Stress Management Activities Archives

If you have been experiencing feelings of anxiety or negative mood swings, then you might be struggling with stress. Stress is the way your body responds to threats or demands. There are three types of stress hormones that your body releases, namely adrenaline, cortisol, and norepinephrine.

As much as these stress hormones may have some benefits such as boost energy levels and increase the availability of substances that repair tissues, there are more negative effects caused. Examples of such effects include:

Disruption of sleep
Make you act irrational, more verbally, or physically aggressive.
Have difficulties in concentrating
It can cause heart diseases, type 2 diabetes, and high blood pressure
Gain weight
Have digestive, intestinal difficulties such as irritable bowel movement

Health problems caused by stress — Health Problems Caused by Stress.

Yes, you are bound to experience all these if the stress hormones overpower you. However, the good news is, you can control stress hormones. You can live the happy, healthy, and stress-free life you want. For that reason, below are six effective and practical ways that will help you control stress hormones.

1. Think Positive

Thoughts are powerful. They influence your feelings. Therefore, how you manage your thoughts will determine how you will feel and, in turn, perform in any situation you put yourself in. To control stress, try to think positively. Envision the results you want rather than the results you are afraid of. Normalize seeing things working in your favor and not the other way round. Use positive Affirmations to ascertain what you want. Below are examples of positive affirmations you can use. Say them out loud and repeat several times, especially when you feel you are at the edge.

I am strong
I can let go

I can overcome this challenge
I can manage whatever is thrown to me
I believe and trust in myself

2. Social Connect

Build and maintain meaningful relationships that will make you feel cared for, supported, and understood. Healthy relationships with either friends, family, or workmates will give you a platform to get out of your usual self and get new insights. You can even learn new ideas that might be answers to your problems. Again, connecting with people who are kind and happy will create a bond that will make your brain to release oxytocin. Oxytocin is a feel-good hormone that has the potential to counteract the many negative feelings.

3. Use Stress Management Techniques

There are several techniques you can use to relax your mind.

Try meditation. This will soothe your mind, calm you down, and increase the flow of blood.
Try deep breaths. This will help to increase the amount of oxygen in your brain and, in turn, calm you down. Breathe in deeply using your nose and out with the mouth.
You can also try yoga, listening to soothing music, or massage therapy.

Most of these techniques take a few minutes, but their benefits last longer. Also, note that relaxation can be difficult at first, but with time, you will learn the practice.

4. Exercise

The benefits of exercising to control stress should never be underestimated. Exercising or indulging in physical activities will help you to reduce the stress hormones such as cortisol immediately. It will also boost the release of endorphins, which serve as natural painkillers and help in improving moods.

Exercising will also improve your quality of sleep as well as enhance confidence.

Note that regular and moderate exercise is best for effective results. You can start with walking and getting some fresh air before going hard. It can help big time in managing stress and anxiety.

Healthy ways to react to stress — How to React to Stress in a Healthy Way

5. Eat Healthy Foods

It is true that food can affect your moods. Therefore, eating foods that improve your moods can help in controlling stress hormones. Examples of such foods are bananas, pears, dark chocolate, yogurt, kimchi, and sauerkraut.

Supplements are also useful in the reduction of anxiety. Try supplements such as ashwagandha, lemon balm, green tea, or kava kava.

Also, drink water. Stay hydrated. Avoid dehydration as it can increase your level of stress.

5. Avoid Alcohol, Nicotine, and Caffeine

Nicotine and caffeine are stimulants, and so is a little amount of alcohol, implying they will not reduce your level of stress but instead will increase it. To be able to manage and control your stress hormones, these three must go. Try out other drinks like fruit juice or herbal teas.

Your body will release stress hormones whenever you are encountered with a threat, danger, or when in a difficult situation. The effects can be severe, and if not well-controlled, one can succumb to the emotional, physical, and mental problems.

However, stress hormones can be controlled. Don’t hassle alone. Talk to professionals who will hold your hand in every step of the way. Visit the EzCare clinic today and get appropriate assistance from licensed medical practitioners.

Book your appointment now!

Anxiety Management

8.1% of people age 18 and above in the United States are dealing with anxiety disorders, this means 40 million Americans are suffering from this mental disorder, alarming right? Well, it should be, because this could be a friend, family member, loved one, or even yourself.

