April has been recognized as Stress Awareness Month since 1992. While many people view stress as a regular part of their everyday life, it can negatively impact your mental and physical health, which may lead to more serious problems. Whether you’re juggling work responsibilities, personal challenges, or simply trying to keep up, daily stress can chip away at your overall well being.
The good news? You’re not alone. Around three in five adults say that stress has impacted their daily lives at least once in the past year. The even better news is that it doesn’t take a complete lifestyle change to curb your stress. Often, it’s the small consistent habits that can make the most difference. In honor of Stress Awareness Month we are sharing our five best tips to help you manage stress effectively.
5 Simple Habits to Reduce Daily Stress
As previously mentioned, you don’t need a complete overhaul of your life to reduce your stress. Sometimes, the small consistent habits make the biggest impact on your stress levels. Here are 5 expert recommended tips that you can try today.
- Taking Deep Breaths
While it sounds simple, taking deep breaths can regulate your nervous system and calm the body, reducing stress levels. One method commonly used is Box Breathing. With this method you will inhale for four seconds, hold for four seconds, exhale for four seconds, hold for four more seconds and repeat. Focus on taking slow and deep breaths to allow your body to counteract the fight or flight response.
- Go For a Walk Outside
Fresh air, sunshine, and exercise are all great ways to lower your cortisol levels and ultimately reduce stress. Taking some time out of your day to go on a quick walk through your neighborhood or have lunch outside can provide your brain with a much needed break.
- Limit Screen Time
Excessive screen time especially before bed can interrupt sleep patterns, exacerbating stress and anxiety. Scrolling through social media or reading the news often includes negative content that can increase stress levels and contribute to feelings of low self esteem. Limiting your screen time to four hours or less a day is shown to significantly decrease symptoms.
- Try Journaling
Writing down your thoughts and feelings throughout the day can help you process your emotions and see things more clearly. Additionally, keeping note of things that have caused you stress throughout the day can help you reflect and identify any patterns. You can also refer to your journal when meeting with your therapist as a way to keep track of your thoughts.
- Talk to Someone You Trust
Stress can often affect us more when we keep it bottled up. Talking to a trusted friend, family member, or counselor can help you gain some outside perspective and feel supported. Professional counseling can provide you with a safe space to dive deeper into your stress to understand where it’s coming from and develop coping strategies.
Stress-Relief Apps and Resources
If you’re thinking about taking up journaling and don’t know where to start, consider an online app like Day One or Moodnotes. Digital tools like these can provide an outline making it less daunting to start; allowing you to track your emotions and recognize patterns within your days.
There are various other helpful apps that can get you started with strategies like meditation or breathing exercises. Apps like Calm or Headspace offer accessible and beginner friendly programs that allow you to get started at your own pace.
Building Long Term Stress Management Strategies
These five strategies are a great place to start when beginning your journey with lowering stress. However, managing your symptoms is an ongoing process. If you’re consistent with these strategies, overtime they can lead to real change.
It is important to have compassion and empathy for yourself even on bad days. Not every day will be the most productive day. You may feel unmotivated, and that’s okay! Adapt your strategies to work for you. Learning to listen to your needs is an integral part of building a sustainable routine. Some days you may complete all five practices, and other days just one. The most important thing is showing up for yourself in whatever ways you can.
Make Stress Awareness Month Count
Stress is something we all inevitably face, but it doesn’t have to control your life. By implementing some or all of these five strategies: taking deep breaths, going for a walk outside, limiting screen time, journaling, or talking to someone you trust, you can create more balance in your life. These strategies may seem small or insignificant on their own but overtime you’ll start to feel the differences in your emotional and physical well being.
If stress is ever overwhelming you don’t have to face it alone. Kimberly Counseling Services is here to support you. Reach out today to schedule your first session.
