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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

More by this author

Anjelica Ilovi

Writes about mental perseverance, brain health and joyful living

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Last Updated on January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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