Stress Relievers

I struggle with stress as much as the next person, and sometimes even more than many. I am nowhere near perfect at managing stress and so often have to fight to keep it under control and not let it wreak havoc on my body’s health.

Sometimes I feel like a hypocrite, talking about and giving advice on a subject that I struggle to follow on a daily basis; and I know that some people could look at this article that way, too. But then…I also believe that there is no better person to talk or write about it than someone who is going through it and knows exactly what the listener or reader is going through. Sometimes a person who is going through the same battle is the perfect teacher and can look at things in a way that one who has it all figured out can’t.

Positive and Negative Stress

Yes. Surprisingly, there is such a thing as a positive stress. Some types of stress are useful and considered “adaptive,” while others are “maladaptive.” The important thing is to know the difference between the two.

Exercise and pursuing a goal with ambition are both types of stress, but they ultimately benefit the body. Areas of the brain, like the hippocampus, can pick up on positive stressful experiences and cause a “Stress-induced structural remodeling” of the brain. This means you experience alterations in behavioral and physiological responses to these positive events. This results in you being better able to handle similar situations because you learn from them, associate them with a rewarding outcome and stop viewing them as threatening.

Effects of Negative Stress

Stress is a result of lifestyle changes, environment changes or just constant negative thoughts and emotions.

Some temporary and somewhat harmless effects of stress are easy to spot. Have you ever lost your appetite when you’re anxious or excited, your palms sweat when you’re nervous, or you can’t get to sleep the night before a big meeting at work or a date?

Some effects of stress we do notice, but don’t really attribute it to stress: headaches, fatigue, lack of appetite, depression, acne and skin issues, problems sleeping, addictions.

And then there is the third layer. The under layer. These are symptoms of stress that we can’t really see or feel, yet wreak a ton of havoc on the body and cause all sorts of problems that we have to fight with later. Stress increases levels of “stress hormones” like cortisol, which causes blood sugar levels to rise. This can alter your appetite, getting in the way of normal digestion by changing the gut environment, and affecting the way our thyroid glands and hormones works. It is the domino effect!

So…what can we do about it? How do we stop stressing and causing harm to our minds and bodies?

My Favorite Stress Relievers

-Nature –

The great outdoors! Connecting with nature, getting some Vitamin D, exploring new places, observing God’s creation…all of these are simple things that can help relieve stress. It get’s you away from the ugly and into the beauty. Out of the noise and into the quiet. It can help you focus and remember what is truly important and clear your mind of all the muck. I love walking outside barefoot, reading a book or singing…or just taking a few deep breaths of fresh air and feeling the sun and wind on my face. Growing up, I also loved climbing trees, rocks or the roof of the house. It really cleared my head…and I always felt so relaxed being up high.

-Food –

Are you a stress eater? Do you find yourself looking for your comfort food when you are sad or depressed? Food plays a major role, not only in the health of our body, but in our emotional health. What we eat can either hurt or help us. Good foods such as fruits and vegetables (the greener the better), nuts, dark chocolate (at least 70%), fish and foods rich in Omega 3s can help boost cognitive health, reduce inflammation and improve your mood. On the other hand, heavily processed and fried foods, sugar, colored dyes and gluten, while we think it is comforting, can make us sluggish, bloated and fog our brains, making our body and brain even more stressed. Though I don’t take advantage of it NEARLY as much as I should, I love keeping a stock of almonds, 90% dark chocolate and herbal tea or kombucha for stress emergencies!

-Exercise –

Get in some cardio, get that heart pumping and that deep breathing! This gets more oxygen to the brain, relieving inflammation and clearing the mind, while also keeping your body healthy. It also helps boost your mood and gives you something else to think about. I enjoy going on a run, but sometimes a quick routine of mountain climbers and burpees is enough to give my mind a refresh and wake up my body.

-Prayer and Bible Reading –

Most often our stress comes from focusing on our circumstances and issues that seem to be slipping out of our control. When that happens, the best place to go is to the One Who sees it and remains in control of it all. This is something we all struggle with. Though we know this is the obvious first place we should go…it tends to be one of the last. Reading a Psalm or two, or going back over the stories of people who went through some of the things we go through…and spending a few moments just talking out loud to God, telling Him about our stress can really help put things back into perspective and get our hearts and minds back on track to Who has got it all figured out…even when we don’t.

-Music –

This is a big one. Music has a big effect on our emotions. It can spark memories, make us happy, make us cry, give us energy or help us sleep. Some sounds or genres can help relieve our stressed our minds. Find the genre that does that for you and create a playlist on your phone or computer that you can play when you find yourself stressed to the max.

-Coloring –

No, this is not just for kids! Whether you like colors, designing, getting something accomplished or just some therapeutic fun, coloring books can be a great stress reliever! There are a ton of adult coloring books out there, from flowers to shapes, to butterflies, to animals, to fairies! So many choices for your amusement! But I have found that not just any coloring book will work. Even if you like a subject, like flowers…coloring those may not be as therapeutic and stress relieving for you as something else, like butterflies. Some could actually cause you more stress and frustration. Find out which ones you really enjoy and help you relax. My stress reliever happens to be fairies or fantasy.

-Friends and Family –

Friends and family can be a great help during stress (as long as they are not the cause ;P )! If you need someone to take your mind off of your problem for a little while, a good laugh, help to work through your problem, or just a listening ear…that’s what they are there for. Or maybe you just need a comforting hug, people are there for you. That is one reason God gave us people.

-Reading –

Sometimes we just need a little escape from our stress. Immersing yourself in a good story can be a good way to do that! Leave behind your worries and cares for a short time and focus on the adventures of your favorite character.

-Animals –

Many times one, or several of my pets have helped me in a stressful situation or just helped to calm my anxiety. Our furry companions are therapeutic in a lot of different ways. Sometimes snuggling up with them, petting them, or romping around the yard with them could be just the thing you need to relieve your stress. Animals have a keen sense. They know when something is wrong with us and they are usually very eager to help. Cats, dogs, horses… or whatever you like…Love on animals and spend as much time with them as you can.

I most certainly don’t handle this perfectly. None of us do. We are not going to be able to avoid stress all the time, but we can recognize negative stress and take action before it gets too damaging.