Feeling stressed? Join the club! It seems like everyone is super stressed these days. It’s understandable. It’s also part of being human; we have been hardwired throughout history to experience stress in order to protect us from threats, like a mountain lion ready to pounce on us while we hunt with our fellow cavemen for dinner (run for the hills!) or Vikings about to plunder our port city (run for the hills! Part II).
This ‘run for the hills’ reaction is known as a fight-or-flight response. It is caused by the release of hormones like cortisol and adrenaline in response to perceived threats or stressors. These hormones prepare the body for action by increasing energy levels, blood pressure and heart rate. In certain situations, this can be a lifesaver. But chronic stress can lead to long-term health issues.
One might think that by this point in evolution, we humans would be capable of eradicating stress, considering we’ve sent a man to the moon and can build robots, to name just a few successes of the modern age. But it doesn’t appear so. We still do stress-causing things that our ancient ancestors did, like wage wars. What’s more, our modern world has its own unique causes of stress, including:
- An increase in loneliness (our ancestors had to spend a lot more time together; they relied on one another for survival).
- Too much time disconnected from nature. Modern humans spend too much time indoors (for most of human history, people had to hunt and gather food outdoors, not to mention basically live outdoors in rudimentary shelters, like caves).
- Overreliance on social media. In the past few decades, social media has caused enormous angst, particularly among younger people.
So, how stressed are you?
Many people aren’t even aware of just how stressed they are – but their bodies are. Here are signs you might be stressed, according to Lisa Wallace, a Human Development Specialist at MU Extension.
If you are experiencing:
- Fatigue
- Headaches
- Anxiety
- Sleeplessness
- Anger
- Irritability
- Lack of appetite
- Overeating
- High blood pressure
- Muscle tension
- Indigestion
- Inability to concentrate
- Depression
- Decreased sexual interest
- Burnout
OVIDThat’s the bad news. The good news is that stress can be managed. According to Lisa and many other experts, the key to minimizing stress is creating a balanced lifestyle. For most people, this involves a healthy mixture of work, play, family and spirituality. Please note, these terms are meant to be interpreted expansively. Meaning, work for someone who is retired might mean taking up a new hobby or volunteering. Spirituality might mean going to church for one person but meditating for another. The key is that we all have a need for purpose, for a connection with something deeper. We also have a need to connect with others, that’s why having a core group of friends, even one or two, is vital. Family is also important, but remember, if your biological family causes you too much emotional pain, create your own family with close friends.
STEPS YOU CAN TAKE TO CREATE A MORE BALANCED LIFE
- UNPLUG (& Sleep!)
A good place to start your journey of minimizing your stress and creating a more balanced life is by spending less time on social media and the internet in general. While it’s important to be informed about world events as well as what our best friend had for breakfast during her vacation in Bora Bora (not!), we don’t need to be plugged in non-stop. Try making a schedule with a time limit- and stick to it. You will be amazed how cutting back even an hour a day can make a positive difference. Also, allow at least an hour before you fall asleep to turn off your computer and phone; you’ll have a much more restful snooze – and sleep is integral to a healthy, balanced life. - SPEND TIME OUTDOORS:
Another great way to reduce stress is by immersing yourself in mother nature – and ideally without your phone. There have been countless studies that show spending time in nature, even as little as 15 minutes a day, helps with this (but we encourage you to spend more time than that for increased benefits) by lowering cortisol levels (stress hormones) and boosting immune function, such as lower blood pressure and heart rates, especially compared to urban areas. In Japan, spending time with mother earth is so important that they have a term for it, Shinrin-yoku AKA “Forest Bathing.” Please note that it’s not necessary to spend time in an actual forest; a park or beach will do. Having said that, studies have shown that walking or camping in a forest does seem to yield optimal physiological and psychological results. - GET MOVING:
Another way to cope with stress is physical activity. Whether that means playing pickleball or taking a walk around the block or doing sprints around a track – or something in between – exercise can cause the body to release endorphins, our natural feel-good hormones (ever head of a runner’s natural high?).It’s important to find something you enjoy because it greatly increases your chances that you’ll stick with it. You may also want to consult your physician to find a routine that would benefit your particular health needs; we all have different bodies so our workout regimes will – and should – differ. That’s why it’s also important to not compare yourself to others. Remember, this exercise regime is for you and your goals, not your neighbor’s. And if the most you can do is take a short walk or do 15 minutes of chair yoga, then that’s a great place to start.
