We all have stress. We have accepted the feeling of being overwhelmed as just part of our daily lives and it can feel uncommon to have a relaxing day.
While stress can be a useful motivator to get things done (run from the bear!) often, as stress takes over, we can go into autopilot and don’t even know that it is building. Sustained periods of stress can have severe negative impacts on our relationships, our careers, and our physical and mental wellness. Don’t let stress wipe away all that positive, hard work that you’ve put in.
Here are 6 tactical methods to combat stress;
1. Find Useful Distractions
Eliminate the stress eating and shopping. Never mind the mood elevators that a sweet treat or impulse buy can provide – These may feel great in the moment (really great sometimes) but are only temporary solutions that actually create long term bad habits. These short term ‘fixes’ are also hard on your health and terrible for your savings account.
What are better ways to de-stress? Find other ways to redirect your mind to the present with something that you enjoy doing. A walk outside, even for 5 minutes has been proven to lower stress levels. Better yet? Take your dog or a friend along. Love dogs but don’t have one? Go to the dog park anyway. Dogs have an innate ability to provide spontaneous entertainment that is sure to lift your mood. And don’t worry, no one will even know you are poochless.
2. Get a Healthy Boost
Scheduling your meals and snacks is a smart way to find a sustained source of energy. Planning your fuel breaks will not only avoid the stress eating but will allow you to access healthier food. Short term it will allow you to skip the crash of a lousy meal and create a healthy, sustained boost of energy. Long term it will boost your immune system. A sugary treat may get you through the meeting but the flatline mode you will enter once the high wears off will only make your day less productive and feel so much longer.
3. Let it go
Most of what stresses us is way outside of our circle of control. While it certainly impacts us, if we can’t control it, we need to move on. When I feel like I’m losing control it can be both a symptom and a trigger of my stress. Oftentimes the overwhelming sensation becomes tougher to deal with then the worst possible outcome of the stressor. Personally, I have to step back, assess the situation and understand what I can truly change.
A great active solution (for those who need to be in control, ahem…) is to lean on your professional or personal network to work through the issue. Sometimes you just need to hear yourself say it to someone to find the answer or recognize that the stress can be easily managed by putting it into perspective.
Just be sure you are a) not leaning on a co-worker for a personal issue and b) you limit your venting to a couple of minutes. The idea is to limit the stress to what is truly in your bucket to deal with and to let go of the rest.
4. Check in
Taking some time alone can be super healthy to reset, reflect and recharge. Stress can also make it easier to isolate yourself from others. Once you have taken some time to check out and gain perspective it is important to get back out there and check in with friends and family. Socializing has been scientifically proven to lower rates of depression and anxiety. It may feel counter intuitive in the moment but maintaining healthy social connections will reduce your stress in the long run.
5. Sleep for Success
Stress can have different impacts on your sleep. It can cause you to not fall asleep, sleep poorly or (gasp!) sleep too much. Lack of good sleep can create tons of stress. It can be a viscous cycle.
Create a proper sleep routine. Shoot for 7 – 8 hours of uninterrupted sleep, especially during the work week.
Have a healthy dinner and try to give yourself 3-4 hours to digest. Moderate alcohol and caffeine consumption and try to park your stress before you hit the pillow.
Our devices can prevent our brains from winding down and can cause those long nights where you stare at the ceiling for what feels like hours at time. Read a chapter of a book instead. Some easy stretching before you crash for the night is another great way to set yourself up for a good nights rest.
6. Journal It
Writing down your day – the good and the bad – is a perfect way to sort your thoughts. Diarize as much positive as you can remember from the day and jot down some ideas you can action on tomorrow for any unresolved stress. This will allow you to begin the sleep process – which includes organizing thoughts – and park any stressors for the night. The reflection on the positive and the action items for tomorrow will leave you feeling gratified and in control.
Make It Count
Let’s face it, stress is a part of our busy lives and can be quite useful at the right time, but it shouldn’t control our lives.
Used together, these useful tips can help you be prepared mentally and physically to fight the next battle. Listen to your favourite songs. Read a chapter of your favourite book. Go to the gym. Heck, I have a yoga mat in my office. When I find I’ve been sitting at my desk for too long and need a brain break I will close my door, roll out the mat and do a serious of stretches. 5 minutes is all it can take to flood your brain with happy, healthy endorphins and reset your day.
