference, add a new technique the following week.

Avoid Alcohol and Chemical Substances

Overconsumption of alcohol and using chemical substances can make stress worse. These addictions can also make you physically ill and exacerbate mental conditions like anxiety and depression.

If you struggle with addiction, begin cutting back on your alcohol consumption and seek treatment for it and chemical dependence. The sooner you move away from these two vices, the better your overall health.

Manage a Sleep Routine

Insufficient sleep can leave you tired, irritable, and unable to handle stress. Stress can also interfere with rest causing sleep disturbances such as insomnia, nightmares, and the inability to fall back to sleep if awakened during the night.

Winding down in the evening tells your brain that it is time to prepare for bed. Create a bedtime routine to signal that it is time to relax. Stop work earlier in the evening. Finish dinner at least three hours before bed to ward off digestive problems like acid reflux when you lie down.

If you work out in the evening, complete your workout two hours before bed, so your body has time to cool down. Are there specific tasks that help you unwind? A bath before bed, reading a book, or listening to music are all excellent ideas to

add to your nightly routine. Just make sure you avoid digital devices at least an hour before bed as the blue light they emit can interfere with the circadian rhythm making it harder to fall asleep.

Eat Well

Processed and fast foods contain more sodium and added sugars than whole grains, non-starchy veggies, fruits, lean protein, and healthy fats. Excess sodium and sugar can raise blood pressure, heart rate, and cholesterol levels. Extra sodium and sugar also contribute to diabetes, obesity, and heart disease.

You do not need to overhaul your diet to feel the effects of making small healthy changes. Plan one week of healthy breakfasts. The following week, add healthy lunches to your menu. This will take planning as you slowly swap processed and fast foods for more nutritious meals. You may want to spend an hour a week preparing lean proteins for your meals or cutting up fruits and veggies for snacks. Keep it simple and doable.

Ask a nutritionist or dietician for help if you get stuck or need ideas to stop consuming certain items like bakery goods, chips, or sugary drinks.

Exercise

Exercise is a natural stressbuster. When you work out, your body releases endorphins that make you feel happier and give you a sense of confidence. Physical movement lubricates the joints and relieves minor aches and pains, making moving easier. Depending on the exercise, you can strengthen your cardiorespiratory system and muscles.

If you have not exercised in a while, start small after receiving clearance from your primary care physician. Walking, jogging, swimming, dancing, and bicycling are great ways to work your heart and lungs. Exercises like yoga and Pilates stretch and elongate the muscles. Resistance training with body weight or dumbbells will strengthen and shape muscles.

Consider taking a class at a local gym or community center. You can find various workout programs online, including walking at home videos.

Keep All Wellness Appointments

Can prevention be a stress management technique? When life gets busy, we cancel necessary wellness and screening appointments. We may think to ourselves that we do not have the time. The truth is that we do not have the time to get sick. We do not have the time to be blindsided by an illness.

You may want to schedule your wellness exam and health screenings during your birthday month to make them easier to remember. Depending on your age and gender, the physician may schedule you for a mammogram, prostate exam, colonoscopy, or bone density test. Also, if you regularly get vaccinations for the flu or pneumonia, keep track of when your next dose is due.

Maintaining a good doctor-patient relationship makes talking about stress and other concerns easier. Be open and honest with your physician about any issues you are experiencing.

Cut Back on News and Social Media

We all know how difficult it is to watch the news. Reading headlines about the pandemic, recession, mass shootings, and natural disasters leaves us feeling worse off than we were before we opened our laptops. The source of this stress is outside of your control. However, you can cut back on what and how much news you allow into your mind.

You should stay up-to-date about current events, but you do not need to obsess over everything outside your control. Limit how much news you read each day. Maybe set a specific time to check the news.

The same goes for your social media newsfeed. Often, what you see on a social media platform is someone’s opinion of what is happening in the world, not necessarily what is happening. Note the difference, and scroll past or unfollow people who add to your stress.

Resume Hobbies and Interests

When was the last time you read a book? When was the last time you went golfing with your friends or searching thrift stores for a forgotten treasure? Stress causes us to go into panic mode, and we narrow our focus to only what wethink might alleviate some of that stress. We work overtime, cancel plans with friends, or isolate ourselves in our homes.

Yet, taking some time to participate in much-loved hobbies and interests is like giving ourselves a mini vacation. It is something we can look forward to in the hustle and bustle of life. How much more would you enjoy Mondays if you knew that you got to hang out with friends and bowl after work?

Find a hobby or interest that has dropped by the wayside and pick it up again. Schedule it like you would an appointment. Make a date with yourself and enjoy your little bit of time away.

Volunteer at Church or in the Community

Volunteering shifts your focus from the stress to helping others. Serving other people who are struggling is a wake-up call to many people. Sometimes we forget how blessed we indeed are during a stressful event. As believers, we are expected to love and help others in our community.

If you attend church, identify ways you can bring your skills and talents to serve others. Are you a good teacher? How about teaching Sunday School or Vacation Bible School? Do you like to cook? Your church may have a ministry that makes meals for the homeless or serves meals to the community. Ask around and see what volunteer opportunities exist in your area.

You can also start your own type of ministry. Are you certified to teach dance or Pilates? Volunteer to lead the community. You may be able to use the church’s activities building or the community center for free, doing what you love while also de-stressing.

Need More Help with Stress?

Uncontrollable stress can lead to a host of short-term and long-term health problems. Reach out for help today if you are struggling even after trying the stress management techniques listed above. We can connect you with a Christian counselor who can share with you coping strategies.