Download the FREE PDF of Chronic Stress leaflet
“Some days, the best thing about your job is that the chair spins.”
-Unknown
And the stress keep piling up…
Stress is meant to help us stay on focus and protect ourselves. I know, it doesn’t feel that way if you are rocking in the fetal position. But it’s true. Your mind is always there to protect you. When your mind sees something it thinks is dangerous—whether it’s real or not—your body and mind kick into high gear. Yup, the old fight, flight or freeze reaction.
So sure, if you are being chased by a tiger, this reaction helps a lot. Sending energy to your legs and heart and shutting other things down not needed in an emergency. But in modern times, it isn’t a tiger. Our mind can see our work or relationships as a threat to the system. When these reactions happen frequently, then stress stops being helpful and starts causing damage to your body. Chronic stress changes your mood, motivation, relationships, and how much you are engaged in life.
Frequently feeling frazzled? It’s time to dial down that nervous system and bring it back into balance. First you can feel better by learning how to recognize the signs of Chronic stress. Hold on tight, here are 10.
You find it hard to fall asleep or stay asleep or alternatively find the need to sleep all the time.
You are frequently sick or feel like you are coming down with something
You have aches and pains, racing heart, digestive issues or headaches.
You are having frequent fights with your partner, family or friends.
You have a short fuse, which seems to pop out of nowhere
Your thoughts have a negative or pessimistic or black and white quality. ‘Everything is the worst’ or ‘This will never end’
You feel scattered and have a hard time remembering
You stop doing stuff that bring you joy and happiness like seeing friends
You turn to food, alcohol and drugs for relief
Anxious or repetitive thoughts that are hard to shut off
Ahhhhhhh! Chronic stress
Your nervous system doesn’t get the different between someone beating you up versus dreading having to speak in public. Your body and mind can react just as strongly as if you’re facing a true danger. And the more that alarm system in your brain goes off, the easier it is to alarm, making it harder to shut off.
If you have a stressful job, like a first responder or any kind of crisis work, your body may exist in a heightened state of stress. This, as you already know, leads to stress related illnesses. It can push down your system for fighting illness, screw with your stomach and reproductive systems. It can even rewire the brain, leaving you open to experience things like anxiety and depression.
So what now smarty pants?
Okay lady, that is a lot of information but what am I suppose to do now? Well you are in the right place. If you found yourself nodding to the list above, now is the time for some hot tips.
You’re going to hate this, but have a look at your diet. People who are chronically stressed tend to crave more simple carbs (sugar!!!) this can in turn suppress your ability to fight off illness and depress your system.
You might not like this either…exercise. Even just a walk in nature, a 7 minute burst of running on the spot or dancing in your living room. Movement sends good hormones surging in, and sounds like you need them!
Have some damn fun! Have you forgotten what brings you joy? Might be time to figure out what that is. Reading, writing, art, kick boxing, cooking, learning an instrument…bring joy back in and let it take a front seat.
Connect! People who are stressed isolate themselves. Reach out and connect with your spouse, children or a friend. Start slow with solid people who understand what is going on for you. But not Jeff, I don’t trust that guy.
Make a plan for self care. Making sure there is space for you. This could include time at the end of a shift to stretch and collect, or have a hot shower, or sit with calm music.
Take a deep breath. Using breathing exercises in time of stress helps boot up the other side of your system. Try this….YAWN. Force one out and a tiny rush of calming hormones are released. #lifehack
Find a small period of time to laugh. Put on on a stand-up act on Netflix or hang out with a funny friend. Laughing also stimulates stress reduction hormones. Chuckle one out!
Have a look at your boundaries. Are you overextending yourself? Practicing saying a solid no when needed is healthy. Just because you own a truck, doesn’t mean you need to help that friend of a friend move. Promise.
This is a good one. Cuddle and snuggle with a partner, child or pet. Good physical contact decreases stress hormones and releases feel good hormones. Bam.
I might be biased, but it could be time to see a counsellor to discuss negative belief patterns, chronic unresolved stressors and any tough relationship issues that are lingering.
Stress will always be there in this modern world and yes, sometimes it will build on all of us. Finding techniques and strategies and having a plan will help. They strategies may not always work how you have planned, but practicing them and being actively engaged in stress reduction is a key to managing better. And being kind to ourselves when things don’t go as planned, and celebrating when they do.
Download the FREE PDF for Chronic Stress at the top of the page!