Need some stress relief?

Last Updated on January 9, 2024 by Cathy

It’s hard to avoid stress altogether and everyone handles it differently. But when you’re dealing with stress day in and day out it’s considered chronic stress and it can damage your health. Chronic stress affects your mood, your thinking, and your physical well-being. When stress becomes overwhelming it affects your quality of life.

Stress has always been my downfall. I believe it’s what’s kept me from healing from my multiple sclerosis (MS) 100 percent. I’ve worked at different newspaper companies since I was eighteen years old. So that’s a lot of daily deadlines I had to meet and stress. When I was younger I kind of thrived on the stress. You know, that little adrenaline rush of having to hurry – you don’t want to hold up the press.

Stress really never used to bother me until the newspaper industry started to decline. Then I started dealing with layoffs, furloughs, pay cuts, and hour reductions. Plus, my husband’s company shut down so we were now a one-income family with two kids and less than half our usual household income. It was extremely stressful!

I was dealing with stress at home due to finances and at work which was causing my walking to slowly get worse. There were days at work I was very stressed and my feet would become so stiff I could barely move them. Plus, I was trying to hide it from everyone which caused even more stress. The daily chronic stress was becoming debilitating.

Common Signs of Stress

Stress isn’t always a bad thing. When you’re in a dangerous situation your body’s defenses kick in with its “fight or flight” hormones. These hormones, adrenaline, and cortisol, give you energy, and strength, and help you think.

When you’re constantly dealing with high levels of stress it interferes with your daily life. Eventually, it leads to serious health problems. Chronic stress affects nearly every system in your body. From your digestive system to causing flare-ups in autoimmune diseases.

Causes of Stress

Stress comes in many different forms including physical and emotional stress. And it’s not all negative stress. Even positive events such as getting married or asking for a big raise can cause stress. It also depends on how you perceive the situation, some people accept it while others fall apart.

Sometimes stressful events are out of your control such as a job loss or the diagnosis of a disease. It’s normal to go through many different stages of stress. Specialists call it the “seven stages of grief.” They are shock, denial, bargaining, guilt, anger, depression, and acceptance.

Chronic stress can cause:

Anxiety
Autoimmune diseases
Brain fog
Chest pains
Depression
Digestive issues
Feeling overwhelmed
Gaining weight
Headaches
Heart disease
Insomnia
Irritability
Losing weight
Low energy
Moodiness
Pain
Skin conditions, acne, eczema, rashes, shingles, etc.
Sleep issues

Stress and Gut Health

Stress also affects your gut health. Your gut not only controls your digestion. It’s also affected by your gut microbiome and your central nervous system. That’s why your stomach gets upset when you’re feeling nervous.

When you’re under stress your digestive system shuts off. That’s because when you’re under a real threat you don’t need your digestive system to help you out. Frequent chronic stress causes an imbalance of gut bacteria and inflammation.

Knowing Your Limits

When I was extremely stressed from the threat of losing my job, my husband came up with a brilliant idea. He said we needed to look at it as if I WAS going to lose my job, that’s when we decided to make a plan. Knowing we would be okay with the loss of my income lowered my stress tremendously.

When Human Resources finally called me into their office to lay me off, I wasn’t listening to them. Instead, I was thinking about the plan we came up with. I didn’t leave the office angry or upset because I knew what I was going to do. I had taken control of the situation instead of it taking control of me.

Granted stress can sneak up on you and it can feel overwhelming at times. Instead of avoiding or denying it talk to friends and stay optimistic. The more you take control of your situation the better off you’ll feel.

Don’t be afraid to get professional help if it’s too overwhelming. When our son was diagnosed with type 1 diabetes it turned our world upside down and created a lot of stress in our home. We decided to get some family counseling and it really helped!

If you are dealing with post-traumatic stress disorder (PTSD) you may need to seek professional help. Especially if you’re having flashbacks or having a hard time functioning from day to day.

How can I calm my mind for stress relief?

When you’re feeling overwhelmed and stressed it can feel like there’s nothing you can do. But you have the ability to manage stress by taking control of the situation. Don’t keep negative thoughts in your head or you will begin to believe them.

Exercises like yoga or tai chi help clear your mind and calm you down. Plus, they help with balance, flexibility, and strength which is something we can all enjoy. Walking, swimming, deep breathing, or stretching are other ways to relieve stress.

Listening to soothing music is another way to unwind. The band Marconi Union worked closely with sound therapists to create the song Weightless. They came up with a song that helps lower a person’s heart rate, blood pressure, and stress levels.

Weightless by Marconi Union:

Relaxing tips:

• Deep long breaths
• Drink a warm cup of herbal tea
• Get some sleep
• Listen to soothing music
• Massage
• Meditate
• Play
• Pet your dog or cat
• Sit outside on a warm day
• Soak in a warm tub
• Wear your favorite shirt
• Write in a journal

Essential Oils for Stress

Aromatherapy is another great option. The different scents help to relieve stress, help you sleep, and even relieve headaches. Lavender essential oil is known for helping people relax. I like to add several drops to the laundry when I’m washing our bed sheets to help us sleep better.

Essential Oils to Relieve Stress:

• Basil for calming
• Bergamot for lifting spirits
• Chamomile has calming effects
• Citrus is uplifting
• Frankincense for relaxing
• Geranium for relaxing
• Lavender to create calm and peace
• Marjoram for acute stress and trauma, good for PTSD
• Rose for relieving anxiety and depression

Try using essential oils individually or as blends. I like to use Stress Relief before going to bed to help with falling asleep. Also, Tension Relief in my temples or the back of my neck when I start getting stressed. Once you start discovering which smells you like try creating your own blends.

Even smells that bring back good memories can help you reduce stress and help you feel more relaxed. Smells such as citrus, flowers, fresh-cut grass, pine, or vanilla. Try to add things that smell good and make you feel better around your home.

The Bottom Line

Don’t let chronic stress set you back! Find effective stress relief strategies from mindful practices to physical activities to bring calm and balance into your life. Prioritize your mental well-being and find the stress relief techniques that work best for you.

Simple stress relief tips:

1. Finding effective stress relief strategies is essential for maintaining overall well-being and mental health.

2. Engaging in regular physical activity, such as yoga or walking, can provide excellent stress relief by promoting the release of endorphins, our body’s natural mood lifters.

3. Taking short breaks throughout the day for deep breathing exercises or mindfulness can be a simple yet powerful way to incorporate stress relief into a busy schedule.

4. Spending time in nature, whether it’s a walk in the park or spending time in the mountains, offers a natural and refreshing form of stress relief.

5. Pursuing a hobby or creative outlet, like painting or playing a musical instrument, can be a fulfilling and enjoyable way to find stress relief and bring balance to daily life.

Stress Journal

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Need some stress relief?