Stress Less

Stress is a normal response, which some say can even be seen as a motivator and an essential tool for survival. It seems almost inevitable that being stressed is a part of everyday life, but ignoring it can only lead to further health issues. How we manage stress becomes the key to protecting our health.When under stress, the body undergoes several changes: blood pressure and pulse rise; breathing speeds up; the digestive system slows down; immune activity decreases; muscles become more tense and sleepiness decreases due to a heightened state of alertness. This can lead to a host of physical and mental health issues, from cardiovascular to anxiety and depression.Medical News Today reports that people may find that the following lifestyle measures can help them manage or prevent stress-induced feelings of being overwhelmed.

Exercise: A 2018 systematic review of animal studies found that exercise can reduce memory impairment in subjects with stress, although studies on humans are necessary to confirm this.

Reducing the intake of alcohol, drugs, and caffeine: These substances will not help prevent stress, and they can make it worse.

Nutrition: A healthful, balanced diet containing plenty of fruit and vegetables can help maintain the immune system in times of stress. A poor diet can lead to ill health and additional stress.

Priority management: It may help to spend a little time organizing a daily to-do list and focusing on urgent or time sensitive tasks. People can then focus on what they have completed or accomplished for the day, rather than on the tasks they have yet to complete.

Time: People should set aside some time to organize their schedules, relax, and pursue their own interests.

Breathing and relaxation: Meditation, massage, and yoga can help. Breathing and relaxation techniques can slow down the heart rate and promote relaxation. Deep breathing is also a central part of mindfulness meditation.

Talking: Sharing feelings and concerns with family, friends, and work colleagues may help a person “let off steam” and reduce feelings of isolation. Other people may be able to suggest unexpected, workable solutions to the stressor.

Acknowledging the signs: A person can be so anxious about the problem causing the stress that they do not notice the effects on their body. It is important to be mindful of any changes.

As April marks Stress Awareness Month, we are reminded self-care is important to our overall health. People who find that stress is affecting their daily life should seek professional help. A doctor or psychiatric specialist can often help, for example, through stress management training.The Christian Brothers Employee Benefit Trust offers several benefits to help, including access to Livongo for Hypertension which combines advanced technology with personalized coaching to help members identified with hypertension manage their blood pressure; and a telemedicine opportunity through Teladoc in which you are able to talk to licensed psychiatrists, psychologists or therapists to assist in behavioral health needs by phone or video.

55% of Americans reported feeling stress during each day

(Gallup, 2019)

For a few more ways to learn how to manage stress, check out this playlist of five TED Talks on how to manage stress, all under 15 minutes, including:

How to make stress your friend
All it takes is 10 mindful minutes
Could the sun be good for your heart?
How to stay calm when you know you’ll be stressed
The art of stillness