I am so glad you are reading this today, whether it is for yourself or for someone you love. The topic of stress, in all of its forms, has been of popular discussion recently, and for good reason. I would like to talk about stress in our world today, and a few ways to overcome it and the uncertainties to come.

Let’s discuss stress in general; long ago, and still today, certain stresses were (and are) beneficial to the body for development. For example, stressing your muscles and bones through lifting, jumping, running, etc., gives them strength which is beneficial in the long run, because as you age, you gradually lose the ability to make significant physiological changes in density and strength. Physical stress is not the only beneficial stress, our body was designed to be stressed in situations of survival such as a threat or hunting for food.

Each of these stressors are slightly different, but they allow the body to become robust in order to perform and survive. So, if stress can be good to challenge the body, why are we discussing ways to reduce it?

Stress is different in our developed, domesticated society. Many of the reasons [excessive] stress is created in the world today, at least in America, is due to the environments we are in: high-paced work lives, home lives, and heavy social comparisons to one another based on social media posts. Quotes such as “I can sleep when I die,” give people this idea that in order to succeed they need to constantly be working, consuming information, and staying up late to stay “ahead” of others. This environment is rapidly starting to impact people in a negative way, so what I want to talk about are ways to change your environment to become less “21st-century stressed,” and more historically stressed, with a healthy balance of rest.

Physical Activity: Stressing the body (positively) while de-stressing the mind.

Physical activity is an excellent way for many people to gain numerous health benefits, one of those being stress-relief. When you exercise, the body releases feel-good hormones in the reward center of the brain, giving you a sense of enlightenment (2) - similar to the “runner’s high” that is talked about by running athletes. There are a variety of activities that can lead to stress reduction, and the secret to finding an activity that suits you is to try many different methods of physical activity and decide which leaves you feeling the best afterwards. For example, some people will go to the gym, lift weights, and leave feeling energized, whereas another person may find more benefit from a walk or run. Yoga and tai chi are popular choices since they focus on breathing with movement, and in many practices a person begins by setting an intention for him or herself. Consistency in your physical activity routine, as well as variety, will lead to the best long-term benefits overall.

Meditation: Bringing stillness in, and pushing “the rush” out.

According to lexico.com (8), to meditate is to think deeply or focus one's mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation. Similar to physical activity, there are numerous methods of meditation, but according to the American Psychological Association, mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) are two forms of meditation that currently prove to be most effective for mental and physical health. Mindfulness meditation in general includes sitting in a comfortable position, concentrating on your breath, and focusing your attention on the present moment rather than focusing on the past or future events (3). There are apps available to help with the meditation process, such as Smiling Mind and UCLA Mindful (7). Meditation, like any other activity, is a practice, so starting with a few minutes as a beginner is great, and you can work your way into longer meditation sessions as you progress.

Journaling: Decluttering your mind, by pen on paper.

“When you were a teenager, you might have kept a diary hidden under your mattress. It was a place to confess your struggles and fears without judgment or punishment...You may have stopped using a diary once you reached adulthood. But the concept and its benefits still apply. Now it’s called journaling. It's simply writing down your thoughts and feelings to understand them more clearly.” - Journaling for Mental Health, L Renee Watson, Marianne Fraser, Paul Ballas (5).

The above paragraph perfectly describes the process of journaling, better than I could have said it myself. Writing down your thoughts, concerns, or accomplishments, can help to organize them in your mind, and give you perspective on various situations in your life. As you journal, you may find trends in your day-to-day life in which you get triggered into feelings of stress or anxiety. Understanding what things or environments most commonly result in feelings of stress can allow you to be better prepared to control those feelings when you enter those situations.

When you begin journaling, it may feel strange to write down your raw thoughts and emotions, and it may take time to be comfortable enough to express them “out loud,” if even to just yourself. The key, similar to physical activity and meditation, is to be consistent when you write. Make an effort to journal every day, whether it is one sentence or a page full of words. Take time to reflect on your previous journals, as well, so you can learn more about yourself.

Everyone has a different method of journaling, and may choose to throw out their sheet at the end, write a positive thought, or compliment him or herself. Personally, when I journal, I enjoy finding a quote related to a positive image in my mind from the day so far; this gives me a smooth transition from journaling back to my day.

Each of the above methods allows you to carve time into your day specifically for you and your thoughts, emotions, and well-being. I hope you are inspired to try some of these stress-relieving methods, alone or with others, and find the effects profound. I only discussed three stress-reducing options for you to try above, and there are many more ways to manage stress outside of the aforementioned. Eating a healthy diet, sleeping plenty, and even listening to music can be beneficial for stress management and overall health. Whatever you choose, stick to it for a couple of weeks and see if you, or even others, notice a change.

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