How to Alleviate Chronic Stress in Healthful Ways
tress is a person’s response to a change or threat, both real and perceived. We’ve all heard of our animalistic instincts to fight or flee. An adrenaline rush sends energy and focus to fight or run from a big hungry lion (or job loss, or birth of a child, or even a stressful commute) and simultaneously represses other less essential body functions. Ideally in our everyday lives, our body returns to its regular operation after the threat has passed. Our heart rate calms, we breathe more easily, and our muscles relax.
Chronic stress is when our bodies do not return to their more relaxed state. Our hearts keep racing, our muscles stay tense, and we breathe quickly, not deeply. A number of essential body functions stay suppressed, like our digestive systems, reproductive organs, and our immunity to infections. Headaches, sleeplessness, depressed mood, anger, and irritability can all be caused by stress, and they can lead to more serious diseases like obesity, depression, heart disease, and high blood pressure.
“Mental health care is health care,” said Ashley Witlacil, MA, LPC, CSAC, ThedaCare mental health therapist and substance abuse counselor. “Just think about it: if we are healthy emotionally and mentally, we are more likely taking good care of ourselves physically. We are active and eating well, and our relationships are healthy and fulfilling. So it follows that mental health makes a big impact on your overall health. We need to tend to it.”
Chronic stress is a threat to good health. We all need to do something to “reset” ourselves to a healthier state. Here are some ideas for helping alleviate stress*:
- Move your body. Getting physical activity helps relax your tense muscles and improves your mood. Research shows that it can help relieve symptoms of depression and anxiety.
- Organize and prioritize. Think ahead about how you're going to spend your time. Write a to-do list. Figure out what's most important to do and do those things first. Don't be afraid to say NO to requests for your time and energy.
- Choose healthy foods. Try to fuel up with fruits, vegetables, beans, and whole grains. Don't be fooled by the jolt you get from caffeine or high-sugar snack foods. Your energy will wear off, and you could wind up feeling more tired and irritable than you did before.
- Help others. Volunteering in your community can help you make new friends and feel better about yourself.
- Take time to do something you want to do. It could be listening to music, reading a good book, or going to a movie. Think of this as an order from your doctor, so you won't feel guilty.
- Get some good sleep. Getting enough sleep helps you recover from the stresses of the day. Also, being well-rested helps you think better so that you are prepared to handle problems as they come up. Most adults need 7 to 9 hours of sleep a night to feel rested.
- Get help from a professional. If you feel that you can no longer cope, talk to your doctor. She or he may suggest counseling to help you learn better ways to deal with stress. Your doctor may also prescribe medicines, such as antidepressants or sleep aids.
- Don't deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating.
Witlacil says our minds and our bodies are on the same team, yet sometimes they feel like they’re fighting one another. “Working with a doctor or counselor can be a very brave and rewarding step toward finding a new path to wellness,” she said. Tame that lion. Don’t let stress stick around.
*Sources: National Institute of Mental Health and the Office on Women’s Health, U.S. Department of Health and Human Services
