Maintaining Well -Being Through Stressful Times

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You raise me up – Instrumental


Stress is a response to pressure or threat. Under stress we may feel tense, nervous, or on edge. The stress response is physical, too. Stress triggers a surge of a hormone called adrenaline that temporarily affects the nervous system……..OR you can also say,

Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental and emotional responses.

Stress is a normal part of life. Many events that happen to you and around you, and many things that you do yourself, put stress on your body. You can experience stress from your environment, your body and your thoughts.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar.In the last paragraph of this blog, nutrition empowered will list 10 foods you may eat to relish stress.

Causes of stress.

The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you can be stressful.

Common effects of stress.
Indeed, stress symptoms can affect your body, your thoughts and feelings, and your behavior. … Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.
How does stress affect health?

The human body is designed to experience stress and react to it. Stress can be positive, keeping you alert and ready to avoid danger. Stress becomes negative when a person faces continuous challenges without relief or relaxation between challenges. As a result, the person becomes overworked, and stress-related tension builds.

Stress that continues without relief can lead to a condition called distress, a negative stress reaction. Distress can lead to physical problems including headaches, upset stomach, elevated blood pressure, chest pain and trouble sleeping. Research suggests that stress can also bring on or worsen certain symptoms or diseases.

Stress also becomes harmful when people turn to alcohol, tobacco, or drugs to try to relieve their stress. Unfortunately, instead of relieving the stress and returning the body to a relaxed state, these substances tend to keep the body in a stressed state and cause more problems. Consider the following:

•The Health and Safety Executive says around 9.9 million working days are lost each year to stress, depression or anxiety.

•Occupations with some of the highest rates of work-related stress are education, health and social care, public administration and defence.

Emotional symptoms of stress include:

•Becoming easily agitated, frustrated and moody

•Feeling overwhelmed, like you are losing control or need to take control

•Having difficulty relaxing and quieting your mind

•Feeling bad about yourself (low self-esteem), lonely, worthless and depressed

•Avoiding others.

Physical symptoms of stress include:

•Low energy


•Upset stomach, including diarrhoea, constipation and nausea

•Aches, pains, and tense muscles

•Chest pain and rapid heartbeat


•Frequent colds and infections

•Loss of sexual desire and/or ability

•Nervousness and shaking, ringing in the ear

•Cold or sweaty hands and feet

Excess sweating

Dry mouth and difficulty swallowing

•Clenched jaw and grinding teeth.

Tips to Manage Anxiety and Stress
Tip 1: Identify the sources of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or a going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

•Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?

•Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?

•Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:

•What caused your stress (make a guess if you’re unsure)

•How you felt, both physically and emotionally

•How you acted in response

•What you did to make yourself feel better

Tip 2: Replace unhealthy coping strategies with healthy ones

Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stress


•Using pills or drugs to relax

•Drinking too much

•Withdrawing from friends, family, and activities

•Bingeing on junk or comfort food


•Zoning out for hours looking at your phone

•Filling up every minute of the day to avoid facing problems

•Sleeping too much

•Taking out your stress on others

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Tip 3: Practice the 4 A’s of stress management

While stress is an automatic response from your nervous system, some stressors arise at predictable times—your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.

The four A’s – Avoid, Alter, Adapt & Accept

Avoid unnecessary stress

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much.

Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore do your grocery shopping online.

Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Alter the situation

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. If you don’t voice your feelings, resentment will build and the stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain you sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control—particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.

Tip 4: Get moving

When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

•Put on some music and dance around

•Take your dog for a walk

•Walk or cycle to the grocery store

•Use the stairs at home or work rather than an elevator

•Park your car in the farthest spot in the lot and walk the rest of the way

•Pair up with an exercise partner and encourage each other as you work out

•Play ping-pong or an activity-based video game with your kids

The stress-busting magic of mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Tip 5: Connect to others

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friendsyou can improve your resiliency to life’s stressors.

Tips for building relationships
  1. Reach out to a colleague at work

       2. Help someone else by volunteering

       3. Have lunch or coffee with a friend

       4. Ask a loved one to check in with you regularly

       5. Accompany someone to the movies or a concert

       6. Call or email an old friend

       7.Go for a walk with a workout buddy

       8.Schedule a weekly dinner date

       9. Meet new people by taking a class or joining a club

      10. Confide in a clergy member, teacher, or sports coach

Tip 6: Make time for fun and relaxation

          Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Consider taking up a relaxation practice

Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

Tip 7.  Develop a “stress relief toolbox”

Come up with a list of healthy ways to relax and recharge. Try to implement one or more of these ideas each day, even if you’re feeling good.

•Go for a walk

•Spend time in nature

•Call a good friend

•Sweat out tension with a workout

•Write in your journal

•Take a long bath

•Light scented candles

•Savor a warm cup of coffee or tea

Play with a pet

•Work in your garden

•Get a massage

•Curl up with a good book

•Listen to music

•Watch a comedy

Tip 8: Manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Tip 9: Maintain balance with a healthy lifestyle

In addition to regular exercise,  there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar.

The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get yourself a dog too!  They will help in maintaining your emotional wellness. Do you know they can detect when you are sad, even when you are faking it. According to the recently published “The Dog Advisor” article, their senses are more sensitive than ours. They can use them to tell how we are feeling and try to make us happy in return.

Get enough sleep.Sleep is very necessary so here are tips on how to get more sleep. Feeling tired will increase your stress because it may cause you to think irrationally. Adequate sleep fuels your mind, as well as your body

Here are a list of foods you may eat to also relieve stress:
  1. Avocado and Banana,  these friuts are loaded with potassium wich is vital to keep your blood pressure low.
  2. A cup of tea will calm your nerves.It is so soothing.
  3. Swiss chard and other leafy vegetables consist of magnesium which balances the body’s stress hormone cortisol. 
  4. Fatty fish, such as salmon, sardines and tuna manage adrenaline levels to help keep you calm, cool and collected.They are filled with heart healthy omega-3 which contributes to that.
  5. Whole wheat pretzels or crackers carbs offer an energy boost and trigger the brain to release a feel-good chemical called serotonin.
  6. Carrots, munching on crunchy foods helps beat stress.
  7. Milk, try drinking low-fat, one percent or skim varieties around bedtime to bring on more restful sleep.
  8. Yogurt, is smooth and creamy to have when you are stressed so instead of having ice cream, enjoy a colorful yogurt parfait.
  9. Nuts, such as almonds, pistachios and walnuts can boost your immune system with vitamins and zinc.
  10. Dark chocolate. Last but not least, research indicates that dark chocolate may lower levels of stress hormones.

I do hope you had enjoyed this reading.  Now that you are on your way to manage stress.  Live blessed, and don’t live life with being stress.

                           Be empowered.

22 thoughts on “Maintaining well being during stressful times”

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