Five tips to help you manage your stress
Helena Cosens provides us with some excellent ways to manage stress and keep ourselves thriving, even in times of difficulty.
Stress triggers a chain of chemical reactions within your body. When stress chemicals, called stressors, are detected, the brain releases a hormone called cortisol. Cortisol is responsible for the ‘Fight or Flight’ response (when your body protects itself from potential danger). This response and release of cortisol can increase your heart rate, sugar levels and blood flow to your arms and legs, and it can even put your digestive system on hold! With that being said, it would be fair to say that stress can affect our bodies in dramatic ways.
Being able to identify when you feel stressed is the first step. Whether it's the ‘Sunday Night Blues’, upcoming exams, or a social event with friends. This way, it will feel less unexpected. Secondly, learning how to manage stress is important for helping to decrease stress levels. Remember that managing stress looks different for everyone so finding a way that works for you may take time.
Here are my top five tips to make your stress feel more manageable…
1. Exercise might sound generic, but it can help. Physical activity releases ‘happy hormones’, such as endorphins. Whether you complete a 30-minute slow-paced walk or try a hardcore 60-minute cardio workout, exercise can decrease your stress levels, improve your mental and physical wellbeing, as well as increase your quality of sleep.
2. If you have furry friends at home, give them a cuddle! It has been scientifically proven that interacting with pets releases a hormone called oxytocin, better known as the ‘Love Hormone’, which results in a positive mood.
3. Music is said to be a powerful healer and a way to reduce stress. When you are stressed, listen to your current favourites, feel-good songs or anything that might help you feel better. Singing also helps regulate your breathing if you're starting to panic and enables you to take deep breaths that will help you relax. So if you want to take it a step further, you could even have your own karaoke session in your bedroom with your favourite karaoke classics!
4. Writing down your thoughts and feelings can help you identify the root of your worries. For many, this can, at first, feel vulnerable. But, accepting and facing what is troubling you can eliminate the stress altogether. In the back of a notebook or a book dedicated for journaling, consider your feelings, worries and what you can do to solve them, whilst remembering to be honest with yourself. This method is hard to complete in your head, so writing can allow you to visualise your worries clearly.
5. Overthinking is a key component of stress. Sometimes it may feel like your mind is running wild - learning how to control your thoughts can make your overthinking less self-destructive. Eliminating the ‘should haves’, ‘could haves’ and ‘what ifs’ will allow your brain to focus on what actually requires thought. Recognise when your mind starts spiralling and avoid dwelling on past problems or future prospects because this won’t help you feel better. Instead, think of what is in your control such as your attitude and effort. When you recognise when you are overthinking, change the channel and think of something that you associate with happiness. This could be a trip/holiday, a pet or person. Whatever it may be, changing your train of thought is a skill that takes time, but once you’ve mastered it, your overthinking days are over.
It is undeniable that, at times, stress can feel overwhelming, but it can be managed. Exploring and trialling different methods is a positive first step to take. Remember that putting yourself first and making your mental wellbeing your number one priority is really important.
Helena Cosens, Y13
Stress triggers a chain of chemical reactions within your body. When stress chemicals, called stressors, are detected, the brain releases a hormone called cortisol. Cortisol is responsible for the ‘Fight or Flight’ response (when your body protects itself from potential danger). This response and release of cortisol can increase your heart rate, sugar levels and blood flow to your arms and legs, and it can even put your digestive system on hold! With that being said, it would be fair to say that stress can affect our bodies in dramatic ways.
Being able to identify when you feel stressed is the first step. Whether it's the ‘Sunday Night Blues’, upcoming exams, or a social event with friends. This way, it will feel less unexpected. Secondly, learning how to manage stress is important for helping to decrease stress levels. Remember that managing stress looks different for everyone so finding a way that works for you may take time.
Here are my top five tips to make your stress feel more manageable…
1. Exercise might sound generic, but it can help. Physical activity releases ‘happy hormones’, such as endorphins. Whether you complete a 30-minute slow-paced walk or try a hardcore 60-minute cardio workout, exercise can decrease your stress levels, improve your mental and physical wellbeing, as well as increase your quality of sleep.
2. If you have furry friends at home, give them a cuddle! It has been scientifically proven that interacting with pets releases a hormone called oxytocin, better known as the ‘Love Hormone’, which results in a positive mood.
3. Music is said to be a powerful healer and a way to reduce stress. When you are stressed, listen to your current favourites, feel-good songs or anything that might help you feel better. Singing also helps regulate your breathing if you're starting to panic and enables you to take deep breaths that will help you relax. So if you want to take it a step further, you could even have your own karaoke session in your bedroom with your favourite karaoke classics!
4. Writing down your thoughts and feelings can help you identify the root of your worries. For many, this can, at first, feel vulnerable. But, accepting and facing what is troubling you can eliminate the stress altogether. In the back of a notebook or a book dedicated for journaling, consider your feelings, worries and what you can do to solve them, whilst remembering to be honest with yourself. This method is hard to complete in your head, so writing can allow you to visualise your worries clearly.
5. Overthinking is a key component of stress. Sometimes it may feel like your mind is running wild - learning how to control your thoughts can make your overthinking less self-destructive. Eliminating the ‘should haves’, ‘could haves’ and ‘what ifs’ will allow your brain to focus on what actually requires thought. Recognise when your mind starts spiralling and avoid dwelling on past problems or future prospects because this won’t help you feel better. Instead, think of what is in your control such as your attitude and effort. When you recognise when you are overthinking, change the channel and think of something that you associate with happiness. This could be a trip/holiday, a pet or person. Whatever it may be, changing your train of thought is a skill that takes time, but once you’ve mastered it, your overthinking days are over.
It is undeniable that, at times, stress can feel overwhelming, but it can be managed. Exploring and trialling different methods is a positive first step to take. Remember that putting yourself first and making your mental wellbeing your number one priority is really important.
Helena Cosens, Y13