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10 Ways to Manage Stress So It Doesn’t Make You Sick

10 Ways to Manage Stress So It Doesn’t Make You Sick

I experienced a long-term illness relating to prolonged high levels of stress because I hadn’t learned ways to manage stress. I came to a point where I had to do something major about it. It was a life-changing experience. I dove into books, meditation, and prayer. I saturated my mind with research. I took time off work.

My stress resulted from a series of events. Because I hadn’t learned the right ways to manage stress, my body became very sick. What also contributed to my stress was my thought patterns. I always focused on high achievement and tried to go beyond my abilities. As a result I burnt out quite a few times.

Witnessing people twice my age who suffer from an array of problems due to a lack of stress management skills really put things in perspective for me. They have accomplished amazing things, but at the cost of their health, family and own well-being. Seeing the complications and regrets of some of these people has really enforced my desire to learn how to lead a balanced life from a young age.

When my body wasn’t functioning properly, stress was completely overlooked. The doctors and specialists never asked about stress or tested my body for increased cortisol, hormones and symptoms related to stress. I had to find out about those factors through my own research and by turning to a naturopath. I am not against doctors, but the experience made me realize that we are responsible for our own bodies. We need to recognize the warning signs, take time out to center ourselves and always be conscious of our health.

Before you jump into the stress-management techniques, you should look at some of the symptoms of stress to see if you might be suffering from it.

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Physical signs of stress:

  • Tiredness, fatigue, lethargy
  • Heart palpitations; racing pulse; rapid, shallow breathing
  • Muscle tension and aches
  • Shakiness, tremors, tics, twitches
  • Heartburn, indigestion, diarrhea, constipation
  • Nervousness
  • Dry mouth and throat
  • Excessive sweating, clammy hands, cold hands and/or feet
  • Rashes, hives, itching
  • Nail-biting, fidgeting, hair-twirling, hair-pulling
  • Frequent urination
  • Lowered libido
  • Overeating, loss of appetite
  • Sleep difficulties
  • Increased use of alcohol and/or drugs and medications

Psychological signs of stress:

  • Irritability, impatience, anger, hostility
  • Worry, anxiety, panic
  • Moodiness, sadness, feeling upset
  • Intrusive and/or racing thoughts
  • Memory lapses, difficulties in concentrating, indecision
  • Frequent absences from work, lowered productivity
  • Feeling overwhelmed
  • Loss of sense of humor

Prolonged and/or intense stress can have more serious effects. It can make you sick! There are more symptoms/signs—this is just a guide.

Now, what are some ways to manage stress?

1) Don’t rush through life

Why are we all rushing anyways? I don’t want to be morbid, death awaits us all. Are we in a rush to die? People put their health at risk to pursue their ambitions. This can create an urgency that leads to stress. I myself have felt this need to achieve a lot from a young age, with the result that I was always busy and put in a lot of effort toward the future. Currently when I feel that need to rush and be busy, I immediately recognize it and do something about it, even if it means a day or two off. This centers my mind and body and helps me live in the moment. Slow down, enjoy the ride and be effective—not just busy.

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For those in their 20s (like me) this quote hit home for me: “Nothing will ruin your 20s more than thinking you should have your life together already.”– Aimee-Cherie

2) Don’t skip meals

Being involved in the workforce for many years I witnessed fellow employees missing lunch due to a heavy workload. They would also share the fact that they had no time for breakfast either. Placing work or commitments before your health can lead to stress on your body. The body requires fuel to work efficiently and if you’re not taking the time to fuel up, you will run on empty. You wouldn’t keep driving a car without fuel! So why would you do it to your body?

3) Don’t take your stress out on those close to you

When you’re stressed you may not act like yourself. The people around you may become targets of attacks in a heightened state of emotion, anxiety or impatience. It is important to implement self-control and perhaps fair to communicate how you feel with those you trust. When I have opened up about how I feel, I have been amazed at the words of encouragement that I have received. It puts things in perspective and shows us how stress is self-created and can be eliminated. Your family and friends should be the people you can be relaxed with. So don’t burn those bridges!

