Stress in America is at an all-time high with over 75% of adults reporting that they feel chronically stressed. This month is a time to focus on your health needs and recognize the sources of different kinds of stress on your life. National Stress Awareness Month allows us to promote strategies for coping and building resilience, opening difficult conversations about the impacts of stress, and promoting well-being.
Stress can negatively impact both your mental and physical health by affecting quality of sleep, increasing heart rate, muscle tension, and even cause long-term health problems.
But the good news is: stress is completely normal.
Stress can be positive or negative, caused by everyday interactions or major life events. Stress is a normal and healthy reaction for when we feel uncertain, overwhelmed, or threatened. Stress is one of our greatest motivators and is essential to our survival. However, when stress becomes chronic, we stay in “survival mode” too often. High levels of stress over a sustained period of time starts to take a toll on our bodies, and our minds.
The other good news is: there are things you can do to control it.
During this month, we’re slowing things down and prioritizing our wellness. We encourage you to do the same! If you aren’t sure where to start, try these tips:
Practicing self-care
Spend some time doing things that allow you to feel grounded, relaxed, and present with yourself. This could mean getting back into hobbies that you haven’t touched in a while because you’ve been too busy, finally watching a movie that’s been on your list, meditating, physical activity, spending time in nature, or an at-home spa day. Whether it’s working out or unwinding, make it about you.
Changing your environment
Reorganize around your home or your office to create more efficient and clutter-free spaces. Dedicate some time this month to figuring out how you want your space to function and add touches of your personality. Neutral shades and the color green has been scientifically shown to alleviate feelings of stress and unease, so adding plants to the decor is a great way to liven things up and create a calmer atmosphere.
Disconnect from technology
This month, try setting screen time limits on your phone and take more frequent breaks from social media. We all want to stay connected with what’s going on and the people around us, but there can be overwhelming amounts of information that moves very quickly from topic to topic once we load up those apps. Our minds can be exposed to stress due to the sheer volume of sensory information or unwanted, negative content. Less screen time is associated with lower depression and anxiety-related symptoms, improved sleep quality, less eye strain, and some research suggests that limiting screen time can even improve memory.
Make lifestyle changes
Making changes to your routine isn’t something that happens overnight. In the month of April, try picking no more than two new habits to try out for the month:
Keep a journal. Write about the day-to-day things that add to your stress and the things that take it away.
Download an app that teaches you exercises for relaxation, like deep breathing and visualization techniques, to interrupt stress from infiltrating your mind (like https://www.calm.com/)
Find ways to add exercise into your daily routine, like morning walks or midday stretching.
Avoid drinking excess amounts of caffeine to reduce heart rate and jitteriness.
Reach out to supportive friends and family members to recenter and reconnect yourself.
Seeking professional help
If you feel as though you’re at your boiling point, it may not be so simple as making lifestyle changes. Consider seeking guidance from a trusted provider like a therapist, counselor, or psychiatrist. A trusted professional can assist with identifying underlying issues for your stress, developing coping mechanisms, can address potential health and lifestyle concerns, help establish a support network, and help to improve your quality of life.
Resources:
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Written by Cana Cravens
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