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What happens when …
You are up against a deadline for work, or family obligations big or small, and you are strapped for time?
You are feeling frenzied because your mind is running rampant with thoughts about multiple to-do list items that are lying in wait like the wolf at the door?
You are frustrated because the project you’re working on is fraught with snafus and the tech monster is breathing down your neck?
These are sources of stress that many of us face every day. The question is, what can you do to minimize them? Although stress is inevitable, effectively managing it is crucial for maintaining our mental and physical health. When was the last time you were aware that whatever stress was grabbing you had gotten out of hand? Situational stress is often handled with a simple strategy of pausing, taking a deep breath, and resuming with a greater sense of calm. However…
Chronic stress can lead to serious health issues, including weakened immunity, heart disease, and even stroke. We all know that it can be a ticking time bomb if it goes unchecked and out of bounds for years. It’s not meant to be a lifestyle!
In this article, we’ll suggest some ways to counter routine stresses to eliminate the expectation that stress has to be—well, routine.
First and foremost: What if you adopt an intention of going through your days with less stress, and greater equilibrium—without the “librium,” a favorite pharmaceutical of the ‘60s “take a chill pill” movement?
Like everything about well-being, it’s an inside job. It starts with an awareness of how you experience stress: it’s different for different people. Once you know what your triggers are, you can utilize strategies that work for you.
Implementing strategies such as regular exercise, mindfulness practices, and efficient task management can significantly alleviate stress and enhance overall well-being. But those are broad categories. Not all of those areas will work best for you, your lifestyle and commitments. Here are some details for you to consider:
Let’s start with a well-known stress-buster: Exercise.
The Physical Benefits of Exercise and Walking
Engaging in physical activity is a well-established method for reducing stress. Exercise decreases levels of the body’s stress hormones, such as adrenaline and cortisol, while stimulating the production of endorphins, which are natural mood elevators. We’ve all heard of the runner’s high. But you don’t need jogging shoes to take a short walk.
Walking, a simple and accessible form of exercise, offers numerous benefits. Regular walking can improve cardiovascular health, enhance mood, and reduce anxiety. “Benefits without blisters!” Incorporating mindful walking—focusing on the present moment and your surroundings—can further amplify these benefits by promoting relaxation and mental clarity. There’s a good reason for the mantra: “Stop and smell the roses!”
Mindfulness and Meditation
Speaking of mindfulness, people often ask what it is. In short, it’s paying close attention to what is going on in and around you in the present moment. It reminds us to check in with our bodies, and notice—without judging—what tracks our thought train is running on. Worrying about things takes us away from the present moment because we are focusing on the “what-ifs” of life, and they are all in the future.
Practicing mindfulness, by contrast, involves maintaining a moment-by-moment awareness of your thoughts, feelings, bodily sensations, and the surrounding environment. This practice can help manage thoughts and feelings, leading to reduced stress levels. Meditation, particularly mindfulness meditation, calms the mind and helps us to focus on the present, reducing stress and the endless worry chain. Regular meditation practice can lead to long-term improvements in mood, heart rate variability, and resilience against stress. Woo-woo? Nope. Science. Try it.
Heart Rate wha-a-a-t?
Let’s take a look at Heart Rate Variability, which is often overlooked or is an unknown feature of heart health. Heart Rate Variability (HRV) refers to the variation in time between heartbeats, which is a strong indicator of our autonomic nervous system’s function and overall health.
We don’t have to consciously think about breathing—we just DO it because it is automatic. Higher HRV indicates our body’s adaptability to stress and an improved ability to recover from stressful events. Have you ever thought about how long it takes you to calm down after a sudden stressful event? That’s heart rate variability.
A higher HRV is associated with a lower risk of heart disease and indicates a well-functioning autonomic nervous system, promoting efficient heart function. It can also improve your quality of sleep. In short, the heart knows how to treat us well if we treat it well!
Breaking Big Projects into Manageable Segments
Large tasks or projects can often feel overwhelming, leading to increased stress and subsequent procrastination. Breaking these tasks into smaller, more manageable pieces can make them less intimidating and more achievable. This approach not only helps overcome procrastination but also boosts confidence, as you can see steady progress toward completing each goal.
Specific Strategies:
If you’re faced with a large project at work, start by identifying all the individual tasks involved.
Prioritize these tasks and focus on completing them one at a time. This method, often referred to as task decomposition, can significantly reduce feelings of overwhelm and improve productivity.
Delegate, if you can, parts of the project to others on your team. If you are a team of one, do the following:
Assign each task a specific time frame to work on it, with good boundaries. Stop when the time is up. Don’t push through to burn-out just because it’s a habit.
Set up a time to review later what you wrote/produced for tweaking, editing, and other revisions until you feel good about how it flows, whatever “it” is.
The Importance of Taking Breaks
Incorporating regular breaks into your work routine is essential for maintaining productivity and managing stress. Techniques like the Pomodoro Technique© advocate for working in focused intervals (typically 25 minutes) followed by short breaks (5 minutes). This method can help maintain high levels of focus and prevent burnout. Click on the name to access their website for a full description.
Alternatively, the 52/17 rule suggests working for 52 minutes followed by a 17-minute break. (A study by DeskTime found that the top 10% of productive employees worked for 52 minutes followed by a 17-minute break.) During these breaks, engaging in activities such as stretching, walking, or practicing mindfulness can help rejuvenate the mind and body.
This method may work better for linear thinkers who have the capacity to stay focused for longer periods, versus “circular” thinkers, who are more easily distracted. For them, the Pomodoro Method is probably a better fit. Try them out and see what works best for your nervous system!
Rule #1 for both methods: SET A TIMER! When we are fully concentrating, we often lose track of time, and it’s important to the success of both these methods to take the recommended breaks.
Integrating Strategies for Effective Stress Management
It’s important to find a balance that works for you. Experiment with different techniques and pay attention to how they affect your stress levels and overall well-being. Remember, managing stress is a personal journey, and what works for one person may not work for another. Consulting with a healthcare provider or a mental health professional can also provide personalized strategies tailored to your needs.
Summary
While stress is an unavoidable aspect of life, implementing effective management strategies can mitigate its impact on your health. Regular exercise, mindfulness practices, efficient task management, and taking regular breaks are all proven methods to help manage stress and improve your overall quality of life. Once you cultivate regular routines for managing your daily grind, it won’t feel like such a grind. Your body and mind will both thank you.
What do you do when stress starts to take over—do you have your own go-to strategy that helps you reset and regroup? Share it with us here!
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I love the mindfulness you always demonstrate in times of stress!