April is Stress Awareness Month! Hardly worth celebrating, but definitely work talking about. There is no human experience without stress. Both the positive kind (meeting someone new, having a job interview, taking a test) and the not-so-positive (losing a loved one, ending a relationship or losing a job, and simply daily strain related to finances or family dynamics).
The reality is chronic stress negatively effects our mental and physical well-being due to the constant release of cortisol and other stress hormones. Negative effects can include any of the following (and more):
- Anxiety and Depression
- Digestive Problems
- Headaches
- Trouble falling or staying asleep
- Memory and concentration issues
- High blood pressure and heart disease
While attacking the root cause of stress is important, managing and coping with the stress is equally important. Here are some ways to get regulated when you’re feeling overwhelmed by stress, or are simply needing to feel more grounded and connected:
- Be aware of your breath: sit in a quiet place and take deep measured breaths in and out (6 seconds in and 6 seconds out). Notice any places in your body that feel tense or tight, and using the breath, try to release the stress or tightness from your body. You can use guided imagery to help with this (the beach or a forest are always good ones), or for some people, placing a hand over the parts of the body that feel tense, and saying things like “you’re okay” or ”it’s going to be fine, we’ve got this” can be helpful.
- Get outside. Being out in nature or simply taking a walk around the block is scientifically shown to reduce stress and increase feelings of well-being. Now that the weather is shifting in Wisconsin, it’s even easier to get out there.
- Exercise. It doesn’t have to be extreme or long, even short bursts of exercise can boost mood, help improve sleep and increase optimism. Combine this with the step above and join a walking group to add the benefit of connecting with others, another mood booster!