In order to fully understand this issue one has to ask the question, what exactly is anxiety? It is brought about by stress or worrying that causes panic or fear. Although anxiety is a normal human emotion, it becomes a disorder when it persists for extended periods of time.

There are various forms of anxiety disorders like; social anxiety disorder, generalized anxiety disorder, anxiety disorder triggered by phobias (specific phobia), substance-induced anxiety disorder amongst others.

Symptoms that indicate someone might be suffering from anxiety disorders include restlessness, hyperventilation, insomnia (in some cases), tiredness, edginess or nervousness, lack of concentration(the person finds themselves constantly distracted), muscular tightness, excessive sweating, depression, and problems with digestion.

People having issues with anxiety are likely to struggle with depression and substance abuse, in order to ‘take off the edge or mellow out.

Do you need Anxiety Disorder Treatment? Click here to make an appointment

Causes of Anxiety Disorder

Anxiety disorder is caused by various things. Some could be environmental factors, medical conditions or even genetics. More causes include;

Heart conditions
Stress from work/ school
Drug abuse and alcoholism
PTSD (Post Traumatic Stress Disorder) can also be a cause of extreme anxiety disorder.
OCD (Obsessive Compulsive Disorder), people with OCD tend to have a lot of anxiety issues.
Financial problems
Emotional distress from loss of a loved one, heartbreak, loneliness etc.

Needless to say, anxiety is a feeling that shouldn’t be left to fester; if a person has issues with anxiety, they should seek freedom from this condition. There are medications that help people struggling with anxiety to manage it. Some hospitals/health caregivers provide in-office dispensing of these drugs.

Here are some effective tips on how to manage anxiety.

Take a Break:

This is a very important tip to remember, give yourself a break! Most people try to fix things beyond their control. When things go wrong they blame themselves, causing more anxiety. Try to find a balance between being responsible and accepting that we are all humans and the attainment of perfection is maybe a gift only possessed by the divine. Always remember to give your best and whatever you can’t change find ways to make your peace with it. Learn to take a break from everything, especially when stress is piling up. Taking time to clear your head will help you arrive at a solution quicker.

Take a vacation from work. In our modern world where people are pushed intensely to deliver results at work, make good grades in school et cetera. So whenever you get to leave off work or a break, take a vacation. Travel somewhere you’ve always wanted to visit or take on that adventure you’ve always wanted to try. Doing this could make you see things differently and help you ‘unwind’.

Practice a Healthier Lifestyle

A healthier lifestyle promotes healthy living; devoid of anxiety. Most times we don’t eat healthy enough; empty calories or junk food impact negatively on us. For persons trying to manage stress this situation definitely does more harm than good.

You can begin today by making healthier choices like quitting unhealthy habits, eating healthy, and exercising. It has been scientifically proven that exercising helps to manage stress or anxiety.

Finding your Centre

There are various natural therapies out there that are very effective with handling anxiety and though it could also be considered as being under practicing a healthier lifestyle, finding one’s balance and inner “zen” can be considered as a tip on its own. Taking a yoga class can be very effective for people trying to kick anxiety, also practicing meditation and breathing exercise can clear the head pretty good. You can also try a special and exotic massage therapy like an Ayurvedic massage, this massage technique can help you relax your muscle and soothe your joints, and it can also help you clear your mind.

Most times it is discovered that the root of the anxiety comes from a deep inner fear which can be addressed by finding inner peace.

Talk to Someone:

Whether it involves talking to a professional or a trusted friend, sharing your burdens or telling someone about your constant feeling of anxiety could help you not only unburden your mind but it could also help you get a professional or fresh perspective. There is prescription medication to help you manage anxiety, but this will involve you seeing a physician or psychologist to get the right prescriptions. Some of these specialists provide in-office dispensing, this will make getting your medication less stressful.

Cultivate Positive Thinking

Positive thinking is a mental state of aligning with the positive regarding the past, present, and the future.

Think about it as a way of holding on to hope, that thing will improve for the better. Positive thinking is best cultivated in spite of existing facts or the present circumstances. What this does is mentally placing an individual in the position to make better choices that may lead to better living.

