Take care of your physical and mental health: 5 ways to manage stress

Have you been feeling stressed recently? You're not alone. Many people feel they're overworked, overextended, or simply don't have enough time in the day. Excessive stress can affect both your physical and emotional health.

, especially if, like many women, you are a mother or caregiver.

How stress can affect you

Stress can impact people in a variety of ways. If you experience excessive stress in your life, it may manifest itself in the following ways:

• Anxiety (including panic attacks)

• Headaches

• Muscle tension

• Upset stomach

• High blood pressure.

• Depression

• Increased heart rate

• Inappropriate use of alcohol or drugs

• Trouble sleeping

• Lack of appetite or overeating

• Lower immunity (getting sick more often than usual)

Stress can also be contagious. If you're a mother or caregiver, your stress can affect your family and everyone in your care.

5 ways to take control

The good news is that self-care to reduce stress is free. These five habits can help you bounce back during difficult times. They can also improve your well-being and protect your long-term health.

1. Do physical activity.

You've probably heard this before: Physical activity is one of the best ways to combat stress. It stimulates the release of feel-good chemicals in the brain and helps calm anxiety. It can help us "reset" our day if it started off rough. According to Kristen Hancock, a family nurse practitioner in Minnesota who has worked with Medicaid patients for more than a decade, since the pandemic began, "many people have had to stop doing activities they regularly do." This includes physical activity. You may find it difficult to resume your pre-pandemic exercise habits, but it is possible. Try starting small. Even short sessions (10 or 20 minutes) can be beneficial.

2. Food

Food acts as fuel, but it can also offer comfort. It's closely linked to mental health. To cope with times of stress, many people turn to high-calorie sweets. Consuming large amounts of sugar in a short period of time can temporarily improve your mood. However, after that, it causes tiredness and bad mood. This can lead to health problems such as the following: Keep the effects of stress under control with a balanced diet. The key, again, is to start slowly if necessary. Cut down on sugar and junk food. Try adding more fruits and vegetables. Tired of the typical carrots and apples? Swap them for more interesting options like kiwis and kale. And don't forget to consume protein. Protein helps keep you full longer, which means you'll be less tempted to snack.

3. Give yourself space to relax

Hancock suggests the following: “Take time to relax, recharge, journal, and practice gratitude. There’s enough evidence to show that saying out loud or writing down three things you’re grateful for at the end of the day helps reduce depression.” If you experience panic attacks, try a mindfulness exercise. What does she recommend? Move to another room, notice five things, and name them. For example, a lamp, a table, a mirror—any object. Then name five things you physically feel. For example, the clothes on your body and the hair on your neck. Do this with all five senses. Hancock says this exercise can provide calm and stability.

4. Get adequate rest

We've all heard on the news that Americans aren't getting enough sleep . Stress can exacerbate these sleep problems (and vice versa). Lack of sleep can cause irritability and poor concentration, but it also leads to serious long-term health problems. If you need a new way to fall asleep, Hancock suggests a muscle relaxation exercise. From head to toe, tense a muscle group as you inhale and relax it as you exhale. You'll feel the benefits immediately. If you frequently have difficulty staying asleep or feel tired upon waking, see your doctor. It could be indicative of a sleep disorder.

5. Ask others for help and be kind to yourself

What self-care recommendations does Hancock offer for quick stress relief? Stay connected with others and be kind to yourself. This is because positive relationships, including your relationship with yourself, have many health benefits, including stress reduction. Therefore, leaning on your support network can be very helpful. You might be surprised at how much better you'll feel when you share your feelings, even with just one friend. Hancock also has a special message for parents and caregivers: “Be kind to yourself. Don't set unrealistic expectations. Recognize what you've achieved. So, if you only cleared the coffee table and didn't make the bed or do the laundry, be compassionate with yourself. You're doing the best you can!”