Get Strong in 2019 Challenge Day 19: Top Tips for Keeping Stress at Bay

Stress. We all have it, and we all manage it differently. There's good stress and bad stress. In fact, a little bit of stress can actually be a good thing! Some people thrive with a consistent amount of stress in their lives. It can push you to meet a deadline or inspire some in-the-moment creativity.

However, when stress starts taking over your life, that's never a good thing. So it's important to know what's triggering your stress and what you can do about it. Here's your guide for dealing with stress so that it doesn't derail your healthy lifestyle.


Read more: Top 10 Causes of Stress

Common Negative Side Effects of Stress

How do you know when stress is a bad thing? (Besides that feeling in your gut that tells you something is wrong.) Here's what to look for:

  • Unintended weight gain
  • Impaired ability to sleep
  • Weakened immune system (getting sick all the time)
  • Increased allergy attacks
  • Memory loss or increased forgetfulness
  • Hair loss
  • Slow workout recovery
  • Depression and/or anxiety
  • Decreased sexual performance, erectile dysfunction and/or loss of libido

Top 10 Tips for Managing Your Stress

So now that you know you're facing down a wall of stress, what can you do? Here are a few tips to get it under control.

  1. Know thyself. Be aware of your stress triggers and be proactive in how you handle them. Try various stress-relieving techniques and take note of which one(s) work best for you. Maybe yoga is too much but deep breathing does the trick.
  2. Go work out. Exercise reduces stress hormones, boosts energy and releases endorphins. Even if it's just a walk around the block, you'll get outside, breathe fresh air, clear your head and get your heart rate up.
  3. Relax. Consciously controlling the way you react to stress can help minimize it. This could be as simple as stepping away from your computer to look out the window or you can take a meditation break. Or schedule yourself a spa day for a whole lotta zen.
  4. Stretch it out. When stress hits, your muscles tense up, so perform some basic stretches to stay loose. You don't have to be a yogi to get the benefits, and dynamic stretches or mobility drills help get your joints and muscles moving.
  5. Hydrate. Drinking plenty of water will help your body better handle the effects of stress. And limiting coffee, sodas and other sources of caffeine can help, too.
  6. LOL. A good laugh can counteract the effects of stress, so fire up your favorite comedy clips or visit your favorite funny websites for some quick comic relief.
  7. Find a friend. Studies have found that people who are more socially connected live longer, happier lives. So call up a buddy and grab lunch or go for a walk on the beach. (Bonus points for hugging! Physical contact is a huge stress reliever.)
  8. Journal. When life's stressors seem like too much to take, write it all out. There's catharsis in venting all of your frustrations onto the page. Plus, it might even help you come up with a creative solution.
  9. Breathe. You might be holding your breath or breathing irregularly without even realizing it. By focusing on your breath for a few minutes, you take your mind off your stress and flush your body with much-needed oxygen.
  10. Eat better. Nosh on foods like red grapefruit, steel-cut oatmeal, avocado and oysters, which all have proven stress-fighting benefits.


Manage your stress — don't let it manage you!

Read more: 21 of the Best Stress-Reducing Techniques

Read More About Reducing Stress

You've taken several deep breaths and visualized yourself at your happy place, but you're still stressed. Now what? Here are even more ideas to help you banish stress from your life.

How to Join the Get Strong in 2019 Challenge

1. Sign Up for Daily Emails

There are two main places this challenge is taking place online — your inbox and our Facebook group (more on that in a second). So first, make sure you've entered your email to sign up for the Get Strong in 2019 Challenge. (Yep, even if you're already signed up for our regular daily newsletter.)


Every day, we'll be sending you your daily workout and a healthy recipe to try, along with fun extras like workout playlists, motivational quotes, self-care tips and other fitness and nutrition information to make 2019 your best (and healthiest) year ever!

2. Print Out Your Calendars

Isn't it so satisfying to check things off of your to-do list? Each day during the Get Strong in 2019 Challenge, you're accountable for two main things: working out and eating healthy.

To help keep you on track for the entire month, we created two calendars — one with each day's workouts listed and another with each week's nutrition goal and healthy recipes. Print them out and check off each workout and day of healthy eating as you complete it.

3. Join Our Challenge Facebook Group

For daily support, motivation and camaraderie with LIVESTRONG.COM team members, join our Facebook Group for the Get Strong in 2019 Challenge. We'll share recipes, tips, motivations, pictures and more! Plus, we'll answer all your questions.


4. Share Your Journey on Social Media

Are you on Instagram or Twitter? So are we! And we'd love to see photos and updates of your progress. When you post to social media, be sure to use the hashtag #GetStrongChallenge. That way, you can also connect with other Get Strong challengers!