Daily Practices to Keep Stress at Bay - for all ages

 

Life is stressful. We will inevitably be facing stressors throughout our lives -- something we are facing even more these days. By incorporating these into your daily life, you be able to better manage stress, face obstacles, and stop yourself from feeling overwhelmed:

1. Balanced diet

Unsurprisingly, what we put into our bodies influences the way it functions. Food can influence the chemicals our brain releases - this could be more serotonin (the happy chemical) or less cortisol (stress hormones). This isn't about weight loss or management. This is about eating foods that help you feel good. I'm no nutritionist, so you can explore food options on your own but the key is a balanced diet. You can explore the CDC's website to learn more about nutrition. This also means eating that bowl of ice cream (in moderation). It's called comfort food for a reason. Having a routine with your meals (and snacks) is also important, especially for kids!

2. Physical exercise

Getting sun, getting active, and being social are the 3 key ingredients to boost your mood. It's no secret that exercise helps your body, and it also helps your mind. Daily exercise helps improve your sleep, boosts your mood, keep you feeling energized, improves your memory and concentration, and helps combat anxiety and depression. Wow! That's a lot of reasons to exercise! Whether you are going for a walk, surfing, or hitting the squat rack, try to do at least 30 minutes of exercise a day and ideally do 60 minutes. It's best if you can do it outside to get the added bonus of sunlight and fresh air. Whatever exercise will get you moving is great! However, I will add that there is evidence to support strength training being the best exercise to combat depression. 

3. Have a routine

Having a routine can do wonders for your mental health, especially if you are working or attending school (or both!) from home. Try to wake up and go to sleep the same time throughout the week. Routines keep us focused, and often add to feelings of motivation and accomplishment. Routines help reduce anxiety. 
People with more daily routines have lower levels of distress when facing problems with their health or negative life events. Routines are especially helpful for children. 

4. Check-in and Support your mental health needs

Learn to identify your emotions and learn what your signals are that it's time to take action. Many people find a "feeling thermometer" helpful for becoming better acquainted with their own emotions. For example, maybe on your stress scale of 1-10, when you are at a 4 you start tapping your feet and when you get to a 6 you are repeatedly checking your phone and having trouble concentrating. When you know this about yourself, if you start to reach for your phone more often, you can put in a Pause and do something to help calm you down. This might be calling a friend, going for a walk, or making a cup of tea and giving yourself a breather. Incorporate checking in with your mental state as part of your daily routine. Part of this check-in might be deciding when it's time to see a therapist, or writing down topics to discuss with your current therapist during your next session. 

5. Mindfulness practices

Mindfulness isn't just yoga, although yoga counts! Finding a mindfulness practice that works for you will encourage you to be doing it as part of your daily routine. Even if it's different on different days. Mindfulness is simply slowing down and focusing on one task at a time. You're being present with yourself, and honoring yourself by giving yourself the space to do so. Mindfulness can help strengthen the brain pathways that actively buffer the stress response, helping you regulate body more easily. Mindfulness is anything you can be fully present in - from journaling, to yoga, to doing the dishes. Focus only on the task you are doing. Your mind will wander, especially as you begin this practice, and that's okay. Just gently bring it back to the task at hand.

6. Create and maintain a support system

Having a support system not only helps pick you up when you feel down, it also gives you the courage to take chances and be vulnerable. Be present with your support system when you are spending time with them - no phones or outside distractions. Maintain your connection through games, video calls, and other activities like baking or painting. Give yourself space to be silly, but also have those hard conversations where you are vulnerable and let the other person know how you are really doing. Actively listen when they are opening up with you. Remember that often people aren't looking for advice, they just want to feel heard. If you are unsure of if someone is asking for advice or just wants to talk, ask them. 

Article by Sarah O'Leary