Published:
February 23, 2022
Even in pre-pandemic days, it was easy to feel overwhelmed and stressed out by the demands of daily life. Staying on top of your job, family, and household responsibilities—along with community commitments and your own wellness—is nothing short of a juggling act. And keeping all those balls in the air often creates stress.
The pandemic took all of this to a whole new level. We were trying to navigate through stressors we never even imagined before 2020. For many people, stress became a chronic state. It strained relationships with loved ones, friends and colleagues—not to mention the profound impact on health.
The good news is that by understanding whatever it is that triggers your stress and mastering a few strategies to manage it, you can move into this "new normal" happier and healthier
What Is Stress?
Commonly known as the "flight-or-fight" response, stress is the body’s normal response to a real or perceived threat. If you are in a dangerous situation this quick response can actually be a good thing.
Your body is well equipped to handle stress in small doses, but when that stress lasts a long time, it can have serious effects on your body. You become more at risk for health problems, including:
And if you already have a health condition, chronic stress can make it worse.
What Are the Symptoms of Stress?
When you first encounter a stressor, you may notice your heart rate increasing, your muscles tightening, and your breathing getting faster. However, signs of chronic stress can be vague. They vary from person to person because we all handle stressors differently. Some signs include:
- Moodiness
- Difficulty relaxing
- Tiredness
- Trouble sleeping
- Frequent infections
Identify Your Stress Triggers
Every person is unique. That’s why it’s important to figure out your unique stress triggers. Maybe it’s financial concerns, relationship problems, or major life events. And believe it or not, negatives are not the only things that trigger stress. Wonderful events like getting married, having a baby, or starting a new career can also increase stress levels.
4 Tips To Prevent and Manage Chronic Stress
While identifying your stress triggers can help you take action to cut off stress at the pass, there are also tactics you can use every day to keep your stress in check.
1. Breathing Exercises
Try this simple practice several times a day to relax your body. It can be particularly useful during upsetting moments.
- Exhale completely through your mouth.
- Close your mouth and inhale quietly through your nose to a count of four.
- Hold your breath to count of seven.
- Exhale completely through your mouth, making a whoosh sound to a count of eight.
- This is one breath. The cycle can be repeated three more times for a total of four breaths.
It can be performed several times a day and is particularly useful during upsetting moments.
2. Physical Activity
According to the Anxiety and Depression Association of America, regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem.
You can start to see benefits with as little as 5 to 10 minutes of aerobic exercise each day. Try taking a 10-minute walk outside. You may be surprised how your mood improves and your stress decreases.
3. Mindfulness and Meditation
Not only does daily meditation help reduce anxiety and stress, it also improves your heart health! Best of all, you can meditate in the privacy of your home or in a group, and it requires no special equipment.
There are many ways to practice meditation or mindfulness: breathing exercises, guided imagery, prayer, and walking meditation. Here’s how to practice walking meditation.
- Slow down your pace of walking.
- Focus on each movement of your legs or feet.
- Don't focus on a particular destination.
- Repeating action words in your mind such as lifting, moving and placing as you lift each foot; move your leg forward and place your foot on the ground.
If you prefer technology, there are plenty of useful mindfulness aps available.
4. Do Things You Enjoy
Often, we feel we are too busy to take time for the things we enjoy. Whatever your passion—writing, volunteering, crafting—make the time! Relaxation can reduce your stress and actually help you get more done in other areas of your life.
When To Seek Help
Remember: you don’t have to manage stress on your own. It is not only okay to seek support from family, friends and health-care professionals, it’s a sign of strength. Stress can be overwhelming. Reach out to get on a path to healing.