Stress Management for September and Beyond!
Stress is normal. It is your body’s natural response to life’s daily demands and pressures. It can be triggered by both positive and negative situations and is influenced by physical, mental or emotional factors. September can be particularly stressful as both parents and children prepare for the new school year and adjust to all the activities, events, emails and financial commitments that may entail. Even if you are not returning to school or in the parenting phase of life, no one is immune from stress. In fact, the body’s stress response exists to prepare you for all the challenges we encounter and keep you alert to avoid whatever danger may be looming. It is when we have too much stress or stress over a prolonged period of time that we become at risk for serious conditions affecting our physical or mental health.
While everyone responds to stress in their own unique ways, some common physical symptoms include fatigue, insomnia, headaches, weight gain or loss, GI distress, suppressed immune system and rapid heartbeat or chest pain. In addition to physical symptoms, stress can result in mood swings, racing thoughts or excessive worry, feeling isolated, difficulty concentrating, and decreased motivation. If you are experiencing chronic stress responses, it can impact your overall health including increasing your risk for heart disease, constipation, acid reflux, skin conditions and depression, anxiety, and other mental health concerns.
So, what can be done? There is no way to avoid stress in this life, but there are several things you can do to help cope and manage the level of stress response.
- Exercise! Moving your body is an excellent way to combat the affects of stress. Exercise increase the production of certain neurotransmitters in the brain which can help you feel or relaxed and exercise can decrease stress hormones such as cortisol and adrenaline. This does not mean you need to spend hours at the gym! Taking a brisk walk, joining a dance class, or whatever gets you up and moving can help you feel more energized and can improve your mood.
- Use relaxation or calming techniques! Mindful meditation or prayer, intentional deep breathing, guided imagery, progressive muscle relaxation, keeping a gratitude journal, stretching and yoga can all be helpful in reducing stress.
- Maintain a healthy diet! Eating whole foods rich in vitamins, fiber and healthy fats can not only build up your immune system, but can help reduce inflammation and give you the energy you need. Avoid processed foods and foods and drinks with a lot of sugar. Also, limit the amount of alcohol and caffeine as both can negatively affect your mood and the quality of your sleep. Caffeine can worsen stress and anxiety and alcohol can lead to increased depression.
- Spend time in community with others! We were all designed to be in community with others and being bored and isolated can lead to worsening mental health outcomes. Be intentional about scheduling in time to see a friend, attend a group activity or play a game or other activity with your family. If you can have a social activity outdoors, in nature, and the sun while moving your body, even better!
Stress management is an important aspect of both your mental and physical health, and it is perfectly okay if you need a little help. If you believe you are suffering from the effects of long-term stress, a good place to start is by scheduling an appointment with your primary physician. We also have many resources with the United for Waukesha Resiliency Center as well that you can utilize as part of your stress management plan including Resilient Yoga, Art Therapy, Nature Meditation events and more.