3 tips on how to manage stress for health

Ever feel like you just can’t catch a break?

Between work, socializing, family obligations, and unexpected events, sometimes there’s too much going on and focusing on your health ends up taking a back seat.

I’ve been there and I get it.

Many of my clients experience this, too, so one of the 5 pillars we work through together is all about resilience and how we respond to stress.

Stress isn’t going anywhere. It’s a normal part of everyday life. A little bit can be a good thing! When it becomes chronic and starts impacting how we treat ourselves is when it turns problematic.

What is the relationship between stress and illness?

In order to fully understand the relationship between stress and illness, it’s important to first understand that our body’s systems are all connected. They work hand-in-hand, rather than as separate entities which is often how they are treated.

Your brain and your body are in constant communication. When your brain perceives stress, no doubt that your body is also receiving that message. Physiologically, the body then reduces the number of natural killer cells and lymphocytes (immune cells) while increasing the amount of cortisol, which can impact the body’s anti-inflammatory response. If this continues without being managed, it can lead to potentially more dangerous symptoms and disease.

Studies show that long term effects of chronic stress include symptoms related to immune function, hormone function, skeletal and structural components, autoimmune syndromes, and even mental illnesses such as anxiety and depression. Both the physical and emotional toll stress takes cannot be ignored.

How to manage stress better?

1. One approach I like to take is actually welcoming stress into my life. There’s something about staring at it in the face that makes it less intimidating and gives me back some of my power. If I know something’s coming, I am better equipped to handle it.

Of course, I don’t know every single stressful situation that will unfold. However, I do know the feelings I get when I’m stressed out and how stress affects my physical health, so I can build routines with this awareness in mind that help me bounce back quicker.

Things that work for me include journaling, yin yoga, getting outside for some fresh air (walking, jogging, or simply sitting all do the trick), thinking of things I’m grateful for, meditating, calling someone I love and trust to connect with, cooking, listening to music, and dancing. Figure out what works best for you! What makes you feel alive? What makes you feel like yourself? What reminds you of who you are?

2. Another approach is to focus on the things that are within my control. It’s easy to get swept away in the chaos that life can sometimes bring. Yet that’s when things often become too much or overwhelming. I feel like I’m drowning in my own life when this happens, and in times like this I focus on and celebrate every single step I take - literally - open my eyes when the alarm goes off, step out of bed, brush my teeth, put my clothes on, take a deep breath… sometimes the smallest things we do deserve all the credit you can muster up because they are a huge deal when we’re feeling really stuck in it.

3. Most importantly, when you’re feeling stressed it’s imperative to take care of your body. Good nutrition, gentle movement, sleep and relaxation are all key to bouncing back and building resilience. The body stores stress, so when it’s pushed down and shut up, it will most likely come back in some way physically later on - pain, acne, mobility issues, upset belly, irregular or painful menstruation, and even some chronic illnesses. Taking care of your body during these times can help to avoid this.

Let’s not cover up what’s going on by running away from it. Try to welcome stress into your life in order to take back your power.