We all know that overwhelming feeling of trying to balance constantly changing work and personal demands. We can’t avoid stress. Even positive events can result in us experiencing stress. Stress is a normal human reaction. We can, however, learn to cope with it better and improve our stress response.
Some signs of stress to be aware of:
Physical: increased tiredness/fatigue, trouble sleeping, upset stomach, headaches, changes in appetite, changes in sex drive.
Emotional: irritability, depression, fear, racing thoughts, relationship problems, sadness, anxiety.
Behavioral: procrastination, increased substance use, poor time management, changes in eating patterns (overeating/undereating), angry outbursts.
What can you do?
Our parasympathetic nervous system turns on our body’s relaxation response. The following are some strategies to start to curate calm and help build your relaxation response:
- Manage time on social media, especially in the evening before bed.
- Learn to say “no” to additional commitments when you are already stressed and overwhelmed.
- Engage in self-care and healthy habits. Getting out for walks, spending time outdoors, listening to music, meditating (there are a number of apps you can download), taking yoga classes, reading, journaling, or dancing in your living room.
- Get enough sleep. Practice good sleep hygiene.
- Set realistic goals and expectations.
- You can’t control everything, so focus on what you can control.
- Practice deep breathing. One simple technique:
- Inhale for 4 counts
- Pause at the top (hold) for 4 counts
- Exhale for 4 counts
- Pause at the bottom (hold) for 4 counts
- Repeat for several rounds
- Communicate! Talk to others and don’t be afraid to reach out for help!
- You can contact the EAP at 1-800-825-5327 or thru email at: contact@21stcenturyeap.com
