Stress is an inescapable part of life. From dealing with responsibilities such as work and family to facing unexpected life events, we are confronted with situations that test our emotional and physical resilience daily. While a small amount of stress can act as a motivator and help us rise to the challenges of daily life, chronic stress can negatively impact our wellbeing, affecting our performance and overall health.
Understanding how stress works and learning how to manage it effectively is crucial for living a healthy, happy, and balanced life.
What is Stress and Why is it Bad for Us?
Fundamentally, stress is a biological response to a perceived threat. When our brains sense distress, the release of hormones such as adrenaline and cortisol occurs, which activates our body’s “fight or flight” response. This is not to say that all stress is the same. What causes stress is uniquely individual, and everyone has different stressors that trigger them. That’s why identifying and understanding your triggers is the first step to managing them effectively. When stress becomes chronic, meaning you feel overwhelmed for an extended period, it can have a significant impact not only on your mind but on your body as well. It is well known that there are many health conditions linked to chronic stress, such as heart disease. There is a wide range of signs and symptoms caused by chronic stress, as outlined by The Mayo Clinic. Signs and symptoms are not “one size fits all”; for that reason, early recognition is essential in preventing burnout.
Effective Stress Management Techniques
Unfortunately, no stress management solution works across the board. Including a variety of stress management techniques can play a significant role in reducing stress levels. With that being said, we know that physical activity is one of the most effective stress management techniques regardless of the type (our favourite is strength training).
- Physical Activity
Not only does physical activity distract you from your stressors, but it also reduces stress-related hormones (like cortisol) while boosting our endorphins to elevate mood. Walking, running, yoga, cycling or strength training are just a few examples that can have a positive impact on our stress levels. The key is to find something you enjoy and make it a regular habit. Harvard Health takes a deeper dive into the importance of exercise for stress management.
- Relaxation Practices/ Meditation Techniques
Meditation can be a powerful intervention in fighting stress as it helps move our nervous system into our “rest and digest” state as opposed to our “fight or flight” state. No, don’t worry, you don’t have to sit cross-legged in silence. Different types of meditation can include guided walks, repeating intentional mantras, NSDR (non-sleep deep rest) or even mindful reading and journaling. Remember that there is no perfect way to meditate; even adding a few intentional deep breaths throughout the day can support stress management. Explore different types of meditation and find what suits your needs best!
- Lifestyle Habits
Poor sleep hygiene and eating habits can both stem from and contribute to stress, creating a vicious cycle. Focus on:
- 7–9 hours of high quality sleep per night.
- Whole, nutrient-rich foods to support a healthy gut microbiome.
- High-protein meals are beneficial for hormonal balance.
Balanced nutrition and sleep are integral factors in recovery and help us manage both physical and emotional stress.
- Social Support and Relationships
Connecting with others, whether that’s with friends, family, coworkers, or community members, can be a very effective tool for stress management. It can include talking through your feelings or sharing a laugh (which is the best medicine). Healthy relationships are necessary for our emotional wellbeing, and they improve our quality of life. Social connection can act as a powerful stress buffer and an effective distraction. Bonus points if your social interaction includes a form of physical activity.
- Time Management
We all need to make time for activities that fill our cup, whether that includes creative hobbies, physical activity, or simply rest and recovery. It is vital to create time for ourselves, especially during stressful life events. Setting firm boundaries and scheduling your days can help prevent unnecessary last-minute stress and help to reduce feelings of overwhelm.
Rest assured, stress is unavoidable, but how we respond to it is within our control. By identifying our unique stressors and integrating healthy coping strategies, we can build a more resilient and balanced life filled with more enjoyment for the things that matter most to us. Stress management isn’t about eliminating stress completely, but learning how to navigate it with confidence and tailor it for your particular needs.
