8 Keys to Stress Relief-#StressAwarenessMonth

23 Apr 8 Keys to Stress Relief–#StressAwarenessMonth

Posted at 19:51h in Mental Health by Dr. Christina Hibbert 0 Comments

Happy Stress Awareness month!

When I learned there was such a thing as stress awareness month, I thought two things: first, “We need to be reminded to be aware of stress? Aren’t we already far too aware of it?” and then, “Oh, okay, I get it. We definitely need to be more aware of what stress actually does to us, and of what we can do to find relief.”

The Consequences of Stress

Stress is associated with a multitude of other physical and mental problems,

This is me, on our family vacation in 2013, finishing my second book proposal, due that day, while my 10 year-old daughter drove the boat (in my husband’s lap) back to the dock so I could email it out! Talk about too busy.

including higher rates of heart disease, cancer, insomnia, headaches, illness, and poorer immune functioning. Stress releases stress hormones, like cortisol, which marinate your brain and body in chronic stress, leading to a breakdown of the body’s health systems, and a breakdown of mental health, too. Depression, anxiety, panic, phobias, and just plain old burnout are associated with chronic stress. So are marriage and family issues, as well as problems with emotional regulation, which leads to anger, yelling, crying, and unwanted outbursts that hurt not only us, but those we love.

And these are just a few. Eventually, chronic stress can kill. That’s the truth! Chronic stress will not only impair our health, happiness, and life satisfaction, but has the potential to eventually take our life if we don’t stop now and make a change.

8 Keys to Stress Relief

What are we to do? Stress is part of everyday life today, unfortunately, but it doesn’t have to be a full-time, chronic part of life. As we seek and implement simple strategies to relieve stress, daily, we can prevent the negative long-term consequences of chronic stress and find stress relief right now. Ahh… Who doesn’t want that?

The following are my favorite 8 keys to stress relief, all backed up by research, and with my own strategies for how to actually make them happen and work!

Key 1: Daily Activity & Exercise–Get moving!

I can’t say it enough: daily activity is tops when it comes to physical, mental, emotional, social, and spiritual health. As we move our body, it quite literally

The benefits of hiking–incredible views! Mark Wade, from Zion Ponderosa, at Observation Point. www.ZionPonderosa.com

moves our mind, and spirit. It opens us up to greater peace, love, joy, and light. Walking, jogging, biking, swimming, dancing, and other aerobic activity clears our mind, bringing greater focus, energy, creativity, inspiration, and yes, less stress. Lifting weights (even light ones) and doing muscle conditioning of any type (push-ups, sit-ups, etc) relieves the physical tension that builds up when we are stressed, and flexibility exercises like yoga, pilates, and simple stretching calm the body and the mind and reconnect us to what matters most.

And you can make it fun, too! I’m packing up right now for the Zion Pondersosa Women’s Adventure Retreat--a weeklong activity adventure of hiking, rappelling, horseback-riding, zip-lining, and more! (Watch for my post all about my adventures, and check out this post on “Key 1: Make Exercise fun” for more!) If you want stress relief, move your body. (More on all of these things, and the research behind it, in my new book, 8 Keys to Mental Health Through Exercise. Read some free excerpts here, here, and here,)

Key 2: Quality, Nightly Sleep!

Sleep and activity go hand in hand. A major study in Mental Health and Physical Activity (Cardinal et al, 2011) journal showed that those who Anxiety & Women: Hormones, Sleep & What You Can Do www.DrChristinaHibbert.com incorporate at least 150 minutes of activity into their week experience a 65% increase in sleep quality! And we all know that better sleep means more energy, which makes us more likely to keep moving throughout the day.

Sleep is crucial to stress relief. When we’re too tired, we simply can’t cope with the stressors that come our way. A small stressor can turn into a chronic one because we’re just too tired to handle it well. 7-9 hours a night is recommended for most of us, but find what’s right for you. Then, clear your nightly schedule, develop a wind-down routine that’s calming and doesn’t include screen time (which stimulates the brain and interferes with relaxation and sleep), get in bed earlier, and work on quality, nightly sleep. (Read Sleep Better, Cope Better 6 Insomnia Causes & Cures, and Anxiety & Women: Hormones, Sleep & What You Can Do)

Key 3: Relaxation and Downtime

If you’re too busy or stressed for relaxation and downtime, then there’s a

Give yourself a little love with a break, relaxation, and downtime.

problem, because downtime is a must for stress relief. In modern society, the norm is to “go, go, go” with no time for sleep, let alone time to relax! But to what end?

