How to Manage Stress

The definition of stress is different for everyone. Most common types of stress are mental, emotional, physical, and even spiritual. Stress is a major problem wreaking havoc on the body and our ability to create a fulfilling life. The typical narrative is based on individual conflict, but the reality is far more intriguing because the cost is your inner peace.
 
The bottom line is finding out what triggers your stress and implementing strategies to manage it. The good news is that even though stress is uncomfortable, you can transform it and use it to shape your life in exciting new ways.
 
These 10 tips are for those who are serious about finding inner peace by reducing stress. To change the way you think, act, and feel, you have to be willing to apply these tips to your daily life. As you create new habits, the current habits will no longer control or trigger you. For real change, all the items listed work synergistically.
 
1.Get Moving!
Your body needs exercise. Studies have shown that engaging in physical activity reduces stress and improves mood while sedentary lifestyles result in higher levels of stress, poor moods, and sleep disturbances.
 
If you’re feeling stressed, moving your body on a consistent basis may help.
 
2.You Are What You Eat!
Everything you eat affects every aspect of your health and this includes your mental health too. Studies show that diets containing processed foods and added sugar result in higher levels of perceived stress. Furthermore, chronic stress often leads to over-eating and indulging in comfort foods that diminish health. You may want to consider taking supplements to give you added nutrients.
 
Eating more whole foods such as vegetables, fruits, beans, fish, nuts, and seeds can help ensure that your body is properly nourished. In turn, this may improve your resilience to stress.
 
3.Limit Screen Time and Phone Use
Smartphones, computers, and tablets are an unavoidable part of everyday life for many people. Unfortunately, their use has been linked to increased levels of stress, mental health disorders, and negative effects on sleep.
 
Minimizing the use of electronic devices may help reduce stress and improve sleep.
 
4.Reduce Caffeine
Caffeine is a stimulant found in coffee, tea, chocolate, and energy drinks and affects your central nervous system. Everyone has differing thresholds of caffeine tolerance. If you notice yourself becoming jittery or anxious, it may be best to cut back.
 
Become aware of your individual caffeine tolerance.
 
5.Practice Mindfulness
Mindfulness practices are those designed to help anchor you to the present moment. Yoga, Meditation, Qigong, Tai Chi, and breathe work are all mindful stress reduction strategies that are easy and rewarding.
 
Meditation has been scientifically shown to improve moods while decreasing stress and anxiety.
 
6.Self-Care… You Deserve It!
Taking time for yourself is essential in order to live a healthy life. Self-care doesn’t have to be elaborate or complicated. It simply means taking personal time to connect inwardly and tend to your own well-being and happiness. Light a candle, use aromatherapy, take a bath, read a book. Do what fills your heart with content.
 
As part of your self-care routine, it is important to create a soothing environment free from distractions. Use aromatherapy to make your space feel calm and soothing while decreasing anxiety and improving sleep. Try:

• lavender
• rose
• vetiver
• bergamot
• Roman chamomile
• neroli
• frankincense
• sandalwood
• ylang-ylang
• orange or orange blossom
• geranium

 
Caring for yourself gives you the capacity to care for others.
 
7.Spend Time in Nature
Studies show that as little as 10 minutes in a natural environment, may help improve psychological and physiological markers of mental health including perceived stress and happiness.
 
Spending time outdoors is a healthy way to manage stress.
 
8.Spend Time with Pets
Animals have a way to love us no matter what. When you connect with your pet, your body releases oxytocin (a hormone linked to Positive moods). Pet owners tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods.
 
Cuddling with your pet gives you purpose, provides companionship and brings joy to your life.
 
 9.Create Boundaries
You can’t control everything, but there are a few things you can do. Start by filling your plate with what you know you can handle. When you put too much on your plate you increase stress and limit the amount of time you have to care for yourself. One way to do this is to simply say “no” and delegate the responsibility to someone who has time. Juggling too many responsibilities leaves you feeling anxious and overwhelmed.
 
Taking control over your personal life helps protect your mental health
 
 10.Avoid Procrastination
Take charge of stress by staying on top of your priorities and avoid procrastination. Keep a to do list to stay organized and accomplish your daily goals. Procrastination harms productivity and leaves you scrambling to catch up.
 
Procrastination can cause undue stress that negatively affects your health and sleep.

Although stress is part of life, chronic stress takes a toll on your physical and mental health. Fortunately, there are evidence-based strategies that can help you reduce stress and improve your overall psychological well-being. Exercising, practicing mindfulness, spending time with a pet, minimizing screen time, and getting outside are all effective methods. However, if you still need a little extra help, call Dr. Lisa Piper, PhD, DNM to experience a quantum energy healing modality that has been shown to decrease stress, increase energy, and increase balance.

References:
Animals (Basel). 2019 Oct 12;9(10):792. doi: 10.3390/ani9100792.
 
Behav Brain Res. 2019 Jan 1;356:208-220. doi: 10.1016/j.bbr.2018.08.023. Epub 2018 Aug 25.
 
Br J Health Psychol. 2019 May; 24(2): 315–333.
Published online 2019 Jan 22. doi: 10.1111/bjhp.12355
 
Clin Nutr. 2021 Mar;40(3):901-906.
doi: 10.1016/j.clnu.2020.06.016. Epub 2020 Jun 30.
 
Front Psychiatry. 2021; 12: 659288.
Published online 2021 Jun 1. doi: 10.3389/fpsyt.2021.659288
 
Front Psychol. 2019; 10: 2942.
Published online 2020 Jan 14. doi: 10.3389/fpsyg.2019.02942
​
https://doi.org/10.1016/B978-0-12-802862-9.00004-9
 
Int J Nurs Pract. 2015 Feb;21(1):87-93. doi: 10.1111/ijn.12229. Epub 2013 Nov 15.
 
Nehlig A, Daval JL, Debry G. Caffeine and the central nervous system: mechanisms of action, biochemical, metabolic and psychostimulant effects. Brain Res Brain Res Rev. 1992 May-Aug;17(2):139-70. [PubMed]
​