4) Don’t blame everyone else

If you tell yourself that it is everyone else’s fault that you are stressed, that does nothing but keep you stressed. Years ago I was in a position where I was given a lot of responsibility and not much training. That imposed stress on my body, mind, and desire to work. I stuck it out because the money was good, I felt lucky to be given the opportunity, and I didn’t want to let anyone down. I blamed my stress on the workload, a boss who didn’t listen, and peers who spent more time gossiping than working. Eventually I burned out. Take control of your life. If you can’t change the environment, find a new one.

5) Don’t overwork yourself

At the age of 26 I am quickly learning the importance of not overworking myself. From a young age I had a high achiever’s mentality: I pushed too hard and would be discouraged if results were not at a high standard. There’s nothing wrong with aiming for high standards, but aiming for perfectionism at the cost of your happiness is sure to disappoint. In the corporate world and among people I know, there are many who overwork themselves and label it success. Overworking yourself can cause stress in your body, mind and soul. It’s disruptive to a balanced life. I view success as having a well-rounded life and schedule, one that makes time for health, relationships, family and downtime.

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6) Don’t make excuses when you are unwell

I remember a woman who was awfully sick and kept coming into work. She complained that she had a lot of work to do and no time to take off to recover. I recognized her excuse because I had used it myself before. I told her, “You can’t work if you’re dead.” She took a day or two off to recuperate. If your boss or those around you can’t respect your choice to take care of health, they are not worth your time!

7) Don’t ignore it

If you are feeling stressed out, or if you relate to any of the symptoms above, don’t ignore it. Many live in denial and cease to do anything about the state of stress they are in. People may not even realize how stressed they really are. I didn’t. It wasn’t until I allowed my body to recover and went on a journey of self exploration that I came to terms with how stressed my body was. I feel I escaped an early death or long term disability. Don’t keep putting off those warning signs. Check in with yourself and do something about it. Learn stress management skills and get to the bottom of your stress before it gets worse.

8) Don’t take your body or life for granted

Stress is a sign that we need to slow down, take action and focus on what is stressing us. By pushing stress to the side and allowing it to build up, the person who suffers the most is you. Stress can lead to serious illness, psychological disorders and death. It can hurt and cause pain for those closest to you. I never knew stress could bring on disease until I experienced it first-hand. Stress is serious if left unmanaged and/or ignored. If you feel you may be letting people down because you need time out, you need to start loving yourself more. Quitting my career to focus on my health and moving away for six months meant putting myself first. I surrendered having a great income, job security (in a sense) and my career, all in order to get myself together. I distanced myself from family and friends for a short while to be alone and regain strength. The people who love you will stand by you. You may also attract the right people into your life, people who will help you in your journey toward a balanced life.

9) Don’t put off exercise

Exercise helps with releasing stress and clearing the mind. When you are looking after yourself physically you can have a better approach toward your work, issues, and stressors. When I feel overwhelmed, going for a walk or run in the sun gets all the negative energy out of my body. Just don’t overdo it. Stay balanced, focused and consistent. Don’t over-train as it can lead to further stress.

10) Don’t let tomorrow’s worries overwhelm today

If you worry, have anxiety, and people refer to you as a stress head then you are not alone! Since I was a little girl I was worried all of the time. It didn’t help that I came from a religious background where they told us to be good or we would go to hell. Nonetheless, my journey of letting go of worries, anxiety and what I cannot control has been amazing. I will admit it’s been tough but it’s very possible. Embracing the present moment and allowing things to be will decrease your stress. Those butterflies, tight knots in your belly and racing thoughts can be managed. At any time in our life tragedy can come, relationships may end or you may not do well in your assignments! Spending your energy and thoughts on worry won’t help you or your body. Have faith that life has good things in store for you. Allow what is meant to be, be, while doing your best in your own endeavors. When one door shuts, another will open. Say no to stress by saying no to worry!

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There are a lot more stories and guides to stress out there. Here are a few references I found useful:

Australian Psychological Society 2012,Understanding and Managing Stress, http://www.psychology.org.au

Elkin, A 2013, Stress Management for Dummies, John Wiley & Sons

Lees, M 1966, D-Stress Building Resilience in Challenging Times, Inner Cents

Parmer, S & Cooper, C 2008, How To Deal with Stress, (2nd Edn)

Featured photo credit: GaborfromHungary via morguefile.com

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Anjelica Ilovi

Anjelica writes about how to grind and unwind for increased productivity, focus and joyful living anjelicailovi.com {grind + unwind}

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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