- RELAX (Relaxation Techniques & Mindfulness)
One way you can instantly cause your body to relax is by practicing breathwork. There are plenty of apps out there to guide you with this, but if you don’t feel like downloading one of those (we get it), then simply begin by putting your attention to your breath. Specifically, inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. Rinse and repeat for at least five minutes. You will notice a difference. (Please note that some experts advise breathing in through the mouth instead of through the nose. You may want to practice both and see which relaxes you the most.)Other relaxing techniques are practices like yoga, Tai Chi, and Qigong. Meditation is also a wonderful technique. An easy way to start? Just focus on your breath for five minutes and don’t worry if your mind wonders; when it does, gently bring your focus back to your inhales and exhales. Ahhhhh.
- SOCIALIZE
One of the biggest problems of modern times is loneliness. Throughout most of human history, we lived and worked close together—it was necessary for survival. From caveman days to the “Agrarian Revolution” around 10,000 BC and beyond, people spent much more together than they do today, and spending time together, especially quality time, often produces two feel-good hormones in the human body: dopamine and oxytocin.Nowadays, we live much more solitary lives, and since COVID, this has increased tenfold as many people who started to work remotely continue to do so. That doesn’t mean that working remotely is bad; it’s a lifesaver for many working parents as well as others who prefer the quiet of their homes to get work done more efficiently. But there is also a definite downside because humans are social by nature. Even people who enjoy spending time alone still require ample human interaction. If you fall into this category, whether because you work remotely or are retired or – it doesn’t matter the reason – it’s important to get out of your comfort zone and make new friends. An excellent place to start is by visiting MeetUp.com that has a gazillion different kinds of meetup groups in towns and cities throughout the country and world. Find one that’s a good fit for you. Other options are joining your local club, gym or spiritual center that rings true for you; there are many ways to meet like-minded people. And trust that when you put one foot forward with a positive intention, the universe will help out. It may take a few times, but eventually you’ll find kindred spirits.
- VOLUNTEER
Volunteering may not be the first thing that comes to mind when it comes to minimizing stress, but some studies have shown that spending your time helping with a good cause may do just that. How? The natural rewards derived from aiding those in need and a heightened sense of gratitude for what you already have. Volunteering can be particularly powerful for those who are seeking to find a purpose, especially people who have retired and are feeling a little lost. Also, volunteering typically involves socializing with others. The net effect of these positive emotions has the potential to increase dopamine and oxytocin levels, the feel-good hormones. - GRATITUDE
Having an attitude of gratitude is like getting a Vitamin B-12 shot for your mental health. Try it-you’ll see. A good way to practice gratitude is by keeping a gratitude journal. - CHECK YOUR EGO AT THE DOOR
Don’t take yourself so seriously! When you realize that it’s not the end of the world that you didn’t get invited to the party of the year or that you’re not the best singer, you will automatically be a little bit happier, which often lowers a person’s cortisol (stress) levels. - LAUGH MORE
Life isn’t that serious. But it’s short: laugh more! - WRITE YOUR EUOLOGY
Sounds a little macabre? It’s actually an effective way to take stock of your life. Pretending to be on your death bed and about to pen your own eulogy puts a lot of things into perspective and may encourage you to make some different choices moving forward. You’ll be forced to think about who is really important in your life; should you be spending more time with them? And what are the causes that fill your heart and soul and give meaning to your life in a way that’s not just about yourself but that give back to your family, friends and /or society? Should you be spending more time on these causes? Also, do you have any regrets? Are there any (healthy) risks you wish you had taken? And finally, what do you want to be remembered for and by whom? Hint: it all comes down to love.
