MANAGING STRESS

Stress is a physiological response that almost everyone will experience at some point in life; I won’t say everyone because I don’t want to generalize, maybe someone will say “I don’t get stress out.”

When speaking about stress management, it's important to understand that not all strategies work for every person. That’s why learning to handle stress it’s a personal journey, and today I will share what works for me, why and how I implement each thing.

So, let's start pointing out my secrets!

• Eating healthily and having my three important meals on time.

I mostly eat whole foods, and I try to avoid added sugar, processed and cane foods. I am cautious with what I eat and how I cook; that’s why I spend a lot of time in the kitchen and at the grocery store.

My day starts with a good breakfast (including a strong cup of coffee), then I have a pretty complete lunch, ending my day with a light dinner. I will eat fruit if I’m craving something or if hungry in between meals.

But why this? Well, most of the serotonin (a brain neurotransmitter, also known as “the happy hormone”) it is produced in the gut, so YES! You feel how you eat, and by eating healthy, your digestive system works better and then you’ll have something less to be worried. Or do you feel happy when having acid reflux?? I know your answer is NO.

• Trying to have a consistent sleep routine.

The past year this has been a struggle since I had a baby 14 months ago, and she still not sleeping through the night, but I’m working on that. Going back to the point, sleep it’s a function to regulate your system, aids with critical mental processes such as concentration, memory, and executive functions like planning and problem-solving. Further, it is not just sleeping 8 hours every night; this is also regarding your sleep quality and hygiene.

Good sleep hygiene includes having a regular bedtime, limit the use of electronics before sleep, designate your bedroom only to sleep and to have intimacy with your partner, and make from your bedroom a charming space with the right temperature, choosing the colors and a comfortable mattress and sheets.

• Doing something you love every day.

Positive psychology doesn’t focus on why people have a mental illness, like anxiety or depression; it’s oriented to identify strengths, why people are happy, feel in control, etc.

Therefore, when you are stressed out usually don’t do the things you like, however when you are stressed is when you should engage in activities you love and enjoy, because it will allow your mind to switch from what’s causing you stress.

But, when to do it? My answer, EVERY DAY! I do enjoy cooking, so I do it daily. I love writing; then I'll try to find at least 5 min during my lunch break to do it. I love music (especially salsa) so, I listen to music on my way to work and back home every day.

• Using relaxation techniques.

Most of the times people avoid feeling in certain ways because the emotion is uncomfortable, but guess what? By avoiding negative emotions, you are creating a pattern in your behavioral responses to adverse events.

So, when you are tense or worried, distracting yourself not always will resolve the source of your stress. But, if you try to be in the moment and use relaxation regularly, then you can change your stress response for a relaxing response. In other words, you can condition your reaction to stressful events; and then your body eventually will learn to remain calm.

In my case, I practice deep breathing several times a day, and I also use guided imagery with relaxation music (especially at bedtime). When I found myself in “panic mode” I will take a break and use my essential oils.

Consequently, most of the times when I have a struggle my immediate response is deep breathing, instead of a rude response; sometimes I can anticipate my reactions by creating a relaxing environment, for example, if I know I will see a difficult client, then prior to his arrival I'll set up my oil diffuser with lavender or frankincense.

• Practicing positive self-talk.

I need feedback and support to function and believe or not the most valuable feedback you will ever receive it's your own. Thereby, learning to challenge negative thoughts by implementing self-confrontation and positive self-talk it is essential to be able to catch yourself at being too hard on you, or unrealistic about what you want to achieve in a day.

Self-talk, it is also a great skill to tell your self encouraging messages like: “hey, stop and think, be focused you are doing fine.. remember nothing bad will happen.”

And last but not least,

• Organization. Using to-do lists, reminders and planners.

Maybe I am not the most organized person and, sometimes I struggle to ask for help or delegate. Spite, I have support, and everyone at home has their chores; still, I have to set up that too. Then, I need my lists to survive! Why? Well, because when I experience high-stress levels, my memory gets affected, in other words, I will be at the grocery store buying everything, except what I need.

I also use a paper calendar (Yes! Paper not the one on my phone). I keep track of due dates for payments, including the amounts to pay and confirmation numbers. Additionally, we have a board in the kitchen to schedule weekly home chores.

So, these are the alternatives I have adopted to manage daily life challenges that lead to feeling stressed. It is essential is to be consistent with your practices, if you only use your coping skills when needed, you will have some immediate relief, but if you develop habits to foster a relaxed state, then you will start showing better or calmer responses to stressful moments.

Remember, this won’t guarantee you’ll never feel stressed out; this is a journey to master your reactions. Now, you tell me your stress management strategies and don't forget to share and subscribe.

This post it’s not intended to diagnose or treat any illness.