Stress affects everyone, invariably in different ways. Regardless of how stress shows up in your life, when it does, it takes over, making it difficult to stay in the present moment or show gratitude for what and who we have in our life. In the eye of the stress storm, everything is tossed around into oblivion, and self-care ideas go out the window.
However, this is the moment when self-care is the most important. When you notice that you’re struggling with stress, anxiety, or powerful emotions, it’s time to get back to a sense of balance by showing yourself love and compassion.
How Does Stress Show Up?
On a physical scale, stress tends to be behind many of our typical ailments, such as headaches, insomnia, muscle tension, or body aches and pain.[1] When we’re in stressful situations, our body activates our fight-or-flight response through the stress hormone, cortisol.
According to the American Institute of Stress, when the body is in this mode due to stress, “the body’s sympathetic nervous system is activated due to the sudden release of hormones. The sympathetic nervous system stimulates the adrenal glands, triggering the release of catecholamines, which include adrenaline and noradrenaline. This results in an increase in heart rate, blood pressure, and breathing rate.”[2]
While our fight-or-flight response is extremely helpful when we’re in situations that risk our survival, not every situation is that dire. However, the body doesn’t know how to differentiate between such scenarios.
Rather, we become accustomed to seeing every stressful situation as life-threatening, and we become locked into this fight-or-flight response automatically. This causes us to burn out because our body is constantly fighting or fleeing from threats that are not causing us any real harm.
On a mental and emotional scale, stress affects your thoughts, feelings, and ultimately your behavior. Everything is interconnected. When stress takes a toll on our bodies, this has a domino effect on how we process our thoughts and feelings. Therefore, it is not uncommon to see correlations between depression and anxiety when it comes to dealing with stress.
Self-Care Ideas to Combat Stress
Below are five self-care ideas for combating stress in your life. Consider implementing them into your daily routine for the best results.
1. Start a Brain Dump Writing Exercise
When you’re overwhelmed with thoughts, it can become very difficult to stay present and focused. This could affect you at work, in school, or in your relationships. It’s as if your mind were filled to the brim with thoughts that are constantly competing for your attention. If left unattended, this can affect your performance or your state of being, so it’s important to turn to self-care ideas in these moments.
One exercise to get this under control is called a brain dump, and it’s exactly what it sounds like. Start by getting comfortable with a pen and paper or your favorite journal. Without any special formatting or introduction, just start writing any and all thoughts that come up.
Consider your paper a blank canvas onto which you’re going to spill every thought, no matter how small or unimportant. This can look like a laundry list, a jumble of words, or a paragraph.
Don’t focus on how it looks or how well it’s organized. The idea is to give your thoughts an exit. Once they’re on paper, they’re no longer swimming in your head for attention.
Once you have them written down, leave them as they are. We have a tendency to want to fix our thoughts. Instead, allow them to simply exist as they are—they’re not right or wrong. Consider coming back to this exercise daily or whenever you feel like you have a lot on your mind.
2. Sweat It out
There is nothing more therapeutic than moving the physical body when it feels the weight of stress. Energetically, we carry our day in our body, mostly in our neck, shoulders, and hips. If we’ve had a particularly difficult day, that energy is going to feel tense and unsettling. This is why it’s so important to move and really break a sweat!
According to the Anxiety and Depression Association of America[3]:
“Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem.”
Find what exercise regimen works for you, and commit to it for a few days per week for your mental and physical health. Scientists have also found that even 10-15 minutes of aerobic exercise can have a tremendous effect on your body. Go for a run, take a spin class or a power yoga class, or dance the stress away in Zumba. Whatever gets your heart rate up and breaks a sweat is one of the perfect self-care ideas to keep the stress away.
3. Seek the Care of a Therapist
Sometimes writing out our thoughts and feelings doesn’t seem quite enough. This is common and to be expected. After all, we are complex human beings who want to understand and process our emotions on a deeper level. This is why spending time in a regular therapy session is so beneficial!
In the presence of a professional, we can open up about what stressful situations we’re going through. We don’t have to keep our emotions bottled up, and we know that our honesty will be protected and safeguarded.
Additionally, when we’re feeling stressed, we often want to simply vent and get things off of our chest. Having someone on the receiving end who will simply listen and hold space is a truly healing gift. We can often leave the session feeling more empowered, seen, and offloaded of the stress we brought in.
Lastly, we may be able to receive guidance from our therapist on a particular situation we’re struggling with. Having someone else’s perspective on something we’re too emotionally close to can be just the right solution and a great addition to our self-care routine.
Here are more self-care ideas from a therapist: Self Care Tips During Difficult Times (A Therapist’s Advice)
4. Interrupt Your Day
When it comes to self-care ideas, this may seem like a derailing technique, but give it a shot! Interrupting your day means introducing something entirely new or random into a routine that is very monotonous or typical.
If your work or school day is the same sequence of events every single day, bringing in an interruption can be quite conducive to your productivity and creativity. This can look like pausing in the middle of the day for a yoga stretch at your desk or in your office. It could be playing your favorite playlist in-between meetings or taking a walk outside for lunch. Not only does this stir up new energy for your day, but it can also help you de-stress
As I said above, when we’re too close to a situation or conflict, we have a harder time breaking away. We’re so emotionally and mentally invested that we don’t see how that proximity is affecting our health. So, interrupt yourself when you’re feeling stress coming on, and do something fun, random, and refreshing to feel good.
5. Get Some Energy Work Done
Energy work is anything that is being done to improve the circulation and energetic flow of the body. This could be a massage, a Reiki session, chiropractic adjustment, or acupuncture[4].
Moving the body helps move the energy that is blocked or stuck. This is why exercise is so important. However, sometimes we need a session where that work is done for us by a licensed professional.
In such treatments, we have the luxury to relax and receive the benefits of the treatment, making it a beautiful way to squeeze in self-care!
You can find even more stress management techniques in the following video:
Final Thoughts
Stress is, unfortunately, a common part of every life. It affects everyone, but to what extent it affects you is personal. One thing is for sure, and that is that stress has a tremendous effect on our physical, mental, and emotional state.
This is why regular exercise is so important, as well as mental stimulation and emotional release. These self-care ideas won’t necessarily guard you from ever feeling stressed again, but they will certainly help you manage it better and offer amazing health benefits along the way.
More Self-Care Ideas
- How to Customize a Self-Care Plan That Works For You
- 12 Powerful Self-Care Tools That You Can’t Live Without
- 40 Self Care Techniques To Rejuvenate And Restore Yourself
Featured photo credit: Alisa Anton via unsplash.com
Reference
| [1] | ^ | Mayo Clinic: Stress Management |
| [2] | ^ | The American Institute of Stress: How the Fight or Flight Response Works |
| [3] | ^ | Anxiety and Depression Association of America: Physical Activity Reduces Stress |
| [4] | ^ | Medical Acupuncture: Does Acupuncture Reduce Stress Over Time? A Clinical Heart Rate Variability Study in Hypertensive Patients |
