Did you know that April is Stress Awareness Month?
According to the National Institute of Mental Health, stress can be defined as the “physical or mental response to an external cause.” The body is designed to handle stress in small amounts, but chronic stress begins to wreak havoc on our overall wellness.
Unmanaged stress can cause emotional symptoms such as anxiety, anger, memory problems, difficulty focusing and making decisions, and trouble sleeping. Physical symptoms can include things like headaches, digestive issues, heart palpitations and high blood pressure.
Chronic high levels of stress can lead to heart disease, stroke, anxiety disorders and major depression, so it’s important to find healthy ways to help you manage stress.
Here are a few things you can try:
Breathwork: Focusing on your breathing can help your body relax. Try the 4-7-8 method. Inhale for 4 seconds, hold the breath for 7 seconds, then exhale for 8 seconds. This slows your breathing rate and helps regulate the nervous system, promoting calmness and relaxation.
Get Moving: Exercise helps to release endorphins and can relieve stress and tension. It may be hard to get started, but you’ll feel better afterward!
Prioritize Sleep: Aim for 7 to 9 hours per night. Develop a bedtime routine and try to go to sleep and wake up at the same time each day. No electronics at least one hour before bedtime!
Eat a Healthy Diet: Avoid ultra-processed foods and added sugar. A 2022 study showed people with diets high in processed foods and added sugar were more likely to experience higher perceived stress levels.
Connect with Others: Social interaction is important for all of us. The Tevis Center for Wellness offers various support groups for individuals.
Self-Care: The Tevis Center for Wellness offers an array of therapies to help promote healing and relaxation and relieve physical symptoms. Therapies include acupuncture, Chinese herbal medicine, massage therapy, integrative reflexology® and reiki. Tevis Integrative Health Services | LifeBridge Health
Seek Professional Help: It’s OK to ask for help. You are worth it. Call or text 988 for mental health resources.
Jordan Trumpower, RN, is a health navigator in the Tevis Center for Wellness.
References:
I’m So Stressed Out! Fact Sheet – National Institute of Mental Health (NIMH)
Chronic Stress Puts Your Health at Risk – Mayo Clinic
16 Simple Ways to Relieve Stress and Anxiety
