Written by: Alexa Bailey, MSW, LCSW
Did you know that stress creates a physical response in your body? It’s true! When we are stressed, our body sets into a fight or flight response that has us amped up and ready to spring into action using hormones to initiate focus, energy, power, or strength. In very small doses, this response can push us to complete an assignment by a deadline or help us work under pressure. However, when stress is prolonged, it keeps us from feeling calm and in control, and can start to impact our ability to complete tasks, stay energized, or be connected. Managing everyday stressors can be a helpful tool because stressful things will always happen, but the fatigue of chronic stress doesn’t have to be constant and there are a few ways we can start to lower stress for everyday stuff.
Take things one at a time. In the midst of overwhelm, it can feel like you have to do everything all at once, because the stress is too high and too big. Trying to do too many things at one time overwhelms the system and can take you into shut down mode, where you numb out, dissociate, or distract. Ever gotten caught up doom scrolling when you have a big task to complete? That’s a good indicator that the task might have felt too big, and your brain really wanted anything else to do. Doing one thing at a time may mean setting time limits for how long you stay on a task, creating a list and prioritizing only the essentials, or even scheduling in one task a day to take it slow and build momentum.
Connect with and soothe the body. Sometimes managing stress means challenging unhelpful thoughts, but it can also mean getting out of your thoughts and into your body. Because stress is so physical, you want to connect with the body in safe ways to soothe the stress as well. Connecting to your body may look like regulating with temperature by taking a really hot or really cold shower or bath, or even washing your hands with cold or hot water so it can give your body something else to focus on and connect with. It also can look like breathing deeply using belly breaths to allow you to calm the nervous system and feel connected to the body.
Balance work and responsibilities with play. It can be easy to get caught up in being efficient and productive and task oriented when trying to reduce stress or get things done. It’s important that we also make time for play and recreation to balance this workload. Things like music, sports, physical movement, playing with a pet, even spending time with friends can increase the happy chemicals in the brain and body, and are helpful in reducing stress. Like anything, there needs to be a good balance of work and play, because if it’s only ever work, you won’t be able to last long. Each day needs a least a few minutes of something enjoyable and playful, so make it a priority to add more play to your life.
Life throws a lot of curveballs, and it can feel like you’re always trying to catch up, so it’s a helpful reminder to remember that your purpose in life isn’t to be the most productive workhorse you can be, but rather to be a person that is living with intention, joy, and balance. You are worthy of rest, of leisure, and of peace. And managing the everyday stress is a step in that direction.
*************************************************************************************************************
Alexa Bailey is a Licensed Master of Social Work (LMSW), who works in private practice providing therapeutic services at Evolve Counseling. She has experience treating several different populations and areas, including trauma, anxiety, depression, relational challenges, and life transitions with both young adults/adolescents and adults. Alexa is a big advocate of self-care and creating whole personal wellness through positive change and healthy habits.