🔑Unlock the Keys to Stress Less

Overwhelmed seems to be the way everyone is living life these days. Even if you want to unsubscribe from feeling overwhelmed, it seems the system is set up so that you cannot.

Confused about what to do? No worries, you do not have to figure this out alone…I got you!

Understanding the Science behind Stress and its impact on your Mind can minimize its impact.

How? By simply understanding that your mental and physical struggles are not inherently yours and are manifestations of stress can help you navigate them. For one, if I only address symptoms, the root problem will find other ways to manifest. Two, it is impossible to outwork stress. This will likely have a counter effect and increase stress.

While I may be able to “put my head down and catch up on work” this is not a long-term strategy. If I constantly find myself feeling behind, overwhelmed, or burnt out, I cannot work or vacation my way out of stress. I will likely isolate (to catch up) and then double down on the actions and thoughts that prompted my stress which will only create more stress.

The Goal is to Stress Less not Be Stress Free

Stress is a natural response that helps us deal with our environment. When faced with a stressful situation, the body's sympathetic nervous system is activated, leading to the release of stress hormones such as cortisol and adrenaline. This triggers a series of physiological changes, including increased heart rate, elevated blood pressure, and heightened alertness, all designed to help us respond to threats, real or perceived.

Who does stress impact?

Stress impacts any and everyone, regardless of age, gender, background, or occupation.

From students facing academic pressure to working professionals managing deadlines to parents juggling family responsibilities, stress can affect individuals in various stages of life and across different circumstances. Additionally, caregivers, employees, and those dealing with health issues or major life changes may also experience heightened levels of stress.

Stress is a human experience, no one is exempt from it. Stress can impact anyone at any time.

Why should I care about stress?

While stress can be beneficial in the short term, helping us perform under pressure (procrastinators feeling attacked?) or react quickly to danger, chronic or prolonged stress can have detrimental effects on both the body and mind. Physiologically, chronic stress can weaken the immune system, disrupt sleep patterns (do you struggle with insomnia?), and contribute to the development of various health conditions such as heart disease, obesity, and gastrointestinal problems.

Psychologically, stress can lead to anxiety, depression, irritability, and difficulty concentrating. It can also impair decision-making and problem-solving abilities, negatively impacting job performance, relationships, and overall quality of life.

What impact does stress have?

Stress can affect different areas of life, including:

1. Physical Health: Chronic stress is associated with an increased risk of developing cardiovascular disease, diabetes, and other chronic health conditions. It can also exacerbate existing health problems and lead to symptoms such as headaches, muscle tension (that’s your frequent neck pain), and fatigue (I’m tired y’all).

2. Mental Health: Stress is a significant risk factor for anxiety, depression, and other mental health issues. It can contribute to feelings of overwhelm, hopelessness, and helplessness, making it challenging to cope with life's challenges.

3. Relationships: Stress can strain relationships with family members, friends, and coworkers. It can lead to conflict, communication breakdowns, and feelings of resentment or isolation, further exacerbating stress levels.

4. Work Performance: Chronic stress can impair cognitive function, memory, and concentration, making it difficult to focus and perform well at work. It can also lead to burnout, absenteeism, and reduced productivity.

Addressing stress proactively is essential for maintaining overall health and well-being.

How can I Stress Less?

Strategies for managing stress include:

1. Stress Reduction Techniques: Practice relaxation techniques such as deep breathing, meditation (guided meditations halfway down the page), yoga, or progressive muscle relaxation (scroll for guided audio) to calm the body and mind.

2. Healthy Lifestyle Choices: Eat a balanced diet, exercise regularly, get enough sleep, and avoid excessive caffeine, alcohol, and tobacco, all of which can help reduce stress levels.

3. Time Management: Prioritize tasks, set realistic goals, and delegate responsibilities to avoid feeling overwhelmed by a busy schedule.

4. Social Support: Seek support from friends (be specific, ask for what you need), family members, or a therapist who can offer guidance, encouragement, and perspective during challenging times.

We do not have to accept feeling overwhelmed as a part of life. By understanding the science behind stress and its effects on different areas of life, we can take proactive steps to manage stress effectively and improve our overall health and well-being.

Resources:

1. Books:
   

   1. The Relaxation and Stress Reduction Workbook by Martha Davis, Elizabeth Robbins Eshelman, and Matthew McKay

   2. Why Zebras Don't Get Ulcers by Robert M. Sapolsky

   3. The Upside of Stress by Kelly McGonigal

2. Apps:
   

   1. Calm: Offers guided meditations, sleep stories, breathing exercises, and relaxing music.

   2. Headspace: Provides guided meditations, mindfulness exercises, and sleep aids.

   3. Insight Timer: Features a large library of guided meditations, talks, and courses on stress reduction and mindfulness.

3. Podcasts:

   1. The Stress Less Show by The Stress Less Company

   2. The Calm Collective by Cassandra Eldridge

   3. The Stress Mastery Podcast by Dr. Timothy J. Hayes