What to do When Stressed

Stress is the price we pay for a meaningful life. It arises when something we care about is threatened. Work, relationships, and politics can cause stress because they are things that matter to us. So, instead of striving for a stress-free life where nothing matters, we should focus on learning how to manage stress effectively.

The first thing you need to do when feeling stressed about something is to determine whether you have any control over the situation. If so, then problem solving is the answer. Identify one thing you can do that would make a difference and do it. Don’t avoid the issue; take action.

If you don’t have control, acceptance is critical. Accept the situation for what it is and focus on what you can control, which is your response. Fortunately, there are many things we can do to manage our stress in these circumstances.

I’ve been using the presidential campaign as an opportunity to try out different stress management strategies. I care deeply about this election and having no control over the outcome (other than my vote) is very stressful. My well-being depends on my ability to take actions that will help me stay calm and avoid feeling overwhelmed.

If you are feeling the same way, here’s a list of things you can try:

• Submerge your face in ice water – this activates the vagus nerve, which triggers the parasympathetic nervous system to calm you down. You can also hold an ice cube to your face or put an ice pack on your neck. In other words, find a way to “chill out”!
• Lie with your legs up the wall – this also calms you down by activating the parasympathetic nervous system.
• Do a half smile – gently raising the corners of your lips into a small smile reduces the tension in your face and sends a signal to your brain that everything’s OK, which can trigger the release of mood-boosting hormones.
• Listen to “Weightless” by Marconi Union – it was created to promote deep relaxation. One study found it reduced participant anxiety by 65%.
• Stick to a plan, not a mood – plan healthy meals, schedule exercise, commit to a bedtime and stick with it. Don’t skip healthy behaviors because you don’t feel like doing them!
• Control your technology – constant distractions from your phone cause your brain to produce the stress hormone cortisol. Minimize distractions by silencing notifications, scheduling times to use social media, and occasionally leaving your phone behind (on a walk, during a meal, in a meeting).
• Practice gratitude – write down 3 things every night for which you are thankful. When we feel grateful, our brains release dopamine and serotonin, which improve our mood.
• Journal – writing about your thoughts and feelings related to a stressful situation can provide calm and clarity.

I saved the best for last:

• Slow breathing – this is one of the quickest, easiest ways to calm down because slow, deep breathing activates the parasympathetic nervous system. Box breathing is a good technique, but there are many others to choose from. Or you could try an app like Calm, Headspace, or Breathwrk.
• Exercise – exercise stimulates the production of endorphins, which boost your mood and decrease cortisol levels. Regular exercise helps you sleep better, which also reduces stress.

Remember: If you are stressed about something you have control over, take action to change the situation. If you are stressed about something you can’t control, take action to manage your stress.