Dealing With Stress: 13 Ways to Find Calm

Chronic stress is an issue that may be easy to overlook. We know that the experience of constantly being on edge – or activated – is not physically or mentally good for us, yet, that seems to be life. In addition to work and family responsibilities, many people have a hard time getting through the day. However, dealing with stress can become a little easier if you are prepared with a few tips and skills.

The dangers of stress

Understanding the dangers of stress is crucial. Our brains are hardwired to deal with it, relying on the fight-or-flight (or freeze, fawn, fine, faint) response to protect us from harm. In our modern world, we no longer face predatory animals. Instead, stressors might present in the form of unexpected grief and loss, unforeseen unemployment, work pressures, financial obligations, family responsibilities, and health crises.

Chronic stress can lead to various physical and mental conditions, such as:

• Rapid heart rate.
• Increased blood pressure.
• Poor eating habits.
• Insomnia or trouble staying asleep.
• Rapid weight gain or loss.
• Hormone imbalance.
• Depression.
• Anxiety.
• Panic attacks.
• Isolation.
• Higher risk for heart attack or stroke.

Stress management should be a top priority for our physical and mental health. In some situations, we may struggle to commit. However, making a few lifestyle adjustments or seeking assistance may make a significant difference. Prioritize your health by taking steps to manage your stress.

13 ways of dealing with stress

Chronic stress can feel like a monster. Cortisol – the stress hormone – is highest in the morning, so we may feel that we start the day off on the wrong foot. Listed below are several ways of dealing with stress that we can start implementing right now.

Practice deep breathing

Taking deep breaths rushes oxygen to the cells. It gives our bodies a chance to regroup and regulate the heart rate. When deep breathing is paired with a regenerative feeling, the state achieved is called “coherence” and it promotes positive emotions and resilience while improving focus, clarity, and creativity. The Quick Coherence technique from HeartMath is a personal favorite:

Step 1: Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual.

Suggestion: Inhale for five seconds, exhale for five seconds (or whatever rhythm is comfortable).

Step 2: Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life.

Suggestion: Try to re-experience the feeling you have for someone you love, a pet, a special place, an accomplishment, etc. or focus on a feeling of calm or ease.

^“And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.” Philippians 4:8, NLT

The 5-4-3-2-1 method

The 5-4-3-2-1 method is a grounding method effective for calming a panic attack. When feeling the stress of being overwhelmed, take a deep breath and release it slowly. Look about the room or area and name five things you might see. Next, observe four things you can touch. Third, identify three things you can hear. Fourth, name two things you can smell. Finally, name one thing you can taste. This exercise places you back in the present moment.

Get organized

We feel stressed when things are beyond our control. Getting organized is a way to take back control, even if only at a tangible level. With organization comes a sense of accomplishment. For example, tidying up a living area or workspace may relieve stress and promote relaxation and creativity. When it comes to physically organizing and decluttering your space, give yourself 15 minutes a day to tackle these jobs so you do not feel overwhelmed.

Plan your day the night before

As part of getting organized, plan your day the evening before. Lay out outfits, pack breakfasts and lunches, prep your coffee thermos, and have a routine place for your keys and wallet. This extra planning takes only a few minutes in the evening but may make your morning run much smoother.

Routine physical exercise

Exercise releases endorphins that leave us feeling happy and confident. It also promotes a healthy and strong body, strengthens the heart, lungs, and bones, and improves cognitive functioning and mood. Exercising consistently will also improve your blood pressure and resting heart rate. Aim for at least 150 minutes of moderate-intensity activity weekly.

Take a walk

Sometimes, the best coping mechanism is to temporarily walk away. Taking a short, brisk walk may give you a few minutes to breathe deeply and calm down. Walking is also an excellent activity to improve cognitive functioning, and you may think of solutions to problems while walking.

Practice yoga or deep stretching

Yoga and deep stretching movements may encourage your mind and body to slow down. The forms may encourage you to concentrate on your breathing and lean into the stretch. A few minutes of deep stretching before bed may help you sleep better and wake up feeling more refreshed. Stretching also improves flexibility and eases muscle tension.

You might find yoga and stretching videos online and on YouTube. We recommend the following practitioners whose videos may be found online: “Yoga With Adriene” and “Trauma Center Trauma Sensitive Yoga.”

Give yourself five minutes

Just five minutes to breathe and pray may work wonders when stress feels overwhelming. For example, things are heating up at work. Are you able to slip outside or to the restroom for five minutes to gather your thoughts?

Once there, take a few deep breaths and ask God to soothe your nerves and mind. Ask Him to help ground you in the present, give you ideas on managing the situation at work, and refocus your mind and heart on spiritual truths. Those five minutes may be all your soul and mind need to refresh.

Eat healthy meals

Eating a diet of processed foods and sugars can aggravate depression and anxiety symptoms. These types of foods may provide you with temporary relief and make you feel good in the moment, but they can lead to fatigue and physical ailments. Choose lean proteins, healthy fats, fruits, vegetables, and complex carbohydrates in balanced proportions for a healthy nervous system.

Aim for better quality sleep

Sleep deprivation makes life more stressful. Our body, mind, and nervous system benefit when we aim for seven to nine hours of restful sleep per night. We all handle stressful situations better when we are well-rested. At times, depending on the season of life – such as parenting a newborn or going to school – you may find yourself short on sleep.

Other times, we might find our minds busy with anxieties and worries. Ask for help or try to take a nap or two each week. Distract from your anxious thoughts with a bedtime story or guided meditation. Replace unhelpful thoughts with more helpful thoughts or Scripture. Before turning out the lights, create a bedtime routine to promote restful sleep, such as drinking tea, reading, or taking a warm bath.

Prioritize your favorite hobby

When life gets stressful, the first thing we neglect is the activity that makes us happy. Maybe this includes playing a game with friends, cooking or baking, taking a hike, reading a novel, or fishing. Yet, these activities bring us joy! These are the things that make life most enjoyable. Even if you are unable to devote the same amount of time you used to, try at least once a week to engage in your favorite hobby.

Set boundaries

Sometimes, our stress results from our inability to say no to others or ourselves. People-pleasing is a behavior that many people do without realizing it: we want to please others or want others to like us, so we volunteer or say yes to things that will not benefit us.

Instead, although these opportunities may be good on the outside, these will only create turmoil and rob us of our peace. Learn to set boundaries and prioritize your peace. A counselor can help you set boundaries and delegate tasks.

Ask for help

Asking for help is a strength. When we ask for help we share our worries and responsibilities with others, and we may experience relief and feel hopeful that the stress will wane. Counseling can help put you and God back in the driver’s seat. Help from a Christian counselor can lead you to draw closer to God and obtain a peace that passes all understanding.

“I am leaving you with a gift – peace of mind and heart. And the peace I give is a gift the world cannot give. So don’t be troubled or afraid.” John 14:27, NLT

A counselor can help when you are dealing with stress

Remember, you don’t have to face stress alone. A counselor can provide a listening ear and teach you effective coping mechanisms. Reach out to our office today to schedule a session. Start your journey toward better stress management.