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Effective Strategies for Managing Stress

Effective Strategies for Managing Stress

Between work, family, and every other commitment you have on your calendar, it’s no wonder you’re feeling overwhelmed and stressed. While it may be a normal part of life, ongoing stress can wreak havoc on your physical and emotional well-being.

At Obstetricians & Gynecologists, PC, in Grand Island and Hastings, Nebraska, our health experts understand how the demands of life affect health and wellness. Though you can’t control every crisis life throws your way, you can control how you respond to it. 

Here, we share some effective strategies that you can implement in your daily life to help you manage your stress, limiting how it affects your health.

Know your triggers

In order to effectively manage your stress, you need to know what situations trigger it. Work, money, and health are common sources of stress. You can’t control every distressing situation, but you can take steps to prevent stress from consuming your life and negatively affecting your health. 

When you feel stressed, your body releases hormones that make you more aware and alert — the fight-or-flight response. Though your body’s reaction to stress is normal and meant to help you get through the challenging situation, it’s supposed to be short-term. 

But if you’re always stressed, your body’s hormonal stress-response is always on, putting you at risk of developing physical health problems.

Knowing your triggers may help you avoid the source of your tension or give you a chance to take action to prevent the situation from having unwanted long-term effects.

Make a schedule

Creating a daily schedule that lays out the expectations of the day can help you organize what life throws at you so you don’t feel so overwhelmed. 

When creating your to-do list, don’t forget to add in some me-time. It’s important to take care of yourself, especially if you’re a primary caregiver. You may have a more difficult time managing the well-being of others who depend on you if you’re not looking after yourself. 

Exercise every day

Physical activity is a natural stress-reducer. Add exercise to your daily schedule and make it a priority. Keep it simple and fun so it doesn’t feel like a chore or like something you need to check off your to-do list. Walking, riding a bike, and playing basketball are all fun and simple forms of physical activity.

Aim for 30 minutes a day, but don’t beat yourself up if you can only fit in 10 minutes now and then. Every little bit helps. 

Utilize relaxation techniques

Because you can’t avoid every stressful situation, you need to find a technique that helps you relax and regain control. 

Deep breathing is an easy relaxation tool that can help you feel better in minutes. Sit in a comfortable position, close your eyes, and imagine a serene setting. Then, breathe in for four seconds, hold for four seconds, and exhale for four seconds. Continue the deep breathing exercise for five minutes. 

Meditation, yoga, and progressive muscle relaxation are also good techniques for reducing stress.

Get an adequate amount of sleep

Your body needs quality sleep in order to recover from the day’s stress and get ready for the next. Yes, stress can make it challenging to fall asleep or stay asleep. However, not getting enough sleep stresses your body, too, affecting your energy, mood, and concentration.

Adults need 7-9 hours of sleep a night. Establishing a regular sleep schedule and avoiding electronics before bed may help you get a better night of rest and improve how your body handles stress.

Is your stress taking over your life? We can help with our counseling services. Call the Obstetricians & Gynecologists, PC, office near you today or request an appointment online.

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