Assess & Manage Your Stress
Stressed about stress? We all know that stress is not good for our health, but sometimes, even when you think you’ve got it handled, the hits just keep on coming!
The key to managing stress is to make a habit of assessing it on a regular basis and then, if it’s elevated, taking steps in the moment to reduce it.
How Do I Assess My Stress?
Your body has its own system for recognizing and handling stress, so it comes as no surprise that it will send you signals when the stress is happening. The first part of assessing your stress is recognizing signs like these in a timely way.
Anxiety
Elevated heart rate
Bloating/constipation/diarrhea
Cold, clammy skin
Racing thoughts
Inability to focus
Difficulty breathing or breathing from upper chest
Poor sleep'
Indigestion/heartburn
Sugar/sweet cravings
Exhaustion (despite having slept)
Now that you know what to look for, the next step is to plan for regular “stress check-ins” a few times a day. For example, in the morning when brushing your teeth, midday around lunchtime, and again when you’re getting ready for bed. If 3 times seems stressful, start with one check in a day. Rate your stress level on a scale of 1 to 10 (with 1 being the lowest level and 10 being the highest). Then ask yourself if your body is sending any of the signals of elevated stress mentioned above.
If you are getting any signals from your body and/or you assess that your stress is at a level 6 or higher, then stop what you’re doing and address the stress until it comes down below a 6 and the signal is improved.
What Actions Can I Take to Reduce My Stress Level?
When your assessment reveals that you need to take action to bring the stress down to below a level 6, there are many actions you can take depending on where you are.. Here are a few:
Do a 3 minute meditation. Sit comfortably, close your eyes and take a few deep breaths. Simply focus on your inhale and the exhale rather than on any thoughts. Or use a phone App like Calm for a short guided meditation
Laugh it away! Tune in to a funny show or find something that will give you a minute of laughter. Laughter will shift your state of mind quickly
Take an Epsom salt or magnesium bath and try incorporating some calming essential oils like Lavender or Chamomile and breathe in the calm while you soak in the tub
Stretching the body or using a foam roller for 10 to 15 minutes to reduce muscle tension
There are many ways to address stress, and you may see that some work better than others for your body. The bottom line is that a regular habit of assessing your stress will help you nip it in the bud and allow you to take action to reduce it. With this new habit, you will ultimately spend less time overall in a state of elevated stress and improve your health.
Be Well!
