Chronic stress has a significant effect on every organ system in our bodies. Change in circumstances (both good and bad) can increase our levels of stress. Of course, you know the bad situations that cause you stress. I bet you can name at least five without much thought. But stress can also occur with good things, such as starting a new job, getting married, or having a baby.
Although an acute stress response is necessary for survival in dangerous situations, the chronic stress we face from day-to-day challenges can wreak havoc on our general health and wellness. When our stress hormone levels are high, the body is preparing us for life or death situations. When faced with something fearful, our bodies release hormones called cortisol and adrenaline. These hormones provide us with the energy and means to either fight an impending threat or run (take flight).
But, these same hormones also shut off all nonessential functions in the body, including our immune response, digestive system, and reproductive system. If you are under chronic stress you may experience migraine headaches, frequent illnesses, difficulty with digestion, overwhelming fatigue, trouble sleeping, or a short temper (these are only a few examples of the many symptoms of chronic stress).
Here are 5 things that you can do to reduce the amount of chronic stress in your life:
- Eat and drink healthy foods. Simple sugars that spike your blood sugar, processed foods and caffeine can increase your cortisol levels and contribute to chronic stress. I used to be stressed out about everything all the time. I started my wellness journey in 2020, and since then, I have noticed big changes in the way I deal with stress. Last week was busier than usual for me. I had a lot of things going on with my business, the school PTAs, and home life that would have stressed me out in the past. But, I was able to handle all the calls, events, and challenges without worrying about any of them.
- Exercise properly. Too little or too much exercise can affect your stress levels. You do need to move daily to lower cortisol levels and relieve tension. On the other hand, I have learned from personal experience that I was exercising too much in the past. This actually raised the stress response in the body (which contributes to weight gain, by the way).
- Use relaxation techniques. You can practice yoga, meditate with deep breathing exercises, take up a hobby, journal, or read. There are numerous ways to relax and reduce stress.
- Don’t overbook your schedule. Make sure to keep down time in your calendar when possible. Running from one event to the next all day every day is going to drain you of your energy and increase your stress. Learn to delegate tasks and say no to any events that will fatigue you instead of energize you.
- Get proper sleep. Stress keeps many of us awake at night. I have had many nights where I was wide awake at 3 am thinking about all the things that I was stressing out over. Get those thoughts out of your head by journaling or discussing the issue with others (in a nonthreatening, safe environment). Use things like chamomile tea or lavender essential oils to help you fall asleep. Create a bedtime routine that does not include any electronic devices (smart phones, tvs, computers…).
I hope these tips will help you reduce the amount of stress you are dealing with on a daily basis. If you need any help with any of the suggestions above, just sign up for one of my coaching programs and start your own wellness journey.