Fundamentals for Stress Management: The Five Key Tenants For Reducing Stress
High performance leaders are like high performance cars. They both perform well under high stress situations. And, if they don’t have regular maintenance, the wheels can fall off at high speeds.
“Stress” is a very real thing, and it's unsurprising that so many adults in the US struggle with it. In fact, over half of the adults in the US feel overwhelmed or unable to manage the stress they experience. It's a problem that cuts across all demographics and affects people from all walks of life.
But what exactly is stress, and why does it affect us so profoundly? At its core, stress is simply the body's response to a perceived threat, whether real or imagined. When we encounter pressures like a chaotic work environment, a difficult relationship, or financial problems, our bodies release hormones like cortisol and adrenaline.
And this is a good thing! Our bodies have been fine-tuned over thousands of years to respond quickly and effectively to threats, allowing us to react and survive. That threat response is designed to make us feel bad so we will pay attention and take action!
The problem is that our bodies don't always know when it's an appropriate time to release these hormones. As a result, we can end up in a perpetual state of stress, which can lead to serious health issues, including depression, anxiety, and difficulty sleeping.
Fortunately, there are steps we can take to help manage our stress levels and reduce the physical and emotional effects. Here are five key tenants for reducing stress:
1. Create Space for Real Rest
Are you feeling tired, stressed, or burned out? It's time to create space for some real rest. Did you know that our nervous system has two distinct settings? That's right; we can't be in both settings simultaneously. The first setting is one that most of us are familiar with - it’s “fight, flight, or freeze.”
But did you know there's another setting for “rest, digestion, and healing?” When we are in the"fight, flight, or freeze” mode, we miss the benefits that come from the “rest, digestion, and healing” mode. This is why it's crucial to have practices that allow us to experience some form of rest - such as mindfulness practices or relaxation techniques. These techniques are like “hacks” for our nervous system to help us hit “reset.”
Making time for rest is essential for our overall physical and mental well-being. In my work with clients, developing this skill is one of the first items we discuss - the first part of "Leadership Maintenance 101," if you will.
And don’t confuse “rest” with “numbing” behaviors. Here is the test: how do you feel after the activity? If you feel recharged afterward, it is “rest.” If not, you may be “numbing.”
2. Recalibrate Your Nutrition
As I mentioned above, our bodies are designed to operate at an optimal level, but this requires us to give it the resources it needs. And one of those resources is good nutrition. Unfortunately, many of us don't get enough quality nutrients in our diets, contributing to decreased energy and increased stress levels.
That's why it's important to recalibrate your diet by making sure you're eating plenty of whole foods, getting enough vitamins and minerals from quality sources, and avoiding processed or chemical-laden food options. And don't forget water - it's essential for our bodies to function properly and can also help us keep our equilibrium.
I'm a big fan of the Mayo Clinic's recommendations for healthy eating, so I often refer to them when planning meals for myself and my clients. In a nutshell, they recommend:
Make fruits and vegetables the majority of your daily food intake.
Reduce the number of sweets and processed foods you ingest.
Move more often to feel healthy.
3. Get Out And Exercise Consistently
Speaking of "moving more," getting regular exercise is a surefire way to manage your stress and reduce your overall anxiety levels. Exercise has been clinically proven to positively affect our cortisol levels, the hormone associated with stress.
If the word "exercise" doesn't motivate you, replace it with "moving" - because that's all it is!
Studies have shown that regular short bursts of movement can have a significant impact on our overall health and wellness. And best of all, you can do it while having fun. Take a walk outside, join a dance class, or play with your pet - just remember to make it enjoyable so that it becomes an integral part of your everyday routine!
Habit stacking is a great way to make sure you get your body moving on a regular basis. For instance, if you want to start walking during lunchtime, set an alarm that goes off each day at 12:30 pm and reminds you to take a break from work and go for a walk. You'll be more likely to stick to them by pairing activities like this together in succession.
4. Mind Your Mental Health
The first three tenants of proper stress management have covered the physical side of the equation. Now, we need to look at our mental health as well. Stress and anxiety can take a toll on our minds in many ways - depression, lack of focus, impaired decision-making skills, burnout, etc.
That's why it's vital to ensure you're taking care of your mental health by engaging in activities promoting relaxation and clarity. Meditation, journaling, talk therapy, art therapy - all of these are excellent ways to help keep your mental health in check.
It's also important to practice self-compassion. We often expect too much from ourselves and become overwhelmed when we don't live up to these expectations. Learning how to be kind and understanding towards ourselves is crucial for staying mentally healthy and keeping our stress levels in check. The words that go through our heads are powerful! Show yourself the same kindness you would show a friend.
5. Grow In A Community
Remember the old adage, "No man is an island"? It still holds true today, especially when it comes to stress management. Having a strong social support system is essential for our emotional well-being, including family members, friends, and like-minded individuals in the community.
Make sure you take time each week to get together with people you care about and who care about you - a personal “Board of Directors” who can speak into your life and offer guidance when you aren’t your best.
You could also join a group related to your interests and goals - it doesn't have to be something specifically tailored to stress management. The point is to surround yourself with positive people who can support you, help you stay grounded, and celebrate your successes.
Invest In Yourself to Navigate Life's Stress Effectively
Stress management is all about finding balance in our lives so that we can stay connected to ourselves and our goals.
Investing in your health and well-being is one of the best ways you can do that, so take the time to practice self-care in all areas - physical, mental, emotional, and social. With a little dedication and effort, you'll be able to navigate life's stress effectively!
If you'd like to learn more about how to develop a personalized stress management plan, reach out today! I work with professionals just like you to learn the key strategies for managing stress and achieving ultimate success.
You can do this! Let's take control of our lives and our stress levels together! Don't hesitate to reach out if you need any help along the way. I'm always here to provide resources, support, and accountability so you can start living a life of balance and success.