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7 Stress Relief Strategies for Emotional Wellness

Young Asian woman meditating in living room. Indoor lifestyle portrait. Self-care and mindfulness concept

October is Emotional Wellness Month, reminding us of the importance of caring for our mental and emotional health just as we do our physical health. One of the biggest factors in emotional wellness is stress, and managing our stress effectively is key to emotional wellbeing. How can you relieve stress in your life and your family’s life? Discover smart strategies to relieve stress today and in the future.

How Stress Affects Your Health

Stress is a feeling of emotional strain or pressure. Sometimes, a little stress can be helpful — think of the adrenaline rush you might get during a close game, or before a work deadline. But high, chronic stress levels have been associated with all manner of physical, mental and behavioral health conditions, from heart disease to anxiety and depression. Here are some of the ways stress may negatively affect your health.

Physical Health

  • Headaches
  • Muscle tension and pain
  • Chest pain
  • Stomach and digestive issues
  • Weakened immune system
  • Fatigue
  • Obesity
  • Heart disease
  • High blood pressure
  • Diabetes

Mental Health

  • Anxiety
  • Depression
  • Memory problems
  • Difficulty focusing
  • Feeling overwhelmed
  • Lack of motivation

Behavior

  • Eating too much or not enough
  • Outbursts of anger
  • Substance abuse
  • Social isolation

Seven Stress Relief Strategies to Practice Regularly

Sport young asian woman work out with little girl at home

While stress can sometimes be a good motivator in the short-term, when it is experienced long-term and becomes chronic it can lead to the issues mentioned above. If you are dealing with chronic stress, try these habits and stress relief strategies to take care of your mind and body:

1. Increase Physical Activity

Physical exercise is associated with reduced stress because it makes healthy people more emotionally resilient. Getting the blood pumping through aerobic exercise gives your body a boost of endorphins, which are the “feel good” neurotransmitters that make you feel happy. Exercise is also good for your overall physical health, making it a valuable daily habit for wellness! 

You don’t have to clock hours every day at the gym to see the benefits. Try a quick walk during your lunch break, or play a favorite song and dance around the kitchen with your children!

2. Eat a Balanced Diet

It’s important to support yourself with nutritious foods. This promotes energy, leading to better mood and emotional wellness.

family These foods are rich in omega-3 fats, magnesium, fiber and other vitamins and nutrients that are known to help reduce stress:

  • Salmon, tuna, trout and other fatty fish
  • Beans and lentils
  • Berries
  • Matcha
  • Apples, pears, bananas and citrus fruit
  • Spinach, swiss chard and other leafy greens
  • Broccoli and other cruciferous vegetables
  • Hemp seeds
  • Cocoa products (and yes, this includes chocolate!)
  • Avocados

In addition to eating these healthier foods, try to avoid caffeine, alcohol, artificial sweeteners, added sugars and restrictive dieting to avoid increased stress. Just like exercise, a few small changes can add up to a big impact. 

3. Improve Your Sleep

Mother embracing daughter in bed

Adults should be getting at least seven hours of sleep each night (children and adolescents even more than that). But getting enough sleep isn’t easy when you’re feeling stressed. With nearly half of adults saying that stress keeps them awake at night, how can you improve your sleep when you’re already caught in a sleep-stress cycle?

While it may take some time to reset your sleep schedule, once you have your sleep patterns under better control you should notice an improvement in your stress levels. Here are some ways to set yourself up for success before bed:

  • Avoid screens and other sleep inhibitors for at least an hour before bed — instead, try reading a book or listening to a relaxing podcast before bed
  • Create a sleep-conducive environment where you feel safe and relaxed
  • Don’t eat or drink anything for at least an hour before bed
  • Get regular exercise, but avoid working out for two hours before bed
  • Have a consistent bedtime routine
  • Practice relaxation techniques to calm a stressed mind

4. Try Meditation, Mindfulness or Deep Breathing Exercises

Meditation and relaxation exercises are excellent for immediate stress relief, helping your body and mind move from the stress response to the relaxation response: a state of profound rest identified by cardiologist Dr. Herbert Benson in the 1970s. Try one of these six relaxation techniques developed by Harvard Medical School to ease stress and move into a place of rest, or practice other meditations or prayers that help calm the mind and body.

Happy man and his African American girlfriend hiking in the forest.5. Do Something You Love

If you’re feeling stressed, a great way to relieve it is by doing something you enjoy! This shifts your mind and your energy from a place of anxiety to a place of joy. Instead of avoiding stress by scrolling through social media or watching TV, try engaging in a beloved hobby or doing something creative to engage your brain positively. Here are a few ideas:

  • Journaling or creative writing
  • Painting or other art
  • Dancing or singing
  • Playing an instrument
  • Playing a game with friends
  • Going for a hike in nature

6. Embrace Connection

Here at KVC Kentucky, we know we all need connection. Feelings of stress can lead a person to isolation as they feel too overwhelmed to handle social situations, but this will only worsen stress! One study linked social isolation with several negative health outcomes, including depression, poor sleep, impaired executive function, accelerated cognitive decline, cardiovascular health issues and poor immunity.

While alone time can also be good for mental health, regular engagement and communication with close family and friends helps us to feel valued, encouraged and a part of something bigger than ourselves. The quest for connection comes easier to some than others, of course. And it takes effort to build and sustain relationships, whether you’re an introvert, extrovert or somewhere in between. Learn how you can nurture your existing connections and build new ones

7. Practice Gratitude

Happy woman inhaling at home

It may sound small, but it can make a big difference! A recent study among women indicates a longevity boost from gratitude. When we’re stressed, we tend to get stuck fixating on the negative. So try switching your focus to something good from the day. It could be beautiful weather, a delicious bite of fruit, a hot cup of coffee or a nice text from a friend. When you pay attention to small joys, you can start building a grateful mindset. 

If you think gratitude is silly or it won’t work, think again. In the same way, someone can get good at playing a sport by practicing over and over, you can retrain your brain away from stress and into gratitude with these positive emotional practices.

When the Stress is Too High to Handle Alone

Sometimes stress can be too overwhelming to handle on your own. At KVC Kentucky, we provide a variety of behavioral health services to address stressors in the lives of individuals, children and families through targeted, trauma-informed interventions in their natural environment. With virtual therapy and outpatient therapy services available, our professional Master’s level therapists and case managers can meet you or your child where you’re at to provide the behavioral health support needed to overcome stress and prioritize emotional wellness. Connect with a specialist and learn how you can get the help you need!

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