Many of us deal with stress, but it’s especially problematic for caregivers who care for disabled individuals and older adults. They must balance the needs of others with their personal and professional lives, and sometimes, it can get overwhelming.
Fortunately, stress has been carefully researched over the years, resulting in articles and essays that discuss various ways to cope with stress, including simple techniques and mobile apps. This article will guide you through, helping you plan the best ways to stay calm, cool, and collected.
Why Does Stress Happen?
Stress can happen for any number of reasons. It can be due to life events, internal worries, environmental changes, like noise and overcrowding, hormonal changes, or illness. Once stress is perceived, the body activates the sympathetic nervous system, triggering the release of adrenaline and cortisol.
The body launches into ‘fight or flight’ mode, increasing heart rate, blood pressure, and breathing rate. The immune system also becomes activated, which can be helpful in the short term, but problematic with ongoing stress. People with chronic stress often suffer from other conditions, like heart disease, diabetes, and chronic pain.
Best Strategies for Stress Relief
Fortunately, several techniques reduce stress and related symptoms like panic, anxiety, and depression. Here are some examples you can try.
Meditation
Meditation is an ideal way to destress. This relaxing activity calms the mind, helps manage negative thoughts, and promotes physiological changes that help you achieve a more positive outlook.
There are many ways to engage in this technique. Some may download a meditation app on their iPhone or Android. You may also take a meditation class or try it without assistance.
Deep Breathing
Deep breathing is an ideal way to reduce stress. It counteracts stress’s physiological effects, slowing heart rate, lowering blood pressure, and reducing cortisol. It slows rapid thoughts, promoting emotional intelligence and overall wellness.
There are several forms of deep breathing, including diaphragmatic, box, and alternate nostril. Start with a simple technique and advance gradually to find one best suited to your needs.
Diet and Exercise
Exercise is an excellent stress management technique. It boosts serotonin levels, so you get a better handle on your emotions. It also helps you sleep better at night.
Physical activity can be even more effective when combined with a healthy diet. For example, foods rich in omega-3 fatty acids and antioxidants can help you better process your emotions and achieve deeper states of relaxation. Check out the WellHealthOrganic website for more tips on managing stress.
Therapy
People with severe stress may consider therapy. A therapist will help you develop stress coping skills and ways to manage stress. They may work out a plan you can follow to keep stress under control, which may include:
- Playing out situations in which you must deal with stress and describe ways of calming down.
- Developing a list of stressors so you can rationalize each one and prioritize its importance, so they don’t feel so pressing.
- Engaging in a stress management game so you can program your mind to avoid triggers.
Therapy can be expensive, but several programs offer inexpensive or free services that assist with emotional regulation.
Aurora Can Help
Everyone must deal with stress, but it often impacts home caregivers who must balance their well-being with that of others. Aurora is here to help. Our skilled staff can lift the weight off your shoulders, reducing the stress of caregiving. Our comprehensive services address a variety of needs.
Contact us to learn more about what we offer and how we can assist with relieving stress.
FAQ
What is the 555 Rule for Stress?
This stress management strategy is as follows: If something won’t matter in five years, don’t spend more than five minutes worrying about it. It helps improve mental health and reduces rumination.
What are the 5 Rs of Stress Management?
The 5 Rs of stress management are rethink, relax, release, reduce, and reorganize. The process encourages you to rethink negative emotions, relax your mind and body, reduce stress, release emotions, and reorganize to achieve a more balanced lifestyle.