When we forego relaxation, we prevent ourselves from resting our mind and body, from giving ourselves that essential break from the stressors we face. Having time to just “be,” versus having to “do” all the time keeps us physically and mentally balanced. Relaxation can include resting, napping, spending time with loved ones, mindfulness practice (see below), watching a movie or tv show, or simply breathing. The important thing is to prioritize and make downtime in your stressful schedule, and then keep that appointment with yourself! A great place to start is to learn and practice deep breathing. Then, you can implement it throughout your day to help you relax. (For more on relaxation techniques and efficacy, visit NIH.)

Infographic created by Casper.com.

4) Afternoon Power Naps!

I know not everyone is a napper, but perhaps we should be. I’m a huge fan of the power nap. Even 5-10 minutes gives me that much-needed downtime, relaxation, and rest I need to get back out there, refreshed and de-stressed. The benefits of napping are numerous and the research is plentiful, as you can see from this beautiful “Napping 101” infographic, created by Casper, maker of the incredible Casper mattress. The research is all there, as well as the benefits. Just remember not to sleep too long. A short nap is powerful and energizing, but a longer one can zap your energy and be counterproductive in times of stress. Trust me, as a lifelong power napper, I know!

Key 5: Mindfulness & Meditation

I am also a huge believer in the power of mindfulness and meditation to reduce stress. Practicing mindfulness involves focusing on the present moment, taking it all in with our senses, breathing, and taking a time-out from everything else. As we practice mindfulness, we recognize all the good things we otherwise miss when we’re stressed. We calm our body and mind and open our spirit to the beautiful moments of life.

Meditation is another form of mindfulness that I highly recommend. When I practice meditation, I feel calmer, more focused and centered, and spiritually connected, which all leads to a less stressful life. Read Daily Mindfulness: 6 Ways to Put More Being into What You’re Doing, and Meditation for Mental Health, Wellness, & Spiritual Growth, and try my guided “Spirit Meditation” to get you started today.

6) Connect with those you Love.

We need each other, and connecting with others and building relationships is

My husband, OJ, and me at my 39th birthday/ “This is How We Grow” book release party! Such a fabulous, fun night with friends & family!

associated with health, happiness, and yes, less stress. There is a multitude of research showing the powerful effects of social connection on increasing happiness, success, peace, family health, and so much more. As we focus on the relationships that matter to us, we find the support we need in times of stress. We can share the emotions we feel, and as we do so with the right person, find relief. We can also serve those we love, which is also linked with stress reduction, physical and mental health, and happiness.

Social connection not only helps us reduce stress; it strengthens all areas, leading to more meaning, purpose, and joy in life. Reach out to someone you love today. (More on strengthening families, and building stronger intimate relationships here, and here.)

7) Play!

Play researcher Stuart Brown describes play as “time spent without

Ziplining? Talk about play! All part of the Women’s Adventure Retreat at www.ZionPonderosa.com!

purpose.” How often are you involved in play? Probably not often enough. I am a big supporter of living life with meaning and purpose, of working hard; admittedly that’s what drives me in life. But I’ve come to recognize the crucial importance of play, and I’m working on putting more play into my life. In fact, tomorrow I head to Zion Ponderosa’s Women’s Adventure Retreat (see pic right), and I’ll be playing and making friends all week! (Watch for my post about it soon!)

Research shows that regular play–doing things for fun and no other reason–is essential to healthy human development. It’s not only great for kids; adults need play, too! Play is associated with greater creativity and intuition, can strengthen relationships when done with others (and we’ve already seen how important that is), and leads to greater happiness, and therefore less stress, overall. Play with your family. Play with your friends. Play on your own. Just get out there and play, today!

8) Laugh!

Yes, laugh! A good belly laugh not only relieves tension and stress in the body, it’s associated with a healthier mind, and also better relationships. As we laugh, we remind ourselves that we don’t always have to take life so seriously. We connect with others, feel happiness, and release the stressful concerns that are bottled up inside. Watch a funny movie. Tell jokes with your friends. Try a laughter group! Laughter really is the best medicine for stress relief, so get laughing today!

For more tips, check out Stress Management: 15 Proven Ways to Stress Less & Smile More!