Hello HMT family! Welcome back to our blogpost series on STRESS MANAGEMENT. If you missed the previous posts in this new series, don't worry – it's never too late to catch up and read it here.
Previously we wrote about what stress is and how it can affect you, a few common causes of stress and how to identify them, recognizing common signs and symptoms of stress, and a few common ways to manage stress effectively. Today we will take a look at ten effective, long-term stress management techniques. While quick fixes can help manage stress in the short term, adopting long-term strategies is essential for reducing stress over time. These lifestyle changes can lead to a more balanced and fulfilling life. So, let's dive right in and explore some techniques you can use to reduce stress over time and improve your mental health.
Long-Term stress management techniques:
1. Exercise Regularly
We previously mentioned exercise as one of the best ways to combat stress. The physical activity you engage in releases endorphins, which are natural mood lifters. Consistent physical activity not only improves your physical health but also enhances your mood and energy levels. Aim for at least 30 minutes of moderate exercise most days of the week.
2. Balanced Nutrition
You really are what you eat. What you put into your body can have a significant impact on your stress levels. A balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains can help stabilize your mood and energy. Avoid excessive caffeine, sugar, and processed foods, which can contribute to stress and anxiety.
3. Get Enough Sleep
Sleep is crucial for managing stress. Aim for 7-9 hours of quality sleep each night. Develop a relaxing bedtime routine where you limit your screen time before bed, and create a comfortable sleep environment to improve your sleep quality. This may look like doing yoga or stretching before bed, turning off all the lights, or putting on a sound machine or light music. Whatever it is that helps you to relax and sleep comfortably, do it.
It is best practice to start your bedtime routine within 30 minutes of when you would like be asleep. For example, if one needs to be sleep by 11:00 pm, then starting your bedtime routine around 10:30 pm would help achieve this goal.
4. Journaling
Writing down your thoughts and feelings can be a powerful way to manage stress. Journaling helps you process your emotions, identify stressors, and develop coping strategies. It’s also a great way to reflect on your progress over time.
Tip: Journaling does not have to be perfect or reflect correct grammar. Write down what comes to your mind and worry about making sense of it later. It doesn't have to sound "nice" either. Write whatever it is that you think or feel so that you can get it out. Coping and processing tools have different functions, but journaling has both combined and is a unique tool to have when needed.
5. Talk to Someone
Sometimes, just talking to someone you trust can help reduce stress. Whether it’s a friend, family member, or therapist, sharing your thoughts and feelings can provide relief and offer new perspectives on your situation.
When we talk to someone else, especially one that we trust, we are able to see that we are not alone in what we are thinking or feeling. We are also able to hear and see things from a perspective that might be different than our own. Regardless, talking to someone you trust helps you to get things out rather than hold them in, which can effectively reduce any stress, tension, anger or frustration, or sadness that you may feel.
6. Time Management
Effective time management can significantly reduce stress. Prioritize your tasks, break them down into manageable steps, and set realistic goals. Use tools like planners, calendars, or apps to stay organized and avoid feeling overwhelmed.
While managing time for tasks, obligations, and goals are important, it is equally important to manage time for yourself. As you make time for other people and other things, do not neglect to take care of you and make time for your own self.
7. Set boundaries
Learn to say no and set healthy boundaries. Overcommitting yourself can lead to burnout and increased stress. It’s important to protect your time and energy by setting limits on what you take on, whether it’s at work, in your personal life, or with social obligations.
We have a series on boundaries, which can be read here.
8. Do Nothing
Yes, you read that right. Sometimes the feelings of stress and overwhelment stem from taking on too much at one time. If you are one that is always moving, always on the go, and have difficulty staying still, practice doing nothing. Even doing nothing can be productive, especially when you are used to doing everything.
9. Do Something Fun / Laugh
Do whatever is fun for you. This can be anything from playing video games to hanging out with friends to staying at home and doing nothing. If you find joy and relaxation in it, do it. You can also watch funny shows, movies, videos, or attend a comedy show.
10. Give Yourself Permission
This is really self-explanatory, but still needs to be said. Give yourself permission to do all of the things listed. Allow yourself to laugh and have fun, to get more hours of sleep, and to make time just for you.
In a Nutshell
Building a stress-resilient lifestyle takes time and effort, but the benefits are well worth it. By incorporating these long-term strategies into your daily routine, you can reduce stress and improve your overall quality of life. In our next blogpost, we will discuss ten effective ways to manage stress. How you manage stress is unique to you, but we will cover what makes a technique effective.
Bree Vanley is the CEO of Heart Matters Therapy, PLLC. She is a Licensed Professional Counselor (LPC) in the State of Arkansas and Texas, who focuses primarily on anxiety, grief, and trauma. She is committed to helping individuals enhance their emotional and mental health. For more information, please click here.
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