Managing Stress
SELF CARE IS NOT SELFISH.
Effectively managing stress involves a combination of lifestyle changes, relaxation techniques, and proactive coping strategies.
Key methods include regular physical activity, prioritizing 7–9 hours of sleep, eating a balanced diet, practicing mindfulness or meditation, and setting boundaries to avoid overload.
3 Types of Stress
Physical Stress:
When the Body Is Overloaded
Physical stress is often the easiest to overlook because it has been normalized.
It includes things like:
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Blood sugar instability
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Chronic pain or inflammation
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Poor or fragmented sleep
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Over-exercising or under-recovering
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A heavily processed diet
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Nutrient deficiencies that quietly accumulate
You can feel mentally calm and emotionally steady, yet still be under significant physical stress.
Emotional Stress:
When Life Becomes the Stressor
Emotional stress is often misunderstood and sometimes minimized. This is especially true for people who are capable, resilient, and used to carrying a lot.
This category includes:
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Caregiving strain
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Unpredictable or volatile relationships
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Financial pressure
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Chronic uncertainty
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The emotional burden of long-term illness
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Grief or unresolved conflict
Emotional stress is not weakness. It is the body adapting to ongoing demand.
Biochemical Stress:
The Hidden Internal Load
Biochemical stress is often the hardest to see. It can also be the most disruptive.
It may include:
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Environmental toxins
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Mold exposure
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Chronic or unresolved infections
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Food sensitivities
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Hormone imbalances
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Gut infections or dysbiosis
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Mitochondrial dysfunction
This type of stress does not announce itself clearly. Lab work can be confusing. Symptoms may fluctuate. People often describe their bodies as unpredictable or overly reactive.
Stress Management Awareness
Stress management awareness involves recognizing how stress affects your body and mind, and intentionally adopting daily techniques to build resilience. It empowers you to break unhealthy habits and regulate your nervous system.
Recognize Your Stressors
Understanding how your body communicates stress is the first step in awareness.
Warning signs include:
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Physical: Headaches, muscle tension, stomach issues, or fatigue.
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Emotional: Irritability, mood swings, or feeling overwhelmed.
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Cognitive: Difficulty concentrating or racing thoughts.
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Behavioral: Changes in sleep or diet; increased reliance on caffeine, alcohol, or nicotine.
Actionable Coping Strategies
Integrating a combination of these methods into your daily routine helps keep your stress levels manageable:
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Mindfulness and Breathing: Dedicate time daily to quiet the mind. Slow, deep breathing exercises trigger the nervous system, lowering cortisol and blood pressure.
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Physical Activity: Aim for regular movement, like walking, jogging, or yoga which pumps up feel-good endorphins and helps you refocus.
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Prioritize Rest: Create a consistent sleep schedule to ensure 8 to 9 hours of rest every night, giving your brain and body a chance to recover.
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Set Boundaries: Protect your energy by taking breaks from social media or learning to say "no" to extra responsibilities.
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Connect with Others: Talk through your concerns with trusted friends, family, or a professional.
Helpful Resources
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Review the CDC Mental Health Guide for more actionable daily coping mechanisms.
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Explore evidence-based stress relievers recommended by the Mayo Clinic.
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If stress becomes unmanageable, consider reaching out to a behavioral health provider.
Once you've identified your stress triggers, you'll find that some solutions are simpler than others when thinking about strategies for dealing with them.
Identifying what you can and can't control is a good starting point.
*Don't feel like you have to figure it out on your own. Seek help and support from either a family member, a close friend or a medical professional if necessary. You don't have a deal with this on your own.
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