Stress is everywhere, and it can have major impacts on both mental and physical well-being, making it crucial to manage effectively. Over the centuries, the sources of stress have evolved. Today, instead of worrying about wild animals, we often stress over things like text messages or emails that increase our heart rate. In this blog, we will outline effective coping strategies to reduce stress, adapted from Burnout by Emily and Amelia Nagoski.
A major issue with stress is the body’s ability to recognize when the stressor is no longer present. It’s not bad to experience stress—in fact, it can help keep you alive and moving forward. However, when stress doesn’t end and you aren’t able to properly rest or recover, chronic exposure to cortisol (the stress hormone) becomes harmful. The first step in managing stress is helping your body recognize that the stress is over by stimulating the parasympathetic nervous system (nerves that help the body rest and conserve energy). Here are a few ways to do that:
1. Physical Activity: Moving your body for at least 30 minutes a day has been shown to have similar effects to taking anti-anxiety or antidepressant medication. The intensity doesn’t matter—whether it’s a dance party, pacing back and forth in your room, or doing a progressive muscle relaxation exercise. As long as you're moving, it will help complete your body's stress cycle.
2. Creativity: Engaging in something creative signals to your body that it’s no longer in fight-or-flight mode. After all, if you were in a life-threatening situation, you wouldn’t be coloring or painting. Try creative activities like drawing, writing poetry, or even working with Play-Doh or clay to channel your emotions.
3. Laughing: Laughter is a natural way to release pent-up emotions. Whether it’s sharing a funny story, watching a comedian, or recalling a lighthearted memory, belly laughing helps release tension in your body.
4. Crying: Tears act as a reset button for your body, offering a physical way to release stress. Focus on the sensation of crying rather than the thoughts behind the emotions to help you process stress more effectively.
5. Positive Social Interaction: You don’t need a romantic partner to benefit from this. A 20-second hug from someone you trust, or even physical affection from a loving pet, can help release oxytocin and lower stress levels. Research suggests that people need about 12 hugs a day to thrive.
6. Deep Breathing: Engaging in deep breathing exercises, such as box breathing, 4-7-8 breathing, or belly breathing, helps stimulate the vagus nerve, which calms the body after a stressful event. Experiment with different techniques to find one that works best for you.
Understanding the Vagus Nerve
The vagus nerve is the longest nerve in your body, extending from your brain to your large toe. It controls many involuntary functions and plays a vital role in calming the body after stress. Stimulating the vagus nerve can improve mood, enhance well-being, and help manage pain. One effective way to stimulate it is by massaging your ears, as this nerve is accessible there. Other methods include singing, humming, taking a cold shower, or using bilateral stimulation (such as walking or tapping rhythmically).
Final Thoughts on Completing the Stress Cycle
Completing the stress cycle is essential for improving both physical and mental health. Incorporating at least one or two of these coping strategies daily can help lower cortisol levels and boost your overall well-being. If you're finding it difficult to remove stressors or manage your stress effectively, we are here to help. Please reach out to schedule a free 15-minute consultation to explore how we can work together to reduce stres
s in your life.
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