Stress is a natural part of life. It is something that everyone experiences at times, regardless of age. (Because even though they may not be able to articulate it, children feel stress too.) Stress is a normal response to situations that we, whether consciously or unconsciously, perceive to be threatening. However, when stress becomes too much, it’s important that you have ways for managing stress.

What Happens When We Feel Stressed

The stress response is an internal physiological phenomenon of brain activation and hormone secretion that sets off a “fight-or-flight” response that can provide us with the burst of energy needed to escape dangerous situations. This mechanism has been helpful to us humans through the years as a way to ensure our survival.

But it can get out-of-control in today’s world. In today’s busy world, you may find yourself overwhelmed by the demands that on you that you either place on yourself or others place on you. Yet often, these demands are not life-threatening, even though the culmination of these stressors may make it feel as though it were.

This culmination can become a vicious cycle in which you may find yourself in a state of perpetual stress. Eventually, this feeling of being constantly “stressed out” can grow to become understood as a normal state of being. You become used to it and it eventually becomes “just the way” you are.

The Need for Managing Stress

However, living in a place where you are constantly “stressed out” comes with both a physical and a mental price. While we are evolutionarily hard-wired to respond to stress, our overall health and well-being are affected when this constant state becomes a way of life. For children and teens who are in a perpetual state of stress, it can also affect their health as they age.

Health Problems Related to Stress

Some of the health problems linked with the long-term activation of the stress-response system and the subsequent overexposure to cortisol and other stress hormones are:

• Heart disease
• Sleep problems
• Digestive problems
• Depression
• Obesity
• Memory impairment
• Worsening of skin conditions, such as eczema

These health conditions can significantly impact the quality of life for many people in this country. The Centers for Disease Control and Prevention (CDC) states that heart disease is the “leading cause of death for men, women, and people of most racial and ethnic groups in the United States.” [1] According to the National Institute of Mental Health, nearly 1 in 5 adults in America has a mental illness. [2] That is about 6.7 percent of the US population age 18 and older. Of the various mental disorders, major depression is one of the most common in the US. [3] Additionally, about 2.5 percent of the population, are affected by a dysthymic disorder or chronic, mild depression at some point in their lives. [2]

No-Cost Tips for Managing Stress

Following are three easy things that you can do to manage stress for yourself. None of these cost money and are accessible regardless of your age:

Increase Awareness of What Causes You Stress

Increase awareness around your unique stress signals. When you notice yourself becoming stressed, draw attention to what is happening in the present moment. What particular thoughts, feelings, or sensations are you experiencing? By shifting focus back to the here-and-now, you can develop a more objective view that can be helpful to you in finding a resolution to the stressful situation.

Vocalize and Make Sound

Make a sound, any sound. Many people tend to withhold their voice for anything other than speaking. However, it can feel good to make sounds that capture how you feel. No words are necessary, just pure sound. It can be a sigh, hum, growl, bark. It is how you are needing to express yourself at the moment. Creating sound like this with your voice can help you reconnect with your breath because it requires you to breathe more fully and deeply. This allows feelings of tension and stress to move through and out of your body. As a result, you can feel more grounded and energized.

Move Your Body

Lastly, another way of managing stress is to move your body. By moving your body, you give your brain a break from problem-solving, while also giving yourself a chance to reconnect with your body. Turn on some music and dance! After some movement or exercise, you can come back to the task at hand feeling refreshed and renewed.

These three little things are all easy to do. They don’t require that you pay for treatments or buy special equipment. Try them out for yourself and see how you feel. Please feel free to share your thoughts in the comments below.

If You Need Some Help Managing Stress

However, if you feel like you need some outside help in managing the stress in your life, let me know. I offer a free 15-minute initial consultation that you can schedule here. Otherwise, you can contact me through a secure message here.

Sources:
[1] Centers for Disease Control Heart Disease Facts