4 Surefire ways to reduce stress
Stress, agh! Stress. Unfortunately, stress is unavoidable. Stress is a feeling of emotional or physical tension. It can come from one single event: taking a test, going through a breakup, or pressure at work. Or stress can come from a cumulative series of events, a bubble blowing up too big it… pops! Stress can manifest itself in different ways: frustration, nervousness, anger, and feeling depressed. Stress causes the release of the hormone cortisol and triggers our body’s innate “fight or flight” response mechanism. Physically our bodies react: increased heart rate, slowing or disruption of metabolism, headaches, clenched jaw, or grinding of the teeth. Gah!
Stress is a part of life. What matters most is how you cope with it.
I wanted to offer 4 surefire ways to reduce your stress:
Get Physical!
Part 1: Break down your stress-related hormones (cortisol) through physical activity. Getting physical through fitness, dance, and exercise (basically anything that raises your heartbeat) will lead you to reach a calmer physical and mental state. Physical activity causes the body to release endorphins. Endorphins are the “feel-good” neurotransmitters inside our brains. Physical activity counteracts the manifestations of stress by causing positive effects on your cardiovascular, digestive, sleep, and immune health. Physical activity has been called “meditation in motion” - it is hard to think about the tensions in your life when you focus on your body’s motion.
Part 2: Get some physical affection. Touch, affection, snuggles, and kisses - from an intimate partner, a trusted family member or friend, and even your fur baby (shout out to all the dog parents). Physical touch triggers an increase in the levels of dopamine and serotonin in your brain, hormones that regulate mood and anxiety. These neurochemical changes will cause a reduction in stress and ease tension. Physical affection is also proven to lower your blood pressure, lessen depression and anxiety, and improve your overall emotional wellbeing.
Say No!
Set yourself up for success by putting yourself first. You are allowed to say, “No”. You do not need to spread yourself too thin. You deserve your needs to be met. Put yourself first by creating healthy boundaries. When you can outline what you are capable of, what your limits are, or what you are comfortable with and what you are not; you will protect yourself from relationships that try to defy these boundaries. Unhealthy relationships are a huge contributor to our stress levels. Ultimately, setting boundaries creates healthier and more meaningful relationships by creating mutual respect, feeling heard, and listened to (and being able to provide that to others). Boundaries will actually set you free.
Self-Care, What’s that?
Self-Care has kind of become a catchall phrase for doing something that nourishes you, it isn’t overindulgent or selfish, it is a deliberate act that promotes physical, mental, or emotional wellness. Find yourself some self-care activities that nourish different parts of you (stressed you, sad you, angry you). Find activities that work best to address those specific parts of you in the moments you need to. Take a bubble bath if you are rundown, crochet if you are nervous, play the drums if you are angry, get some sunlight if you are sad, or write in a journal if you are stuck. Find the activities that work best for you. Make these self-care activities your tools. Use your tools as you see fit for the tasks at hand. Keep adding to your toolbox.
Laugh!
Have you ever heard of the phrase, “Laughter is the best medicine”? Well, there is a reason for that. Studies have shown that laughter stimulates almost every system of your body. Laughter increases oxygen intake thus stimulating your heart, lungs, muscles, and brain. Laughter reduces stress hormones like cortisol, it increases our happy neurotransmitters (endorphins, yay!), and it strengthens our immune system. Watch that stand-up comedian you were wanting to see, call your funniest friend, and smile. I’m serious, do it now! Smile. Smmmmiiiillllleeeee. Good job. Even forcing a smile will boost your mood.
Please don’t hesitate to reach out to set up a consultation.
Take Care xx
Kelly