Whether you're trying to figure out how you're going to meet a deadline when you have a hundred other obligations or juggling a household full of different personalities and demands, stress is an inevitable part of life. How we deal with stress, though, can make a world of difference. If you don't deal with stress, over time it can lead to serious health problems. The healthy thing to do is discover methods of stress management that work for you.
Relaxation Techniques
One way to handle stress is to slow down. This may seem counterproductive for those on a tight schedule, but taking time to recharge your batteries can actually help you be more productive. Yoga, massage, meditation/reflection, prayer, deep breathing and visualization exercises, and listening to soothing music help to calm and lower stress hormones. You also need to get enough sleep. Adults should aim for seven to eight hours of sleep each night to function fully during the day.
Planning
Learning to prioritize is key when you feel the demands of life pulling at you. Take some time to consider what things to keep or to cut out. Don't be afraid to say, "No," sometimes, and don't overload yourself.
The Food Connection
Apart from planning and relaxation techniques, what you put on your plate can have a huge impact on how you feel. The nutrients in foods can help to prevent and counteract the negative effects of chronic stress such as colds, depression, high blood pressure and cardiovascular disease. They can also work to boost energy and vitality. Eat a healthy diet, and stay away from junk food and fast food, even when that seems the most convenient.
Often when we're stressed and in a pinch we reach for whatever is convenient at the moment. Some foods could actually work against you though in the long run. Examples of these include tea, coffee, cocoa, junk foods and fast foods, soft drinks, sugar, and alcohol. Egg yolks, butter cheeses, and red meat should also be avoided because they are high in cholesterol, which is already high in stressed people, (See Reference 2). Instead of these foods, reach for serotonin-boosting whole grains like oatmeal and brown rice, omega-3 fatty acid-packed salmon and walnuts, antioxidant-filled colorful fruits and vegetables, and tension-soothing calcium products like skim milk and low-fat yogurt.
Exercise
Exercise helps reduce stress, because it helps to regulate blood pressure over time. Going for a run or punching it out in an aerobics class are great ways to let off some steam. Exercise helps boost endorphins, which can give you more energy to get through the day. Health experts at the American College of Sports Medicine recommend at least 30 minutes of moderate to intense physical activity at least five times a week.
Social Support
Social relationships are an important factor in stress management. Finding a good community of people who you can relate with can make the journey of life much less stressful. Human connections are vital, and having people you can not only laugh with but who can also share in your struggles can lift temporary burdens from your shoulders.
References
- Mayo Clinic: Adult Health -- How Many Hours of Sleep Are Enough For Good Health?; Timothy Morgenthaler; 2010
- StressFocus.com: Food --- The best and worst medicine for stress; 2010
- American College of Sports Medicine: Physical Activity and Public Health Guidelines; 2007
- Medline Plus: Stress Management; David B. Merrill; 2010
