Stress Management 101

When we refer to stress, we speak about chronic stress. In general, stress can be useful. Acute stress is an evolutionary asset, built in all living organisms, that helped our survival as a species. It’s still helpful: it helps us respond timely and automatically when immediate action is needed: eg. we need to hit the brakes or our car will crash!

But when we feel stress over prolonged periods of time, this can translate to chronic stress. This has numerous bad effects to our health and well-being. Our body crashes, our mind is depleted. We will divide it in four paragraphs

Is this stress that I'm feeling? 🎶

Chronic stress can affect the body in a number of ways, including:

• Weakened immune system: Chronic stress can suppress the immune system, making us more susceptible to infections and diseases.

• Increased risk of heart disease and stroke: Chronic stress can raise blood pressure, cholesterol levels, and heart rate, all of which are risk factors for heart disease and stroke.

• Digestive problems: Chronic stress can lead to a variety of digestive problems, such as ulcers, irritable bowel syndrome, and diarrhea.

• Headaches and migraines: Chronic stress can trigger headaches and migraines.

• Muscle tension and pain: Chronic stress can cause muscle tension and pain, especially in the neck and shoulders.

• Sleep problems: Chronic stress can make it difficult to fall asleep and stay asleep.

Here are some ways that chronic stress can affect brain health:

• Impaired memory: Chronic stress can damage the hippocampus, the part of the brain responsible for memory and learning. This can lead to difficulty remembering things, both short-term and long-term.

• Reduced attention and concentration: Chronic stress can also make it difficult to concentrate and focus. This is because stress hormones can interfere with the prefrontal cortex, the part of the brain responsible for executive function

• Decision-making problems: Chronic stress can also impair our ability to make good decisions. This is because stress hormones can lead to impulsivity and impaired judgment.

• Increased risk of mental health problems: Chronic stress can increase the risk of developing mental health problems such as anxiety and depression. These conditions can further impair cognitive function and make it difficult to cope with everyday life.
  

If multiple of these issues seem relevant to you, please keep reading

The first step is identifying potential stressors. Let’s be a bit creative here. Take a piece of paper and make a list of possible stressors. Write them down even if you are not sure the should be in the list.

Spend some time pondering on each item in the list. How does it make you feel? Does it manifest somewhere in the body? Tight Shoulders? Tight Jaw? Maybe a minor migraine? And how does it make you feel?

If there is nothing there, then you can cross if off your list. If yes, let’s keep it there for later.

Next step is to make a list of your existing stress coping mechanisms. What do you do to relax? When highly stressed? When you are just bored? Any good habits? Any bad ones? The important thing is build awareness about your existing copying mechanisms and incorporate them more mindfully in your daily life.

Managing Stressors: Taking Control of What You Can

One of the top stress factors is uncertainty, which tends to be higher when things are out of our control. Worries like "Will my boss fire me?" "Will gas prices go up?" or "Will my date respond to my text?" can weigh heavily on our minds.

While we can't control everything, there's a significant portion that falls within our sphere of influence. By identifying and addressing these controllable factors, we can effectively manage stress and regain a sense of control over our lives.

Creating a Stressors List

The first step towards stress management is creating a comprehensive list of stressors that affect you. This list can encompass various aspects of your life, including finances, relationships, work-life balance, personal goals, and even external events like natural disasters or international conflicts.

Things that are within your control

For stressors within your control, take decisive action. Whether it's devising a budget to manage finances, improving communication in relationships, or setting boundaries at work, actively addressing these issues can significantly reduce stress and anxiety.

Just taking action, might be enough to release part of your stress. You’ll notice it’s very hard to worry about something when you are actually working to fix it! And this should be enough to get you out of the negative spiral loop that overthinking causes.

Things that are out of your control

Do yourself a favor: if there is a stressor that doesn’t affect your life directly, you can skip it.

For stressors beyond your control, such as global events or uncontrollable circumstances, consider limiting your exposure to news and social media. Constant exposure to negative news can amplify anxiety and make it difficult to manage stress.

If you find yourself dwelling on uncontrollable stressors, try reframing your perspective.

For instance, if you're concerned about a new house tax policy, explore different choices you have to respond. a) Paying it and making up for the damage from somewhere else b) Not paying it and carrying the problem into the future. c) Selling the property and going on vacations with the free money. etc etc. This way you’ll see that even if you don’t control the events, you DO control what will be your moves.

Instead of obsessing over the uncertainty, focus on what you can do to adapt and respond effectively. This shift in mindset can help you cope with these stressors in a more productive manner.

