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While not all stress is bad, too many of us have too much of the wrong kind of stress. Eustress keeps us motivated and engaged. Distress causes us to loose productivity, become emotionally dysregulated, and suffer from extreme negative self talk and cynisicm. As distress creeps upon us, it may start out small and almost unrecognizable. It's important to listen to even the subtle signals your body sends. Distress can lead to a slew of health problems, including many chronic diseases.

Below is a snapshot of what can happen to our bodies when distress becomes a chronic concern and the costs we pay personally and as a society. While not everything that causes stress is within our control to change, there a few simple ways we can work to manage stress before it gets dangerous.

Simple Tools to Help with Stress Management

Aromatherapy

Scentered is a great company that offers aromatherapy balms and candles. You can shop by mood (Sleep Well, De-Stress, Escape, Focus, Love, Happy) or use the blend finder feature to see what might be best suited for you.

• Lavender - reduces stress, lessens agitation, increases REM sleep

• Chamomile - helps with insomnia, lessens anxiety and depression

• Ylang-Ylang - decreases blood pressure and increases alertness

• Bergamot - increases positive feelings, decreases stress response and depression

Read this blog post for a research article related to aromatherapy and some breathing practices to try.

Yoga

Yoga is a great mind-body practice that can help ease muscle tension, reduce anxiety and stress, and it can give us an opportunity to get out of our head. Yoga may also help reduce blood pressure, cholesterol, and may increase lung function. Whether you need an invigorating practice, a gentle practice, or a mindfulness practice, yoga has something to offer EVERY body.

Muscle Relaxation + Myofascial Release (MFR)

Progressive Muscle Relaxation is a technique that involves targeting specific muscles of the body and tensing them as much as possible and holding for the tension for a few seconds. Then, you let go and notice how that area feels before repeating the technique on the next area.

This blog article gives a quick overview of MFR and techniques. RAD offers great tools for self MFR.

A good massage therapist can do wonders for lessening the general tension we hold in our body and working on soft tissue trigger points.

Get Outside

Take a walk, sit on your porch, kayak, hang out at the beach, or go for a hike. Being in nature helps lower blood pressure, ease muscle tension, and improve mental health.

Affirmations

Affirmations are simple but powerful reminders to ourselves. Use this blog post to help find the right affirmation for you.

Stay Organized

Keep important to-dos on your calendar, keep a running list of items you need. Try to stay as organized as possible so you aren't adding additional stress on yourself looking for lost items, forgetting to pay bills, or living in clutter and chaos.

Talk to Someone

Talk to friends, family members, and other loved ones. The conversations don't always need to focus on the stressors in your life. If you feel you may be suffering from chronic stress and are unable to manage the feelings that come up, talk to your doctor or therapist. Medication may not always be necessary and talking to a professional can help get you on track sooner.

Boundaries

Don't be afraid to say "no" or "not right now." Having appropriate boundaries, especially if you are already in full burnout mode, can help you manage those tasks that actually demand your time and attention. Not everything is a priority. You don't need to do all the things. Delegate or postpone when you can.

Additional Resources

• American Psychological Association - Stress effects on the body
• Hubspot - 14 Stress Management Apps to Relax Your Mind & Body
• Real Simple: A Clean and Tidy Home Can Boost Your Mental Health—Here's Where to Start

Disclaimer: None of the products, services, or information provided by Jennifer Glover-Keller, LLC are to be construed as medical care. It is critical that you speak with your medical provider(s) to determine what is safe and appropriate for you before starting any type of exercise or wellness routine, including yoga.