The stress issue: Real tips, right now

Stress is a pervasive part of our lives, in ways large and small. From health concerns, work and finances to our relationships and global politics, stressors are everywhere.

Our bodies are wired to handle acute stressors, such as stomping on the brake to avoid a car accident, or giving a big presentation. When these events are over, the stress generally melts away.

Even when stressful circumstances are outside our control, we can change our responses to them.

But chronic stress is a different beast, and oh what a beast. Defined as feeling consistently pressured over weeks, months or longer, chronic stress can be really hard on our minds and bodies.

Our fight-or-flight response, that hormonal cascade that occurs when we sense danger, heightens our senses and can save our lives (a quick reaction braking, for example). But over time, continually triggering the stress response disrupts many processes in the body.

Chronic stress creates inflammation, and it may contribute to reduced immune function, anxiety and depression, digestive and gut issues, cardiovascular problems, sleep troubles, exhaustion, insulin resistance and weight gain.

Adding fuel to the fire, when we’re stressed out, many of us go overboard on sugary foods, caffeine and alcohol — all of which can exacerbate stress!

Oftentimes, we feel stuck in the situations that are causing us stress. Fortunately, even when stressful circumstances are outside our control, we can change our responses to them. Eating nutritious foods, getting good sleep, exercising and doing things that create calm and joy go a long way toward helping us lower our stress levels.

Maybe you need more sunshine, exercise and time with your family, while your friend needs more alone time, meditation and sleep. Whatever it is you need, focus on taking consistent, small steps, and with a mindset of self-love.

Check out my client-tested tips below. What one or two changes could you make today to help tame your stress?

Lighten your load

When it comes to the things or people that stress you out, ask yourself what choices you have. Could you…

• Eliminate a particular stressor? Ideal! But… not always realistic.

• Reduce a stressor? Many of us overbook ourselves. What responsibilities can you delegate to co-workers or family members, or let go of altogether? It’s OK to ask for help!

• Take a pause from a stressor? If work is a bear today, could you step outside for five minutes in the sunshine? Or find a private spot to take some deep breaths?

• Flip the script with your response to a stressor? Therapy can really help with this. Often the greatest stresses come from trying to control things that we cannot.

Lastly, ask yourself a hard question: Do you equate stress with virtues such as commitment, productivity and a strong work ethic? This is common, but also a little tricky. When we make positive associations with stress, we may not earnestly work to address unhealthy levels of stress (especially if the people around you are stressed out as well).

Focus on your nutrition

• Drink plenty of water, at least half your body weight in ounces a day (75 oz. for someone 150 lbs.)

• Aim to eat in a calm state by taking some deep breaths before your meal

• If you drink coffee or other caffeinated beverages, avoid them later in the day and take notice if caffeine aggravates your stress level

• Keep blood sugar balanced by eating plenty of protein (i.e. seafood & fish, beef, lamb, pork, chicken, eggs, dairy foods, nuts, seeds, legumes/beans), fiber (i.e. fruits, colorful veggies, nuts, seeds, legumes/beans) and healthy fats (i.e. avocado, olive oil, butter, yogurt, fatty fish, nuts/nut butter)

• Don’t skip meals

• I help my clients with chronic stress, anxiety or depression to increase their intake of B vitamins, zinc, magnesium and other nutrients linked to these conditions

• Limit your booze. Sure, a drink may take the edge off after a long day, but multiple drinks disrupt blood sugar and sleep, which again contribute to stress

• Go easy on sugar, especially before bed

• Sip calming teas, such as holy basil, chamomile and lavender

Get good sleep & rest

High stress and low-quality sleep go hand in hand. Getting good sleep can help us reduce stress and that in turn can help us sleep better. Other ways to improve sleep:

• Support your body’s circadian rhythms to boost sleep quality and duration. In the mornings, take a walk or sit by a bright window, no sunglasses. In the evenings, dim lights around your home and limit computer/phone screens during the three hours before bed

• Create a healthy sleep environment. These include: a room temperature of 65°-68° F, blackout shades, using an eye mask and ear plugs, and steady background noise, like a fan or white noise machine. I also love a drop of lavender oil on my pillow

• Mouth breather? This can disrupt deep sleep. Many people find mouth tape to be helpful. Also, talk to your doctor or dentist about remedies and to investigate if you may have sleep apnea

• Make time for R&R: Meditation, deep breathing, a nap, bath or just laying down and listening to music for a few minutes can help calm your nervous system

If you don’t have trouble sleeping, but need to work on bedtime habits, I can help you.

Exercise

Exercise is often called nature’s anti-depressant, and for good reason. Exercise …

• Releases endorphins, feel-good chemicals that can improve mood and a sense of well-being

• Helps us release tension and worries we’ve been carrying around

• Can help us sleep better, which in turn allows us to approach stressors with greater resilience. (Note: Exercise in the evening may disrupt sleep in some people)

• Can mitigate some of the damaging effects of stress on our bodies

While almost any type of exercise is helpful, we can overdo it with a high-intensity workout when sleep-deprived or exhausted. Instead, choose a walk, gentle yoga or stretching and save the intense workout for another day

Joy & laughter

• Spend time with people who you enjoy or who make you laugh. This can counter the stress response and provide some perspective about what’s worrying us

• Watch a funny movie or read a funny book

• Take time to play — dance, play a game, sing or be silly

Need habit change guidance and accountability support as you work to reduce your stress? We tackle it all in my 3-month nutrition & lifestyle program. While my focus with clients is nutrition, success with nutrition goals, such as resolving digestive issues or lowering blood sugar, involves addressing other lifestyle factors, most of all stress.