Revisiting the List

Regularly revisit your stressors list, especially when feeling overwhelmed. This will help you identify new areas of concern and assess the effectiveness of your coping strategies.

Keep a record of stress management techniques that have worked well for you in the past. This personal stress management toolkit can prove invaluable in navigating future challenges.

Remember, life is inherently unpredictable, and uncertainty is an inevitable part of the human experience. By adopting a proactive approach to stress management, you can empower yourself to navigate these uncertainties with greater resilience and a sense of control.

Navigating the Rapids of Stress: Constructive Coping Mechanisms for Everyday Resilience

While stress is a natural human response, it's crucial to employ constructive coping mechanisms to prevent it from overwhelming our well-being and long-term health.

Physical Outlets: Releasing Tension through Movement

Engaging in physical activities, whether it's a brisk walk, an invigorating dance session, or a challenging workout at the gym, serves as a powerful stress reliever. Exercise not only releases endorphins, the body's natural mood-boosters, but also provides a healthy distraction from the mental burdens of stress. Moreover, physical labor, whether it's gardening, home repairs, or engaging in outdoor activities, offers a similar release of tension and a sense of accomplishment.

Social Connections: The Power of Human Support

Humans are inherently social creatures, and fostering strong connections with others can be a potent antidote to stress. Confiding in trusted friends, family members, or joining supportive online groups provides a safe space to vent frustrations, seek advice, and gain emotional support. Additionally, participating in social hobbies, such as sports teams, book clubs, or volunteer groups, offers a sense of belonging and camaraderie, effectively combating the isolating effects of stress.

Mindfulness Practices: Cultivating Inner Peace

Stress often stems from negative thought patterns and rumination on past events or future worries. Mindfulness practices, such as meditation, yoga, and deep breathing exercises, can effectively interrupt these stress-inducing cycles. By focusing on the present moment and cultivating awareness of one's thoughts and emotions, mindfulness cultivates inner peace and resilience.

Seeking Professional Guidance: When Self-Help Isn't Enough

While self-help strategies can be immensely beneficial, there may be instances when stress becomes overwhelming and significantly impacts daily functioning. In such cases, seeking professional guidance from a therapist or counselor can provide invaluable support and tailored strategies for managing stress effectively.

Effective stress management requires a holistic approach that encompasses physical, social, and mental well-being. By incorporating regular exercise, fostering strong social connections, practicing mindfulness, and seeking professional help when needed, individuals can navigate the rapids of stress and cultivate a more resilient and fulfilling life. Remember, stress is a normal part of life, but it doesn't have to control you. With the right coping mechanisms, you can learn to manage stress effectively and live a happier, healthier life.

Stress and Mindfulness: Finding Inner Peace Without Leaving Your Desk

You don't have to be a monk to conquer inner peace, but you can greatly benefit from some of their practices, like mindfulness meditation.

Modern secular mindfulness meditation has its roots in the 2,500 years of Eastern practices, but it's not related to any religion or dogma. Mindfulness-based stress reduction (MBSR) programs have been scientifically proven to help with stress, anxiety, depression, and pain.

MBSR programs were developed at the University of Massachusetts Medical Center in the 1970s by Professor Jon Kabat-Zinn, and they're backed by a wealth of scientific research.

Mindfulness is the practice of observing what we are experiencing with curiosity, patience, and without judgment. It's like a mental training exercise that helps us build awareness of our inner workings, understand what makes us tick, and develop strategies to soothe ourselves and manage our reactions more effectively.

Stress is often produced by consistently worrying about the past and/or the future, leading to feelings of vulnerability and anxiety. This is where mindfulness comes in. By learning to focus on the present moment, we can reduce the "inner clutter" of worry and focus on what's truly important: what's happening right now.

On a larger scale, by increasing our awareness of our thinking patterns, we can choose how to respond skillfully to the inevitable life challenges we all face.

So, how can you train your mind for mindfulness?

Try this simple exercise:

• Find a quiet place where you can sit comfortably and relax for about five minutes. Set a timer.

• Close your eyes and scan your body sensations, part by part. Notice any aches, pains, or tight muscles. Notice your breathing.

• Sooner or later, your mind will wander. When that happens, gently acknowledge the wandering and bring your focus back to the sensations of your body or your breathing.

• Once the timer goes off, slowly open your eyes and come back to the room, noticing how you feel.

How did it feel?

Mindfulness is a skill that takes practice, but even a few minutes a day can make a big difference in your stress levels and overall well-being.

By taking the time to cultivate mindfulness, you can create a more peaceful and present experience for yourself, both on and off the cushion.