Cool, calm and collected

Reap the rewards of having less stress.

Feeling overwhelmed? Got the sensation of being pulled in a million directions? Running low on energy? From putting in long hours at work and tackling household chores to chauffeuring kids around, managing finances and running errands, you might feel as if there aren’t enough hours in the day. All that running around can be stressful. According to Statistics Canada, nearly one-quarter of Canadians 18 to 34 said they were “quite a bit” or “extremely” stressed most days. That number rises to almost 30 per cent among people 35 to 49.[1]

It’s no secret that stress can take a toll on your health. In fact, it can be linked to a slew of ailments, from high blood pressure and the risk of heart attack and stroke to anxiety, depression and addiction.[2] If you’ve been feeling stressed lately, maybe it’s time to slow down and focus on relieving some of that pressure – your mind and body will thank you for it later.

Tools to help you persevere

When you reverse the negative effects of stress you’ll feel physically, mentally and emotionally healthier. You’ll have more energy and a better ability to focus. You’ll feel lighter, happier and less prone to developing feelings of sadness, resentment or anger. And when you’re in good form, you’re better equipped to deal with challenges. Consider these helpful tips:

Eat well. To function optimally, your body needs vitamins, minerals, fibre and proteins. Choose nutritious foods to fuel your body the right way so that you have the energy you need to tackle whatever comes your way.

Move your body. It’s no secret that working out regularly has physical benefits, but it’s great for mental health too. Exercise helps you lose fat, build muscle and activate the release of endorphins – the feel-good chemicals. Short on time? Even a quick 10-minute walk can help relieve anxiety.

Meditate. Whether you try guided meditation or just work on being present while doing everyday activities, zeroing in on the here and now makes it impossible for worry or regret to creep into your thoughts. Combine meditation with yoga to enhance flexibility and muscle tone while improving your mental state.

Get a good sleep … every night. A rested body is better for managing stress. Getting seven to nine hours of restorative sleep each night helps to improve brain function and productivity. Read this article if you need some tips on getting enough shut-eye.

Get outside. Researchers have long studied the effects of nature on the brain and found that it boosts mental health. Going for a walk and taking in the flora and fauna positively recharges the brain and reduces negative thoughts. You don’t need to go for a hike in the mountains either – a local park or garden will do the job just as well. Just get out and enjoy the fresh air.

Try journaling. Sometimes, writing down your feelings in a journal or diary can be all the therapy you need. Writing is a good way to organize your thoughts and do a bit of self-reflection, helping you to process stressful situations. Journaling can also be a great tool for problem solving.

Do something you enjoy. Whether you take up a hobby, volunteer at a local charity or decide to learn something new, doing something mentally engaging can be very rewarding. Even activities like crossword or jigsaw puzzles, board games and reading can help keep feelings of stress and anxiety at bay.

Sing or dance. Music has the ability to lift your spirits and brighten your mood. Sing out loud or dance to your favourite tunes – it will help you push away worries so you can feel better. You can listen to music just about anywhere. Whether you’re working out, stuck in traffic or cleaning the house, you’ll have more fun with some good beats.

Laugh out loud. It’s no joke – laughter can be the best medicine. Laughing releases those feel-good endorphins, gives your body a quick aerobic workout and reduces cortisol, the stress-causing chemical.[3] Try finding humour in difficult situations to help ease tension and stress. Take a coffee break with a colleague, watch a funny video or play with a pet. Whatever gets you giggling will help.

Ask for help. Everyone needs a little support from time to time. Talk to a partner, a parent, a sibling, friends and others close to you. Or you may decide to use a professional resource, like a therapist.

Completely eliminating stress from your life is next to impossible, but you can do things to minimize its impact. Taking some time to de-stress ensures that you have the energy, attitude and good health to be able to deal with challenges, enjoy life and pursue your passions. And you’ll reap the rewards for years to come.

[1] Statistics Canada, Table 13-10-0096-04  Perceived life stress, by age group.

[2] Understanding the stress response

[3] Laughter is the best medicine

Content courtesy of Solutions magazine.