Reflections by Bonnie Hutchinson

Stress busters

Feeling stressed? If so, you’re not alone. Stressful stuff might be going on in your personal life. All of us are impacted by the extra stressors of living through a pandemic, even as restrictions are winding down. In the past week, events in the world are causing me to experience more anxiety than usual. I know I’m not the only one.

We can’t do anything about what’s happening elsewhere in the world. Sometimes we feel powerless to change things in our own lives. And–we might be able to help ourselves handle the stressors, and reduce the impact on ourselves.

What we know for sure is that the effects of being stressed tend to build up over time. It can cause headaches, trouble sleeping, appetite changes, mood swings and more. Long-term stress weakens your immune system and can cause health problems or make existing problems even worse.

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On a morning when I saw the day’s headlines and instantly felt anxiety grip my solar plexus, I googled “stress busters”. Here’s some of what I found. Feel free to apply any that might work for you.

Breathe. I know–you weren’t planning to stop breathing any time soon! But a particular form of breathing can help. Breathe in slowly and deeply. Hold that in-breath for a few seconds. Breathe out slowly and completely. Hold that empty space for a few seconds. Relax and find a deep slow breathing rhythm. Just notice your breathing. Then “come back” and notice that you’re a little calmer and your brain may feel clearer.

Take a walk. A brisk walk can knock out stress and improve your mood almost instantly. If you’re working indoors, even a short walk around the office, taking some stairs or standing up to stretch can help relieve stress.

Laugh out loud. Watch a funny video or find other ways to laugh. A good laugh can help decrease levels of stress-causing hormones. Also, when we laugh, we tend to stay in the moment, which is a stress reliever in itself.

Move. Whether it be dancing, swimming, aerobics, or something more low key like tai chi or yoga, doing any physical activity you enjoy can help relieve tension.

Take a warm bath. Warm baths are a great way to unwind and relax. For an extra calming effect, add in eucalyptus or lavender essential oils. If you’re not a fan of baths, take a warm shower instead.

Turn on music. Music can do wonders to relieve stress. Whether ocean or nature sounds are your thing, or you would rather listen to country, pop, rock or reggae, your favorite music can help you feel good and de-stress. If you’re alone–or not shy–sing along!

Try creative arts. Doing something creative can help you express yourself, calm your mind and feel better. Painting, ceramics, scrapbooking, photography or even journaling can be great stress busters.

Take a nap. Stress and sleep issues go hand in hand. Taking a short 20-minute nap has been shown to reduce cortisol levels, which aids in stress relief.

Cuddle up with a pet. A pet’s soothing presence is a great stress reliever. Studies suggest dog owners are happier overall. If you take your dog for a walk, you can reap the stress-relieving benefits of exercise too.

Call a friend. Stress management is one of the great gifts of friendship. When you’re under a lot of stress, pick up the phone and talk it out with a trusted friend. You’ll likely feel way better by the time you hang up.

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None of these techniques will change whatever is stressing you. What they will do is help to shift your mindset, calm your emotions, and amplify your physical stamina. That means you have more personal resources to deal with whatever is going on.

Can’t do harm. May do some good.

Have a good week, no matter what is happening around you!

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I’d love to hear from you! If you have comments about this column or suggestions for future topics, send a note to Bonnie@BonnieHutchinson.com. I’ll happily reply within one business day.

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