Stress Management
You control how stress impacts you
What is stress?
We all experience stress, but what is stress? Stress is the reaction to a person’s inability to cope with certain tense event or situation. The experience of stress is physiological and can place a demand on the body where you must adapt, cope or adjust. Stress can be healthy. Healthy stress is called eustress, positive stress that is noted by its ability to motivate, focus energy. It is short-term and perceived as within our coping abilities. It feels exciting and improves performance.
Stress is negative when it is intense and prolonged. This type of stress overwhelms the body creating serious health issues including ::
Mental health problems, such as depression, anxiety, and personality disorders
Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke
Obesity and other eating disorders
Menstrual problems
Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in both men and women
Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss
Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon
Types of Stress
Two of the major forms of stress are acute and chronic stress.
Acute stress, the most common form of stress, is short-term and stems from the demands and pressures of the recent past and anticipated demands and pressures of the near future (APA, 2011).
Chronic stress, a long term form of stress, derives from unending feelings of despair/hopelessness, as a result of factors such as poverty, family dysfunction, feelings of helplessness and/or traumatic early childhood experience (APA, 2011). Chronic stressors associated with health disparities include perceived discrimination, neighborhood stress, daily stress, family stress, acculturative stress, environmental stress and maternal stress (Djuric et al, 2010; NIH, 2011).
Causes of Stress
It is important that we understand the causes of stress and that ultimately we control how stress impacts our lives. We must be able to diagnose when we are stressed and what is causing the stress. The categories below can help you determine what is causing your stress.
Time stress :: This type of stress revolves around concerns about time – most frequently the lack of time to accomplish all that needs to be done in a given timeframe.
Anticipatory stress :: Anticipatory stress is usually felt in conjunction with concerns about the future, anticipatory stress appears in both specific and vague manifestations.
Situational stress :: While the two preceding forms of stress may be prolonged over a long stretch of time, situational stress tends to be sudden and overwhelming. The common thread amongst all forms of this type of stress is feeling a lack of control.
Encounter stress :: Encounter stress are moments of stress are likely to come out when being required to interact with a certain person or group of people
When you feel stressed or anxious, ask yourself the following questions to determine which cause of stress ::
What is it about the situation I am in that is causing me stress?
Why is this particular situation causing me stress?
Is there a specific reason or person that I am stressed in this situation?
How would I like to feel in this situation?
Would this situation be more enjoyable at a different time or in a different space?
After answering these questions, you should be able to better diagnose what specifically is causing your stress. From there, you have to have the courage and make a commitment to take control of the situation and do what is best for you. Building these three psychological traits - commitment, control and challenge will allow you to turn the unfortunate circumstance into opportunity for growth and help decrease the physical illness. This is called hardiness.
How do you build these traits? You learn more to refocus your attention on what you can control about the situation and use the stress tool(s) that work for you to bring your stress level down and create a plan of action.
Tools to manage stress
There are a plethora of ways you can manage stress. It’s important that you use tools that work for you. Everyone is different; so, the tools that work for some don’t work for others. Explore several different calming tools to create your personal de-stress toolbox. See below for a list of calming tools to explore.
Take Care of You :: It’s almost cliché to say, but you can’t pour from an empty cup. You have to ensure you are good before you can help anyone else. Taking care of yourself means many things, including ::
Improving your gut health :: The gut-brain connection is no joke; it can link anxiety to stomach problems and vice versa. The gastrointestinal tract is sensitive to emotion. Anger, anxiety, sadness, elation — all of these feelings (and others) can trigger symptoms in the gut as 90 percent of the serotonin (the happy hormone) in your body is produced in the gut. You can improve your gut health by increasing your intake of fresh fruits and vegetables, removing foods that trigger a negative biological reaction from your diet and eating more fermented foods.
*** These are general ideas and recommendations. It’s important that you discuss any changes to your diet and health program with your doctor.
Journaling :: Journaling is a powerful healing practice that helps improve mental clarity, focus, understanding. Through a consistent journaling practice you can explore your emotions, connect with hidden feelings and set your goals to paper.
Learn more about journaling, ways to you can journal and get a one-month writing prompt guide here.
