By Jennifer Mount, RN and Amy Fiala, RN
We’ve all felt it. The excessive worry, the uneasiness, and the loss of sleep that develops before taking a big test or giving a presentation. These symptoms are better known as stress.
According to the National Institute of Mental Health, stress is a response to an external cause and goes away once the situation is resolved. Stress can be positive or negative; for example, it may encourage you to complete a project deadline, or it may cause you to lose sleep. It can affect your mental and physical health, and if stress becomes chronic, it can put you at risk for health problems.
What you can do
The good news? There are things you can do to combat stress, and the American Heart Association developed a list of 10 healthy habits that can reduce or eliminate stress.
- Stop rushing. Plan and allow enough time to get things done without having to rush.
- Sleep more. Aim to get seven to nine hours of sleep each night. If you hare having trouble sleeping, practice mindfulness. Tune in next week to learn how to meditate in a moment.
- Stop worrying. Give yourself a break and just breathe. Practice the relaxation strategy provided below.
- Laugh. Laughter makes us feel good so don’t be afraid to laugh, even when you are alone.
- Connect with others. Make time to connect with friends and family.
- Get organized. Create a “to do” list to help you stay focused and complete tasks one at a time.
- Volunteer. Practice giving back. Helping others helps you.
- Be active. A daily dose of exercise can relive mental and physical tension. Find an activity you like and keep doing it.
- Kick bad habits. Cut back or quit alcohol, tobacco, and/or caffeine.
- Focus on things you can change.
Seek help
If you are struggling to cope or the symptoms of stress are interfering with your daily activities, seek help from a professional. The Crisis Text Line provides 24/7 support; text HOME to 741741 to connect with a crisis counselor.
American Heart Association. (2020). Fight stress with healthy habits. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/fight-stress-with-healthy-habits-infographic
National Institute of Mental Health. (n.d.). I’m so stressed out! https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet
