Managing Stress when Everything Feels Stressful
It’s safe to assume most, if not all, of us are struggling with higher levels of stress and anxiety than we may have experienced in the past. We are living through, yet again, another “unprecedented” time period when many of us are still recovering from the events of the past couple of years! While we may not have control over current world events, our work from home schedule, or the political landscape, we can control many aspects of our individual lives, including how we care for ourselves during this time.
It’s important to ask ourselves what we’re doing to offset the added stress we’re experiencing. Despite the major increase in stressors, we expect ourselves to continue working and functioning at the same level as we did in the past. This is an unrealistic expectation we’ve set for ourselves and as a result sets us up for failure. Maintaining our basic level of functioning requires higher levels of energy which can cause us to burnout quicker. The past 4+ years have been exhausting and instead of slowing down to account for the added stressors, many of us have sped up as a way of distracting ourselves from the discomfort of our environment.
It is incredibly important to find time throughout the day to implement a pause. Make a conscious effort to slow down and breathe. Take a moment to check in with yourself and acknowledge the impact of what you’ve experienced that day. This may be an interaction with a colleague, a news article you read, or a conversation with a family member.
Below are activities we can do to slow our heart rate, calm our minds and deepen our breathing. They can be used throughout the day to refocus our minds, or at night to help us fall into a peaceful and restorative sleep. Be kind to yourselves.
Move: Movement is an essential resource for regulation. Depending on how you’re feeling, you’ll likely benefit from different types of movement. Quick bursts of movement when anxious such as, jumping jacks, crunches, jumping rope, or dancing can be very effective in decreasing anxiety. If you’re feeling down, small, slow steps can help kickstart your nervous system. No matter how you’re feeling, going for a short or long, slow or fast paced walk outside is a great way to let go of stress.
Spend Time in Nature: When we spend time in nature our surroundings communicate a sense of safety and security to our nervous system. Research has shown that being in nature decreases our cortisol which has a direct impact on our stress levels as well as a lasting positive impact on psychological health. Being outside can ground us in a way we’re not able to achieve indoors. If you can take your shoes off and walk around on grass barefoot that’s even better!
Listen to Music: Humans are programmed to be soothed by different frequencies. Sound is one of the main triggers that can communicate feelings of safety and security. Take some time to listen to music and explore how the sound makes you feel. The words themselves are not as important as the patterns of rhythm, intensity of speaking, sound and frequency. Recognizing the impact sound can have on your nervous system can allow you to use music as a tool to decrease stress levels.
Color: There was a brief moment during covid when adult coloring books became a trend. While fads quickly pass this is one that should stay. Coloring is not just for children. Making the space to sit down, focus on being creative and making something brings a special time of calmness and potentially a meditative state. Choosing different colors communicates different emotions which can help you recognize how you’re feeling. Intentionally choosing more happy joyful colors can help shift your stress levels to a more positive state.
Spend Time With Animals: Spending time with animals not only gives us unlimited cuddles but it also helps to regulate our nervous system. Research has shown that an elevated human heart rate becomes regulated when they are reunited with their dog. How cool is that?!
If you are struggling with high levels of stress you are not alone. There are many factors surrounding us that we’re not able to control so it’s important to focus on what we do have control over. Identifying your specific stressors and stress responses can be difficult at times. The good news is we’re here to support you! At SG Therapy Group, we offer therapy services that are highly customized to each individual’s needs. Together we can help you manage your stress levels when everything around us feels stressful.
Sydney Gideon, LCSW
About the Author
Sydney Gideon, LCSW is a clinical social worker specializing in trauma & PTSD, anxiety, depression, and adjustment disorder. She incorporates EMDR, CBT, and Trauma-Informed Therapy into her treatment. Read more about Sydney here.