5 Proven Strategies to Cope with Stress

Updated: Jan 25

Life can get really hectic. Mounting responsibilities, emerging priorities, and endless to-do-lists can wreak havoc on our health and well-being. Surely most people can relate: it’s a constant go, go, go. Of course, stress is a normal part of life. Sometimes it can motivate and help you achieve your goals.


Acute stress, like stressing your body and bumping up your heart rate during one hour of exercise is good for us. It releases hormones that help blood flowing to the brain and can lead to better focus and concentration.


Acute stress might be fine but chronic stress can be a killer

We are equipped with a “flight or fight response” which is useful when being chased by a wild animal or needing a quick reflex to swerve when getting cut off on the highway. But we are not chased by tigers all day long, day after day. Such chronic stress can be detrimental to our overall health and well-being.


HOW DOES STRESS NEGATIVELY IMPACT OUR HEALTH?

  • It weakens the immune system.

  • It reduces energy levels.

  • It encourages over-eating.

  • It disrupts sleep.

  • It can cause hair to fall out.

  • It can exacerbate skin issues (think acne, psoriasis, rosacea, and eczema, hives, rashes).

  • It increases addictive behaviors and aggravates depression.

  • It impacts hormone levels and can potentially increase infertility in women.

  • It can trigger digestive issues (heartburn, ulcers, IBS).

  • It lowers sex drive.

Place your physical and emotional well-being on the top of that to-do-list

Easily said, but how to best do it? We still have to work, commute, prepare family meals, and keep the house clean. We will still be bombarded by bad news, bad weather, and issues in our community from time to time. But with a few key strategies, it is possible to lower the stress level and go learn to cope with it better. (Read here about the specific case of emotional rollercoaster following a health scare/challenge)


MY TOP FIVE STRATEGIES TO DEAL WITH STRESS:


1. CULTIVATE A DAILY MEDITATION PRACTICE

When I first visited my naturopathic doctor upon my cancer diagnosis, he gave me a lenghty prescription for crucial supplements and diet recommendations. He also wrote a prescription for a daily meditation practice which turned out to be the hardest one for me to implement.


I have never meditated before, I’m not a praying type in an usual sense, up to that point I had never had time for journaling or gratitude exercises. It took me a long time to implement some mindful practices into my life - full of stress exacerbated by the worry about my prognosis - but I’m glad I took the time and had the patience to start and stick with it. 

“Supposing a tree fell down, Pooh, when we were underneath it?”
“Supposing it didn’t,” said Pooh after careful thought.

It would be best to start your day with mindful meditation as it would set the tone for what’s coming down the pike. There are some great apps out there to help you implement mindful meditation (I use Calm). You can start with a guided meditation practice such as Loving Kindness and eventually move on to less guided ones when the goal will be the focus and quieting of the restless mind.


I personally am not very good at meditating in the morning, especially not on the days I have to commute to work. I usually meditate in the afternoon or right before bedtime. I find it to be a perfect time for a gratitude meditation when I can really step back and appreciate all the great people and things in my life and learn not to sweat the little things, no matter how annoying they might have seemed throughout the day.


2. EXERCISE

Numerous studies have shown that exercise promotes stress relief and reduces anxiety. Moreover, it can ward off illness and halt disease progression. "Regular physical activity is associated with reduced risk of recurrence and mortality in patients with nonmetastatic colorectal cancer." (Breandan J.Guarcio, MD, et al., Associations of Physical Activity With Survival and Progression in Metastatic Colorectal Cancer).

Add some movement to your day. Walking, swimming, biking, and yoga are all great options.

You don't have to join CrossFit training in order to reap the benefits of exercise. Dance while cooking, clean the house with your favorite song on, take the dog for a run, or do some gardening. #exercise


Before I got sick, I was not much of an exerciser, just up to the last two years prior to diagnosis. I started to enjoy indoor cycling then (spinning) and doing some yoga on the off days. I had to put a stop to this while undergoing treatment but as soon as I was able to rejoin my gym I did it and never looked back. I will post separately about how I got my groove back later on.


Release tension and anxiety by journaling

3. JOURNALING

The ritual of writing down all that bothers or annoys you can help you direct all that mental energy out of your mind, and onto the paper so that you can finally let it go. Journaling gives us an opportunity for emotional catharsis and helps the brain regulate emotions. It can also provide a greater sense of confidence and self-identity.

“In the journal I am at ease.” Anais Nin

Even in the darkest moments of my cancer journey I felt I could always turn to my journal and jot down my fear, anxiety, and worry. It also became a daily habit for me to write down at least three things I am grateful for, what my hopes for the future are, and what I want to accomplish the next day. It might seem silly at first, a bit forced, but believe me, it becomes a nice habit to have that will alleviate stress in the long run.


Recently I've read about another stress-relieving writing exercise which I haven't practiced myself yet. It is called the brain dump and it entails writing everything that's on your mind to unburden yourself. It doesn't even have to be in complete sentences - just dump those nasties onto paper or word document, and walk away. Supposedly, it will make you feel lighter, as if a load was taken off your shoulders.

4. SELF CARE RITUALS

I don't know about you, but I'm a sucker for a nice spa treatment or massage. I have loved skincare or body rituals since the first time I had a DIY yogurt and honey mask on my face. Nothing de-stresses me more than a long, warm bath with epsom and sea salts or milk and herbs sachet in the water, a nice body scrub and face mask, and a luxurious self-massage afterwards with nourishing body lotion smelling of wonderful essential oils.


Whatever rocks your boat - infrared sauna, a day at the spa, hot stone massage, or a home spa treatment - these can help reduce the perception of stress, increase happiness, and decrease levels of the “stress hormone” (cortisol) in your body.


Aah! Stress Relief at Your (or Your Therapist's) Finger Tips

5. UNPLUG

Last, but not least, it is important to stay away from screens and electronic devices once in a while. Of course this is not easy, since much of our work and, indeed, life relies on connectivity and online presence. However, having an online presence makes us less present in the moment. We are "there", rather than "here" and "now". One of the things screens hurt the most is our sleep patterns. A full night’s rest is important not only to give you the energy you need to get through and enjoy the next day but also to relieve the stress that comes from being tired and cranky. I'm trying to turn off all screens at least a half hour before going to bed. At least one hour before turning them off, I'd wear the blue-light-blocking glasses, so that my circadian rythm doesn't get too much out of whack. Less media also means less bad news, scary information, and grusome stories that the nightmares are made of.


Most disease is lifestyle related and preventable - Dr. Weill

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