Stress and Self Care Balance
“What is stress and why self-care is so important to help manage it”
By: Stephanie Richards, MA LPC
Stress is a physical and emotional response that individuals have to demand life situations. When we hear the word “stress”, we want to avoid it at all costs. Many people do not think that stress can be positive, but there is actually a word for it - Eustress. Stress is also made up of two different things: daily hassles and life events. Daily hassles would include being stuck in traffic, dealing with unpleasant people, paying bills, waiting in long lines, etc. Life events could include the death of a loved one, moving, getting married, having children, etc. If stress gets out of control and we do not handle it properly, it can have long-term effects we may not realize. Chronic stress can lead to high blood pressure, anxiety, depression, addiction, and increased levels of cortisol. The combination of reactions to stress is also known as the “fight or flight” response because it has evolved as a survival mechanism, which helps people to react more quickly to life-threatening situations.
What Happens When We Are Stressed?
The stress response begins in our brain. The amygdala (area of the brain that deals with emotional processing) interprets the perceived danger and then sends a signal to the hypothalamus (area of the brain that releases hormones from the pituitary gland and controls bodily functions) and then it sends a message to the rest of the body to either fight, flee, or freeze. When we have stressed our pulse and blood pressure increase, we might breathe more rapidly, the pupils dilate, and extra oxygen is sent to the brain so we can take in everything that is going on. When we have too much stress for a long period of time, our Cortisol levels rise and can even lead to Cushing syndrome. Cortisol controls blood sugar levels, regulates metabolism, helps with memory, reduces inflammation, and more. When the body is exposed to high levels of this over time, it can alter our tissues and cells and deposit fat in the abdomen or other parts of the body. This is why it is very important to manage stress quickly.
Ways to Manage Stress
There are many ways to manage stress, but one of the first things that come to mind is working on increasing self-care. When people hear the words “self-care”, they usually think of bubble baths and candles. That can be part of it, but also is much more than that. Here are some ways that you can manage stress through self-care.
1. Adequate sleep. This is the most important thing when managing stress. Research shows that 7-8 hours of sleep is ideal for adults, and it helps to give our brain and bodies a break so that we can handle stress more effectively.
2. Talking to friends or family about the stressors you are experiencing. It helps us to not feel alone and that someone else can relate to what we are going through.
3. Regular exercise, whether that is yoga, walking, jogging, swimming, etc. Yoga and Pilates are great ways to reduce stress and use breathing techniques that are helpful to our bodies. Not only is exercise good for our physical health, but our mental health also.
4. Reading more. It can be a way to focus on something other than the stress we are experiencing, and this can be for personal or educational purposes. It also helps to keep our memory and brain functioning properly.
5. Having a good skincare routine. When we are stressed it can definitely take a toll on our skin, whether that be an increase in blemishes, dark circles under the eyes, or stress spots. This does not require much effort and all you really need is a facial wash, serum, and moisturizer.
6. Journaling or writing about stressors. Anyone can keep a journal and it helps us to keep track of what we are thinking or feeling, what we want to work on or improve, or even what we are grateful for. When we are stressed sometimes it is hard to look for the positives in life, so this definitely helps.
I have also included a Self-Care Balance Wheel, and this is a good resource if you are looking for different ways to manage stress in various areas of life. Feel free to reach out if you have any questions or would like additional suggestions!
