Did you know that seven out of ten adults in the United States experience stress or anxiety daily.
Let's face it, getting stressed is inevitable; and life can be pretty stressful.
Like really, really stressful.
Whether it is dealing with your academics and just trying to pass your classes, making sure you have enough money in your account to pay all your bills, or just getting through the day.
The stress is real.
However, stress is not always a bad thing. Stress is the body's response in "fight or flight" situations.
Sometimes the stress we feel is actually beneficial, BUT when we are always feeling stressed out some unappealing symptoms occur.
These symptoms can include headaches or migraines, hyperventilation and panic attacks, increased heart rate, and upset stomach just to name a few.
Here are 4 tips on how to effectively manage your stress.
Tip #1: Make a Plan
Now this might seem obvious, but being prepared in situations is a really beneficial way to manage stress.
However, there may be times when you cannot accurately plan for things that cause you stress because life just happens.
So, plan ahead if possible to avoid stress and also when you are faced with a problem evaluate the situation and plan accordingly.
Let's use some of the examples of stress inducing situations I mentioned earlier.
Academics: Manage your time wisely and plan for any upcoming tests or assignments. Making sure you are prepared for your classwork in advance and carving time out to study can alleviate some stress you might experience.
*Finances: Budgeting your money can make a huge difference in your stress levels. I like to keep a chalk board in my kitchen that has all of the bills due written on the day BEFORE it is actually due to give myself some wiggle room. This way I know what bills are approaching and can make sure I have enough in the bank before it's due.
Tip #2: Engage in Physical Activity
Any form of exercise or physical activity is a highly recommended way (by health care professionals) of managing stress.
Some of the most popular ways are through walking, running, and yoga.
Now, why is this you ask?
When stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So it stands to reason that if your body feels better, so does your mind.
Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress.
Unfortunately, not everyone is able to engage in exercise whether it is due to health complications, etc.
Instead you can try meditation, acupuncture, massage therapy, or even breathing deeply which can cause your body to produce endorphins that can help alleviate stress.
Tip #3: Talk to Someone
If you just can't seem to manage your stress and anxiety or maybe it's gotten worse over time, don't be afraid to reach out for help.
Find someone that you feel comfortable talking to about your stress. This could be a friend, family member, spouse, therapist, your doctor, or there are even Apps out now where you can talk to someone about what you are going through.
You do not have to do everything by yourself.
You do not have to deal with everything alone.
Some of the best information or knowledge I have ever received was through reaching out to friends, colleagues, and supervisors.
It is okay for life to be a collaborative effort instead of an individualistic lifestyle.
Tip #4: Disconnect
This one I might need to explain a little bit.
I believe a massive part of human existence is the need and ability to connect with others and with ourselves.
When I say disconnect, I mean in a "Social Media" type of way.
A weekend or two ago I was in a situation where I had no access to the internet or cell service.
Let me tell you!
It was such a freeing experience!!
Of course, I made sure that the people in my life knew so they wouldn't get worried if they couldn't reach me, but I didn't realize the hold on my stress and anxiety my cell phone had.
Sometimes you just need to step away and disconnect.
I noticed that I wasn't feeling anxious about responding to emails, making phone calls, or posting anything on my social media.
I also slept so much better! When I laid down to go to sleep, I actually went to sleep!
I wasn't planning ahead for the next day's tasks concerning emails, phone calls, and social media.
I just slept.
We are continually being assaulted by new information online and as awesome as Social Media can be it isn't always healthy to be available to everyone 24/7.
It sounds a little crazy, but maybe one night this week try and disconnect and see how it feels.
You might be surprised!
BONUS TIP: Self-Care
I mean are you even surprised?
I’ve said it before, and I will continue to say it.
Self-care is sooooo essential and should become a part of your daily routine!
Self-care is something you do FOR YOU that you actually want to do. It is not something you have to do.
Examples could be going for a walk on the beach, reading, going out with friends, working out, having a date night, or any number of things.
Being aware and mindful of how stressed you become can help you determine what kind of self-care you need and how often you should be practicing.
Regardless of stress levels, self-care should be something you do for yourself daily.
*What works for me may not work for you.
**Some information was used from the Anxiety and Depression Association of America.
This was written by Kendal Gerrity, M.S. She is a Licensed Marriage and Family Therapist and owner of Metamorphosis Therapeutic Counseling, LLC. She offers individual, family, and group counseling. Contact her today for a free phone consultation. (256) 631-7898
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