10 Ways to Cope with Chronic Stress
It’s key to recognize stressful situations as they occur because it allows you to focus on managing how you react. We all need to know when to close our eyes and take a deep breath when we feel tension rising.
Use these tips to prevent or reduce chronic stress.
1. Rebalance Work and Home
All work and no play? If you’re spending too much time at the office, intentionally put more dates in your calendar to enjoy time for fun, either alone or with others.
2. Get Regular Exercise
Moving your body on a regular basis balances the nervous system and increases blood circulation, helping to flush out stress hormones. Even a daily 20-minute walk makes a difference. Any kind of exercise can lower stress and improve your mood ― just pick activities that you enjoy and make it a regular habit.
3. Eat Well and Limit Alcohol and Stimulants
Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Well-nourished bodies cope better, so start with a good breakfast, add more organic fruits and vegetables for a well-balanced diet, avoid processed foods and sugar, try herbal tea and drink more water.
4. Connect with Supportive People
Talking face to face with another person releases hormones that reduce stress. Lean on those good listeners in your life.
5. Carve Out Hobby Time
Do you enjoy gardening, reading, listening to music or some other creative pursuit? Engage in activities that bring you pleasure and joy; research shows that reduces stress by almost half and lowers your heart rate, too.
6. Practice Meditation, Stress Reduction or Yoga
Relaxation techniques to activate a state of restfulness that counterbalances your body’s fight-or-flight hormones. Even if this also means a 10-minute break in a long day: listen to music, read, go for a walk in nature, do a hobby, take a bath or spend time with a friend. Also consider taking a mindfulness-based stress reduction course to learn effective, lasting tools, or try a daily deep breathing or imagery practice.
Deep Breathing
Slow, calm and deep breathing can help you relax. Try these steps to focus on your breathing and repeat as needed.
Find a comfortable position and close your eyes.
Exhale and drop your shoulders.
Breathe in through your nose; fill your lungs and then your belly. Think of relaxing your body, quieting your mind and becoming calm and peaceful.
Breathe out slowly through your nose, relaxing your belly. Think of releasing tension, pain, worries or distress.
Repeat steps three and four until you feel relaxed.
7. Sleep Enough
If you get less than seven to eight hours of sleep, your body won’t tolerate stress as well as it could. If stress keeps you up at night, address the cause and add extra meditation into your day to make up for the lost z’s. Try to get seven to nine hours of sleep each night. Make a regular bedtime schedule. Keep your room dark and cool. Try to avoid computers, TV, cell phones and tablets before bed.
8. Bond with Connections You Enjoy
To go out for a coffee with a friend, chat with a neighbor, call a family member, visit with a clergy member, or even hang out with your pet. Clinical studies show that spending even a short time with a companion animal can cut anxiety levels almost in half.
9. Take a Vacation
Getting away from it all can reset your stress tolerance by increasing your mental and emotional outlook, which makes you a happier, more productive person upon return. Leave your cellphone and laptop at home!
10. See a Counselor, Coach or Therapist
If negative thoughts overwhelm your ability to make positive changes, it’s time to seek professional help. Make an appointment today—your health and life are worth it.
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