Practical stress management. Is it necessary? Imagine that you are on your way to the airport to catch your flight to visit family on the West coast and your shuttle bus was late. You keep looking at your watch and praying that it will get here soon. It finally arrives and you get to the airport 20 minutes later than anticipated. You walk quickly into the terminal, and you see the long lines you must navigate to get your boarding pass. You look at your watch. This fight may not happen for you! You finally get your pass and run to security. You stand in another long line. You look at your watch again. Boarding begins in five minutes! Thankfully, you get through security with no problems and run to your gate. You get there just in time as the last of your group number shows their boarding pass and you join them in the line that is heading to the plane. Your heart is pounding as you sink into your seat with a sigh, thankful that you made it. You know you need to learn practical stress management techniques so you can reduce the possibility of negative health outcomes when you experience stresses in your busy life. 

Negative Outcomes from a Stressful life

Stress elevates cortisol. Higher stress levels can make us sleep poorly and poor sleep makes us more stressed. Stress prompts an elevation in cortisol which, in turn, stimulates the liver to drop more glucose into circulation. A person who monitors levels can see the effect of high cortisol and other stress hormones in their blood glucose levels on their sleep. They need to address their stress levels to improve sleep quality. If a person is stressed out, sleeping poorly, and don’t regularly make time to exercise, they need to be as careful as they can in choosing what to eat. 

Stress triggers inflammation. Inflammation increases the risk for high blood pressure and cardiovascular issues. Long-term exposure to stress hormones wears down arteries, which increases the risk of heart disease and stroke. 

Stress can cause digestive issues. It causes stomach flora issues and alters stomach acid production. These things can lead to conditions like acid reflex, IBS, or stomach cramps.

Stress weakens immunity. Long-term stress reduces the body’s lymphocyte count, which makes a person more susceptible to frequent colds and infections. 

Stress causes musculoskeletal pain. Headaches, neck or back pain, and jaw clenching can be a result of stress. 

Practical Stress Management Techniques

Practical Stress Management Breath Work

Deep steady breathing activates the calming parasympathetic nervous system. 

4-7-8- Breathing: Inhale for 4 seconds. Hold breath for 7 seconds. Exhale completely through your mouth with a “whoosh” sound for 8 seconds. This breathing exercise is great for deep tension release and preparing to sleep. 

Box Breathing: Inhale for 4 seconds. Hold your breath for 4 seconds. Exhale for 4 seconds. Hold at the bottom for 4 seconds. Repeat this cycle 3 or 4 times. 

Physiological Sigh: Quick stress relief can be found by taking a deep inhale through your nose and then a quick additional inhale to fully inflate your lungs. Then slowly exhale through your mouth in a long sigh.

Practical Stress Management Movement

Stretching: Do slow stretches to ease tension from daily stress or desk work.

Walking: Take a gentle ten-minute walk, using deep breathing, to clear your mind of tension. Being outside or in nature is a perk. 

High-Energy Exercise: Workouts like HITT or a brisk jog can help a person blow off steam and reduce the effects of stress on the body.

Practical Stress Management Sabbath

Practicing a weekly Sabbath offers proven benefits to prevent burnout, lower stress-related cortisol levels, and helps you step away from work, chores, and digital distractions. 

Some tips for stress reduction by enjoying a sabbath: 

• Turn off emails and social media.
• Prioritize physical rest. Sleep in, take a twenty-minute nap or rest time, or quietly read a book.
• Spend time in nature. Take a walk in the trees. 
• Spend time with family, friends, or your community. Have an unhurried meal together and have quality conversations. 

Sabbath is best enjoyed for 24 hours, but you may start with an hour or two and begin to feel its positive effects.

Action Step

Practical stress management techniques can make a difference. Start a weekly Sabbath practice. You can include the breathing and movement techniques to receive even greater benefits. Begin today to practice practical stress management techniques for busy lives.

The next time you experience stress, try one of the above suggestions 

May God bless you on your wellness journey!

Joni

P.S. What practical stress management techniques do you use to reduce the effects of stress in your busy life?