Curating a positive and inspirational social media feed :: We are what we consume. Take time to update your social media feed so that it uplifts, inspires and provides valuable information on managing your health. To start, follow hashtags that are related to topics of inspiration for you and general hashtags, including #health #wellness #healthyeating #healthyrecipes #fitness #exercise. As you start to find accounts that you like, follow them so they can continue to uplift, inspire and inform.
Follow me on Instagram @beahealthyclt
A few additional Instagram profiles to consider ::
Creating boundaries :: It is important to honor yourself at all times. One way to do this is by creating boundaries. You can use this Instagram post as a starting point for developing the words to support the boundaries you would like to create. Be sure to follow Nedra Glover on Instagram. She will make a great addition to your newly curated IG feed.
Counting to 10 or 100
Live in the present moment :: Many times our worries are related to what MAY happen. Live in the present moment and don’t worry about what MAY happen. Plan and prepare for it, but don’t worry about it.
Reciting affirmations :: Words have power. When you speak positive words and affirm yourself you will experience happy times. Positive affirmations can change your mood - immediately. They can also help you manifest the life you want. Create a list of positive affirmations and use them to help you navigate stressful moments. For example, if you are stressed about your finances you can say ::
I have all the resources to meet my needs.
I lack nothing.
I am resourceful and powerful. I will attract what I need to sustain and survive.
I’m a paper chaser. I got the block on fire. I will remain a G until the moment I expire. I know how to make something out of nothing. I handle my business. (Inspired by Ha by Juvenile) ***
I will win. It’s my winning season. (Inspired by You Will Win by Jakaylan Carr) ***
I’m a master lemonade maker. No matter what life hands me I made the best lemonade ever! Grab a glass! (Inspired by Lemonade by Beyoncè) ***
I won’t let Satan win aka Not today Satan. (Inspired by black mommas everywhere) ***
*** Taken from I Am Enough :: 50 Affirmations for Black Women. Order here.
Herbs To Manage Stress
Herbs are a powerful way to manage stress.
Using herbs to manage stress :: Several herbs have been proven to work well as stress management tools when used in teas, salves or tinctures. These herbs include lemon balm, ashwagandha, holy basil, tulsi, passion flower, valerian root, linden, and St. John’s Wort. Some of these herbs can be rolled and smoked as well. Please research the herbs, their impact on stress and how to prepare them for use to get the most benefit and prevent health issues. The articles below can help you learn more about the herbs and how to use them. Email for recommendations on where to purchase authentic, organic herbs in bulk.
Create a routine :: Perceived lack of time is a large contributor to stress. Creating a routine that is aligned with your goals can decrease stressful time-related situations. The following information and worksheets will help you create goals and offer you powerful tools to help you manage your time effectively and efficiently.
80/20 Rule for Time Management
Determine your passion :: What do you like doing? If you could have any job in the world, what would you do? How does your passion improve the health and happiness of others?
Find your 20 percent :: Make a list of all the activities in your daily life. Categorize each one either as a 20 percent task or an 80 percent task. Certain activities may shift in importance over time, but the 80/20 rule is only effective if you are honest about the priority of a task at the present moment.
Twenty percent tasks are high-leverage tasks that are most valuable, produce the greatest momentum toward your goal and provide the greatest return on investment; only you can complete these tasks.
Eighty percent tasks have a false sense of urgency or aren’t pushing you closer to your goal; these tasks can be delegated to others.
Example :: If your dream is to run your own juice bar, your daily activity list might include ::
20 percent tasks :: experiment with recipes, secure investors (things only you can do)
80 percent tasks :: buy groceries, do laundry, design website, post on social media (things others can do)
Focus :: Now that you are clear on your 20 percent of tasks pushing you toward your goals, take action on these tasks each day. For example, you might experience with one new juice recipe each day and plan to spend 30 minutes a day calling one potential investor instead of scrolling social media.
By focusing your energy on the things that can yield the most results, you will begin to experience momentum toward your goals.
Get your money right :: Finances are another huge stressor. You can start to get your finances in order by implementing the 50/30/20 rule. The basic rule is to divide up after-tax income and allocate it to spend ::
50 percent needs
30 percent enjoyment
20 percent savings