Stress. Everyone experiences it at one time or another. Stress can be caused by a number of things and presents itself differently in different people. Even mild stress may cause unwanted reactions, such as daily headaches, and no one wants that! Let’s take a deeper dive into some of the ways in which stress presents itself, its negative effects and some simple ways to reduce it.
Sometimes recognizing when your body has become overwhelmed with stress is a hard thing to do. Some physical symptoms can include fatigue, muscle tension and pain and even stomachaches. Emotionally, you might find yourself feeling restless, sad and generally anxious.
To help combat these feelings and symptoms, first and foremost make time for yourself. Putting yourself first may feel selfish, but it is not! When you find time for yourself and reduce stress, you are more present and available for family and friends. To guarantee “me time” with a busy schedule, try waking up just 30 minutes earlier than you typically would. Time for yourself needn’t be lengthy—15 minutes is enough to journal or meditate—but make sure to plan for a break in your day. In advance add it to your weekly or daily schedule and set a reminder on your phone that notifies you when it’s time for a break!
Cellphones and technology have the potential to create stress with their constant updates and alerts, so try powering your phone off completely when going to bed at night to allow for true rest and relaxation. If possible, spend the first 30 minutes to an hour of your day without consuming media; instead, read a book or magazine. Adult coloring books can be purchased at your local crafts store or on Amazon and can be a fun way to relax and take your mind off things.
Physical exercise leads to increased production of endorphins. Endorphins are the body's natural painkillers and are released in response to pain or stress. Increased endorphins reduce pain, as well as produce a general feeling of happiness and well-being. To release these natural feel-good drugs, go for a fast-paced walk or lift weights. Exercise can be a nice time to allow your brain to wander and become distracted. Try going for a walk outdoors without listening to any music or podcasts. If walking isn't your thing, try out a new sport, such as pickle ball or tennis, for a fun opportunity to socialize and release those endorphins.
Stress is a common companion in this busy life, and more likely than not, the people around you will be experiencing some kind of stress at any given moment. Talk to friends or loved ones about emotions you may be feeling and confide in people you trust when feeling overwhelmed with stress. They can share ways they combat stress and also relate with you about your feelings.
If feelings of overwhelming stress continue to present themselves even after you intentionally work to reduce them, please reach out to a medical professional.
Tori Sarver is an intern for KC Parent. She is studying strategic communications and journalism at CU Boulder.
As always, please consult your health care provider with any questions or concerns.