Many people experience stress on a daily basis, and managing it can help support your overall health. Chronic stress is a prolonged, overwhelming feeling of stress that can negatively impact your health and daily life. Living with unmanaged stress can affect you mentally, physically, and emotionally. It can lead to heart issues, digestive symptoms, sleep problems, and more. It’s important to get a hold on stress before it takes over your life. We also recognize that there are situations where stress simply can’t be lowered. You’re in constant fight or flight and just trying to get by. For times like these, we wanted to offer ways to help alleviate stress, even just for a moment. Here are 7 practical ways to lower stress when life is difficult.
5 Ways Chronic Stress Impacts Your Health
1. Heart Problems
Chronic stress causes inflammation in the body, which can lead to plaque buildup in the arteries. This increases the risk of heart disease, heart attack, and heart failure. It can also cause high blood pressure, which increases the risk of heart disease as well.
2. Compromises Your Respiratory System
Stress can lead to respiratory symptoms such as shortness of breath and rapid breathing. Shortness of breath can make it more difficult to get oxygen into your body. Rapid breathing (or hyperventilation) caused by stress can also trigger a panic attack in people prone to panic attacks. And if you have chronic lung, such as asthma or COPD, stress can cause flare-ups that could be life-threatening.
3. Physical Problems
Chronic stress can manifest itself in physical ways, including headaches, muscle tension, stomach issues, nausea, diarrhea, vomiting, and fatigue. When your body is under stress for too long, it increases inflammation and weakens your immune response, making your more susceptible to illness.
4. Sleep Issues
Chronic stress can lead to issues like sleep deprivation and insomnia. It causes the nervous system to maintain a heightened state of arousal for extended periods, delaying the onset of sleep and causing rapid, anxious thoughts at night. Both stress and lack of sleep can lead to long term physical and mental health problems.
5. Affects Mental Health
Long-term stress increases the risk of mental health issues like anxiety, depression, substance use problems, and burnout. It can make you more moody and irritable, lead to feelings of hopelessness and helplessness, and make you feel exhausted.
7 Practical Ways to Lower Stress When Life is Difficult
1. Physical Activity
Getting your body moving is one of the best things you can do to lower your stress levels. It will also help boost your mood and take your mind off any difficult situation you may be going through. Working out increases your feel-good endorphins and other neural chemicals that boost your sense of well being. Find exercise that brings you joy, whether it’s yoga, boxing, Pilates, or bootcamp. Going to workout classes with others can also help boost your mood.
2. Connect with Friends
Spending time with people who bring you joy and make you laugh can be the best medicine. In fact, the physical act of laughing lightens your mental load and causes positive physical changes in your body. Although you may want to isolate when you feel stressed, make the effort to get together with friends or loved ones. They can offer a distraction, support, or help talk you through your troubles.
3. Meditation
Regular mediation can be incredibly helpful to do when you’re going through a difficult time. During meditation, your attention is focused and you’re able to quiet any thoughts that are taking up space and causing stress. Meditation can provide a sense of calm and balance that benefits your emotional well being and gives you a sense of relief, for even a short period of time. If you’re feeling very stressed out and overwhelmed, a guided meditation or walking mediation may be best to help keep your mind off your stressors.
4. Steer Clear of Unhealthy Habits
As well as focusing on healthy habits, it’s important to avoid unhealthy habits as much as possible. These may include drinking too much alcohol or caffeine, smoking, or overeating junk food or sugar. When you’re going through a stressful time, it can be tempting to turn to these “vices”, however they can make you feel even more stressed, and leave you with anxiety (caffeine), a hangover (alcohol), and a sugar crash (sugar).
5. Escape for a Bit
Sometimes you just need to escape. When my dad was sick, I would binge watch episodes of Vanderpump Rules just so I didn’t have to think about anything. And it really helped me feel better, even just for a few hours. Find a comfort show, watch a funny movie, or get lost in your favourite playlist. Having an escape you can go to when life is difficult can be just what you need.
6. Treat Yourself to Self Care
Self care looks different for everyone, but it often consists of activities like taking a bath, getting a mani/pedi, practicing yoga, reading a good book, or getting a massage. Make a list of self care activities that make you feel happy and when you’re in need of a stress release, choose one to indulge in.
7. Journaling
Journaling is a really healthy habit to adopt and can be especially helpful in times of high stress. It provides a positive outlet for your thoughts and emotions and regular journaling has been linked to a higher quality of life. It helps you clarify your thoughts so they’re not jumbled up in your mind, allowing you to gain valuable self-knowledge and insight. It can also help you stop negative thought patterns and reframe distressing thoughts with a new perspective. Journaling promotes a calm physiological state, regulating your breathing, blood pressure, and heart rate. Make it part of your daily routine, especially during highly stressful times of life.
If you’re going through a difficult time in your life, we hope these stress remedies offer some relief.
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