With busy work, family life, and constant technology, it’s no wonder stress is a constant companion in today’s day and age. Stress can’t be eliminated, but there are practical, sustainable ways to manage stress even in a really busy life.
What is stress and how does it impact us?What is stress and how does it affect us?
Over time, chronic stress can manifest in a variety of ways, including changes to your sleep patterns, your physical health, and your quality of life. The aim is not to eliminate all sources of stress (which may not be possible), but to develop habits and boundaries around how you engage with the stressors in your daily life that helps you do this in a healthier, more manageable way.
Evaluate and reprioritize your commitments.
Identify what is truly of interest to you.Determine what you really want to focus on.
There are a variety of different tasks and obligations, but in today’s fast-paced world they are all treated equally. Breathing space to identify what matters and what doesn’t, or can be deffocated or delegated, can make a real difference in reducing mental load.
Learn to Say No
One of the biggest causes of chronic stress is over-committing! Even if you have to say no at times and politely, it’s a skill you need to practice to make space for what’s important in your time and energy.
Create coping mechanisms that lower stress throughout the day.
It can help to practice Deep Breathing or a brief meditation.It may be helpful to practice Deep Breathing or a short meditation.
The body’s relaxation response can be activated in just a few minutes by focusing on breathing, or meditation, which can help to decrease stress hormones right then. It doesn’t have to take a lot of time, even just five minutes can make a difference.
Incorporate Movement Regularly
Exercise or a gentle walk helps to relieve tension and enhance your mood. Movement doesn’t need to be intense to be effective, consistency matters more than intensity.
Work intentionally and manage time.
Divide a large task into smaller ones that are easy to handle.
A project that is overwhelming usually appears to be more stressful if you think of it as one big job. If you divide them into smaller chunks, you’ll feel like you’re making more progress, and you won’t be overwhelmed by the list of things you need to do.
Add Buffer Time.
If you have multiple appointments back to back and no time between them, there isn’t much room for the unexpected, and stress can build up quickly. Set up mini buffers between tasks and meetings for a more sustainable pace throughout the day.
Set limits on technology!
Always restrict After Hours Work Communications.
Being constantly plugged into work emails and messages can keep your mind in constant contact with your work-related stress. Establish guidelines for when you are checking work messages to create real mental boundaries.
Limit the amount of passive screen time.
Too much screen time, especially on social media, can lead to stress and mental fatigue without the benefits of rest. Having screen time goals, particularly before sleep, promotes relaxation and sleep.
Protect Your Sleep
Go to bed and get up at the same time every day.Go to bed and get up at the same time each day.
Not sleeping well can intensify feelings of stress and make it harder to deal with everyday life. Eating and sleeping at the same time each day, including on the weekend, will help to calm your body’s reaction to stress over time.
Establish Routines for When You’re Sleeping.
Doing relaxing activities such as reading or gentle stretches before going to bed will help your body prepare for sleep time. By transitioning during this period, you can help avoid racing thoughts that might get in the way of getting a good nights’ sleep.
Take advantage of your support system.Use Your Support System.
Call a friend or family member for support.
Talking to a friend, family member or professional who can relate to you can be both a relief and a fresh look at stressful situations. Stress often gets exacerbated by isolation, and often gets diffused by connection.
Please ask for assistance when necessary.
People who try to take on everything on their own, whether in the work place or at home, can only create unnecessary stress. It is the judicious man who delegats tasks or seeks assistance when necessary, rather than the weak.
Final Thoughts
It is not a matter of eliminating all demands upon your time, it is a matter of building sustainable habits, setting thoughtful boundaries and making sure you prioritize your wellbeing in a busy life. Even with a few of these practical strategies, you can find more balance and resilience and still have a busy life!
