Stress is not always a bad thing. It can energize us and fuel a fight or flight response. But ongoing stress affects your wellbeing and can lead to illness. While it’s nearly impossible to avoid stress all together, there are healthy steps you can take to manage it so you feel calm and less anxious. The following tips can help you de-stress your week.
Healthy Strategies to De-Stress Your Week
While you can’t eliminate all the sources of stress, you can begin new habits that help you face challenges calmly. Many of these tips require scheduling time for yourself.
Work Up a Sweat
We’ve all heard of the “runner’s high.” It’s caused by endorphins, chemicals released from exercise that trigger a positive feeling in the body, similar to morphine. But you don’t have to take up jogging to feel an endorphin rush. Any moderate-intensity exercise releases endorphins after about 30 minutes. Exercise is an effective way to elevate your mood that is sometimes prescribed as a treatment for clinical depression. Find an activity you enjoy, and work out three or more days a week. You’ll find you are much calmer in the face of whatever life throws at you.
Outsource What You Can
Not all of the things on your to-do list have to be done by you. Your child has soccer practice several days a week? Schedule a carpool with other parents so everyone drives once a week. Do you hate grocery shopping during busy weekend hours? There’s no shame in ordering online and having groceries delivered. You’re having trouble keeping up with the housework? Hire a cleaning service. Some residential cleaners, like SERVPRO, also manage big jobs when needed, like air duct cleaning or shampooing carpets and upholstery.
Eat for Better Health
If you find yourself munching on sweets or unhealthy snacks, when you’re not even hungry, that’s emotional eating. It’s a common coping strategy when we’re anxious, but it actually can make you feel more stressed. The good news is your diet can help lower your stress levels. The key is to eat foods that reduce cortisol, the hormone responsible for stress. Foods that lower inflammation also reduce cortisol. Examples include fruits, whole grains, vegetables, fish, poultry and nuts. You can start barbequing food which also helps in our mental well being. Watch what you drink, also. Too much caffeine can increase feelings of anxiety. Some people turn to alcohol to relax after a hard day. While drinking can make you feel more calm, the effect is temporary and if you do it regularly it takes increasing amounts to have an effect. That can lead to alcohol dependence, increased stress and sleep disruption.
How to Feel Better Immediately
Taking better care of yourself is always a good idea, but it yields positive results over time. What should you do if you are feeling stressed and anxious right now? Here are ways to feel better immediately.
Breathe Deeply
When you’re feeling upset, take a few minutes to breathe deeply. Deep breathing makes you feel calm and activates a relaxation response in the body.
Play with Your Pet
Studies show that cuddling a pet produces oxytocin, a hormone linked to good moods. Plus, dog owners have greater life satisfaction and reduced levels of loneliness and anxiety.
Get Outside
Even if you’re at the office, you can take a brief walk to clear your head. A green space, like a park, is even more calming.
Hug it Out
If your partner is nearby, get a hug. Human touch has a calming effect.
Call a Friend
Reach out to friends or family if you’re feeling down. Call someone whose wisdom and sense of humor will pick you up.
It’s Time to De-Stress Your Week
If your weekly schedule is stressful and hectic, you can take steps to de-stress your life. Practice self-care, hire help and reach out to your support group. It’s time to replace the fight or flight response with feeling calm and in control.