5 Areas to Focus on to Reduce Stress and Feel Better

April is Stress Awareness Month.

Why have an entire month dedicated to reducing stress? If you ask the average American how they feel, you’ll likely get met with the response, “stressed.” In fact, according to the American Institute of Stress Statistics, “77% of people experience stress that affects their physical health, 73% of people have stress that impacts their mental health, 48% of people have trouble sleeping because of stress, and about 33% of people report feeling extreme stress.” Is that you? If so, read on. 

Why are we so stressed out anyway? Well, there are the day-to-day stressors like paying your bills on time, work deadlines, school finals, that annoying neighbor who parks their car in your spot on the daily, or being bombarded with spam calls. To add to that, we’ve been living in a global pandemic, and in a world where social injustice, political divisiveness, and mass shootings appear to be at an all-time high. We have every reason to feel stressed. 

So what do we do about it? While you could google “stress reduction techniques” and find pages and pages and pages of advice, we are going to break things down into 5 areas to focus on in order to reduce stress and feel better.

Your 5 Areas of Focus

1. Physical
   

   Focus some time, every day, on moving your physical body. Whether it be going for a run or a bike ride, attending a yoga or HIIT class, taking a swim or a leisurely walk with your dog, or holding a dance party in your kitchen with your toddler, get your body moving. Movement can help reduce stress by increasing feel good endorphins in your brain. When you move your body in a rhythmic, intentional way, your brain gets the message that “hey, we are moving for fun, not because we are running away from a grizzly bear.” So turn on your favorite playlist and go run, skip, hop or dance your way to less stress.
   Reducing stress in the physical realm also means eating well and staying hydrated. Increase your leafy green consumption and try to stay away from too much processed food. Diversify the color of the food on your plate and eat less stuff stored on a shelf in a bag. Drink more water and less of that sugary/fizzy stuff. When you pack your physical body with rich vitamins and minerals, and enough H20, “it provides the extra energy needed to cope with stressful events,” says Harvard University. For a mid-afternoon snack today, grab an apple and sunflower butter. It’s delicious and can help reduce stress.

2. Emotional
   

   Feel your feelings! But wait, what does that even mean?

   If you notice a feeling, can you allow yourself to feel it fully, and respond to it with love and kindness rather than judgment? Easier said than done, but if you continuously suppress your emotions, you’re likely to walk around daily life like a ticking time-bomb. Take time every day to connect with how you feel. Techniques like practicing yoga, journaling, listening to relaxing music, breathing mindfully, meditating or taking time for silence, say for instance, during a nice, warm bubble bath, allows you to quiet the noise of the external world and tune into your internal world. Talk to a friend or family member about the struggles and challenges you’re facing. Once you can identify how you feel, you’re more successful at detaching yourself from that feeling, rather than getting continuously hooked in. Think: calm and steady pond versus a dangerous rip tide.

   Sometimes talking to a friend or family member, or lighting all of the scented candles you bought at the local farmer’s market, just doesn’t cut the stress enough. This is where a mental health professional can come in. Working with a therapist can be extremely helpful in identifying the triggers to your stress, developing a tailored stress-reduction plan, and having a safe place – judgment free – where you can unload all of those stressful feelings. Discover Peace Within has a team of highly skilled and compassionate therapists ready to help support you in reducing stress and feeling better. Reach out now to schedule a free consultation here.

    

3. Mental

   Along with reducing stress by way of your emotions, tackling those stressful thoughts can also help you feel better. For funsies, scan your thoughts during the course of 20 minutes and start to notice how helpful or harmful those thoughts truly are to your health and well-being. Are you your own best friend or are you your own worst enemy? When something does not go as planned, when you make a mistake, when you’re forgetful, when you have a work deadline quickly approaching, when you’re in conflict with someone, what do you think about yourself? How do you talk to yourself? Do you meet yourself with added pressure and unrealistic expectations? Or can you separate your sense of self-worth and deservingness from what you did or did not/can or can not accomplish, and meet yourself with gentleness and grace?

   Again, this is where a trusted therapist can be super helpful. Your therapist can support you in recognizing whether your thoughts are helping reduce stress or if those thoughts are actually making shit worse. When working with a therapist, like one with Discover Peace Within, you will be able to create a list of helpful, uplifting, and encouraging thoughts to use when stressed.

    

4. Relational
   

   Have you ever heard the saying, “your vibe attracts your tribe?” – well, what does your vibe say about you? And what does your tribe say about how stressed you are? How do the people in your life treat you? If they dismiss your feelings or needs, cross boundaries, need more than you can give, or cause that pit-in-your-stomach feeling whenever they’re near, it may be time to consider a new social circle.

   On the other hand, surrounding yourself with people who validate you, support and encourage you, respect your needs, and give as much as they receive can improve your ability to combat stress and feel better. “The benefits of social connections and good mental health are numerous. Proven links include lower rates of anxiety and depression, higher self-esteem, greater empathy, and more trusting and cooperative relationships” say the experts at Better Health Channel. Relationships can significantly add to or turn down your stress-level.

   Go schedule a coffee date with your bestie, call your mom, or vent to your co-worker over Slack. Find a community of like-minded people with whom you can relate, connect, and share joyful experiences. Coming out of the pandemic, people are thirsty for deeper, more meaningful relationships more than ever before. Put yourself out there and make a new friend, or reconnect with a cousin. Share a laugh with your partner, or go on a bike ride with your kiddo. Whatever you do, and whoever you do it with, make sure that the relationship feels loving, safe, and fun.

   If your relationships aren’t working for you, getting involved in therapy can help with that. A therapist can help you build empathy and social skills, help you develop a stronger voice and sense of self-respect to advocate for yourself, or help you gain the confidence to put yourself out there to meet new people. Contact Discover Peace Within today to get support in this area.

    

5. Spiritual
   

   Whatever your beliefs may be around spiritual or religious topics, having a deeper sense of meaning and purpose in life can help reduce stress. Whether you connect with something bigger than yourself while volunteering your time, hiking in nature, or praying in a House of Worship, focusing your attention on something other than your stress, can help you shift your perspective and gain a deeper sense of clarity around what is really important.

   You might want to try meditation, prayer, giving of your time or resources, writing a daily Gratitude List, reading a spiritual or religious book or blog, or traveling. These practices can give a newfound sense of purpose, a greater connection to the world, and a greater ability to let go – to not sweat the small stuff.

Where Do You Go From Here?

The good news is that by focusing your time, attention, and energy to one or more of these areas, your stress will likely go down and you’ll feel better. But this isn’t a one-time recipe for stress relief. You have to commit, and commit again, and again and again. Just like brushing your teeth, engaging in these activities every day is the ticket to overall health and wellbeing. If you live in the Denver metro area, or in the state of Colorado, we’d love to hear from you! You can connect with one of our knowledgeable and caring therapists with Discover Peace Within to help you reduce stress and feel better today.