This works especially for anxiety because anxiety spins from the worry about the future. Keeping a brave front and a positive attitude about the future helps reduce anxiety to a great extent.

Effects of Stress

Breathing problems: When you have a stress response, your body attempts to distribute oxygen-rich blood to your organs through rapid breathing. If you have a condition that affects your breathing such as asthma or emphysema, stress can make it worse.
High blood pressure: Another way your body tries to distribute blood to where it needs to go during times of stress is by increasing your heart rate. This can lead to high blood pressure and eventually to heart or blood vessel problems.
Development of Type 2 Diabetes: When you need a boost of energy during stressful events, your body produces extra blood sugar. If this happens too frequently, your body may not be able to keep up with the glucose surge and you risk developing type 2 diabetes.
Compromised immune system: Stress stimulates the immune system, which can be a plus in the short-term and helps you avoid infections and heal from injury. However, chronic stimulation will eventually weaken your system and leave you more vulnerable to illness, viruses, infections, and disease. Chronic stress is a factor in developing cancer, heart disease, and hundreds of other conditions.

Stress Management Tips

Busy professionals are at risk for chronic stress due to their high-pressure careers and the constant juggling of work with home and personal demands. It’s easy to burn out when you try to be a leader at the office all day only to come home and face making dinner, cleaning the house, and getting the kids to their after-school activities. Here are some stress management tips that can help you cope.

Build in time for yourself: It’s easy to put your own needs last when you’re a busy professional and parent. However, when you don’t take time for yourself, you never get a chance to unwind and release the buildup of stress. Try claiming one evening a week as ‘me time’ and spend it reading, taking a bath, walking, or performing any other activity you find particularly relaxing.
Learn when to say no: It’s healthy to set boundaries at work, at home, and in your social circles. Many people create their own stress by committing to multiple activities or projects that take up all their time and energy. Choose projects that truly matter to you or that bring you joy and say no to the rest.
Delegate or ask for help: Many professionals feel uncomfortable asking for help or delegating tasks as it represents a loss of control. It’s vital that you know when your plate is full and you need to bring others in on a project. In most cases, you can find someone at the office or in your circle who is more qualified for certain jobs than you are. When you ask for help, you reduce stress and sometimes end up with a better result than if you did the work yourself.
Consider counseling: If stress management was easy, we would all be great at it! Unfortunately, stress can be tricky to manage and major lifestyle changes are often necessary to achieve real relief. Working with a counselor can help you identify the habits and thought patterns that are adding to your stress levels. A counselor can also help you create healthier thoughts and behaviors.

Stress Management Activities

There are a number of activities you can perform that will lower your stress levels. It’s important to choose activities that you personally enjoy and that make you feel relaxed and energized. Some activities that your friends or co-workers swear by may actually cause you to stress, so it’s imperative to find what works for you. Here are some activities that might fit into a low-stress lifestyle.

Yoga: Yoga is a combination of controlled breathing, stretching, and mindfulness that has been proven to lower blood pressure and heart rate and reduce stress. Not only is yoga great for stress, but it’s also healthy for your joints and muscles and can be performed by anyone no matter their physical condition.
Exercise: Everyone knows that exercise is healthy for their bodies and minds, but many don’t find time to incorporate it into their schedules. Something as simple as a fifteen-minute walk in the morning can be effective in reducing stress and improving cardiovascular health.
Meditation: Meditation helps you deal with overthinking or negative emotions and gives you strategies to reduce stress and induce relaxation. Whether you choose guided meditation through apps or videos or just give yourself quiet time without distractions, meditation is a lifelong habit that has been proven to improve quality of life and overall wellness.
Hobbies: What gives you joy and makes you feel good about life? Do you enjoy reading, painting, woodworking, or cooking? Developing personal hobbies is an essential part of a fulfilling life. When you have hobbies to look forward to, you are better able to handle the everyday stresses of life and will be better prepared to deal with especially stressful events.

Our bodies were never meant to experience chronic stress. As a busy professional, it can be difficult to create a lifestyle that incorporates personal time for hobbies, meditation, or relaxation. However, once you realize the negative impact stress has on your health and happiness, you will see that it’s imperative to develop effective stress-manage techniques. If you need help managing your stress or would like to talk with a counselor, please reach out to one of our trained professionals.

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