What is stress and how do I manage it?

Stress manifests itself in a variety of ways. The other night, my friend and I were reminiscing on our younger days; more specifically, the years we spent in university. Amongst the varying topics we discussed, we both reflected on all the times him, and I were put in groups together and made to present our research projects. Our memories of these experiences, however, differ drastically. Whereas public speaking and impending deadlines would leave me feeling overwhelmed, exhausted and overly worried, my friend would feel excited as the stress would leave him feeling motivated and eager. Needless to say, we both experienced stress differently in these situations.

Our conversation sparked my interest in thinking about eustress versus distress, and how it is important for us to evaluate where on the spectrum of stress we find ourselves during difficult times. On the left end of the spectrum, we have eustress which is the kind of stress my friend would experience. At this end, we experience manageable levels of stress which often motivate us. On the other end of the spectrum, we have distress. Distress, what I would experience, can have an impact on an individual’s mood, perspective, sleep, diet, etc.

Stress shows up differently among all individuals. Some may experience physical symptoms like aches and pains, chest pain, trouble sleeping, headaches, stomach issues and/or jaw clenching. Others may experience emotional and mental responses like panic attacks, irritability and/or depression. People who experience chronic stress may find themselves developing unhealthy behaviours in an attempt to manage their stress. These habits may include gambling, overeating, smoking, drug use and/or excessive drinking.

It is also important to understand how to identify if you are experiencing stress versus anxiety. Although the two are very closely related and share very similar symptoms, stress is usually caused by a specific trigger. Some examples of specific triggers may include a break-up, financial hurdles, buying a house, looming work deadlines, getting married, and conflict with loved ones. Individuals will find that their symptoms will begin to ease up as the circumstances begin to change, which is different than when one is experiencing anxiety as these symptoms may remain even after circumstances have changed for the better.

How to Manage Stress

Movement: It’s no secret that exercise has been proven to help with improving and helping overall mood. Finding the right kind of movement and form of exercise helps our bodies release endorphins, which also boosts your mood.

Sleep: I am a huge advocate of having a good sleep hygiene routine. If any of my clients are reading this right now, I’m sorry I sound like a broken record! Lack of sleep will add to your stress levels and will prevent you from being able to manage the various other symptoms related to stress.

Diet: I don’t know about any of you, but it’s usually when I’m the most stressed that a Kinder Bueno chocolate bar seems more appealing to me than an apple or a protein shake. However, it is undeniable that when I make a healthier food choice during those stressful moments that I also feel the best. A healthy diet not only lessens the effects of stress and improves your mood, but it also helps to build resiliency.

Community: Leaning on your support system during moments of high stress can help to elevate your workload and help to boost your overall mood. Consider delegating tasks when you can, finding someone to talk to, or asking a friend to simply join you for a nature walk.

Boundaries: One of the greatest forms of selfcare that I have learned is how to effectively establish boundaries. Setting boundaries helps reduce stress levels as it allows you to only focus on what is important to you and reduces overcommitment that may result in heightened stress levels.

Breathing: This is a fool-proof immediate relief technique. You may surprise yourself at how much better you will immediately feel. Of the many different breathing techniques, my personal favourite is boxed breathing (or square breathing). Here’s what to do:

(1)   Sit in a comfortable position & close your eyes. Try to release any tension you are holding in your body.

(2)   Breathe in while slowly counting to four. Try to feel the air enter your lungs.

(3)   Hold your breath for four seconds.

(4)   Slowly exhale through your mouth for four seconds.

(5)   Rest your breath for four seconds.

(6)   Repeat four to five times.

Be Kind to Yourself: It is important to remember that we are not perfect individuals who have the capacity to do everything all at once. Take on just as much as you can handle, delegate when you can, and show yourself some compassion. Remind yourself that stress is temporary and can be best managed by following some of the above suggestions!

I would be honoured to work with you and help you understand where your stress is coming from and how to manage it.