Your Guide to Managing Stress

What is stress?

Stress is what happens to our brains and bodies when we face a threat or challenge. A threat can be anything from a barking dog to an unpaid bill to criticism from your boss.

We might think that stress is an “in the moment” feeling, but it’s actually a cycle that your brain and body go through to avoid danger.

1. Your brain sounds an alarm. This lets your body know there’s a threat.
2. Your body responds. Often with fast breathing, a quick heartbeat, and a dump of adrenaline (a hormone) into your bloodstream. You also may have a fight, flight, or freeze response.
3. Your brain and body recover. Your breathing and heartbeat slow and your adrenaline levels go back to normal. This can only happen when you no longer feel in danger.

When is stress a problem?

Stress is natural but it becomes a problem when you stay in the stress response phase for too long and can’t move onto recovery. In the short term, you might feel frustrated, irritable, or like it’s hard to focus. In the long term, your physical and mental health can suffer.

What’s the difference between stress and anxiety?

Anxiety is a feeling of unease, worry, or fear that lasts even when there is no immediate threat. In contrast, stress goes away when the threat goes away.

What is stress management?

Stress management means doing things to complete the stress cycle so your body can recover.

When you manage your stress, you might find you:

• Have lower blood pressure
• Feel less anxious or depressed
• Sleep better
• Get more things done
• Feel more relaxed in your body
• Have stronger relationships
• Have fewer gut issues
• Have better overall well-being

What can I do to complete the stress cycle?

Even if you can’t get rid of the things causing stress in your life, there’s a lot you can do to tell your body it’s not in danger and help it recover. Try a few of the ideas below — you might be surprised what works for you. Start with just 5-10 minutes a day, then slowly ramp up.

• Move your body. Physical activity is one of the best things you can do to lower stress because it releases tension in your body. Going for a walk, gardening, dancing, and vacuuming are all ways to move your body.
• Eat nutrient- dense foods. Nutrient-rich foods help our bodies feel better and have more energy.
• Get enough sleep. Adults who get restful uninterrupted sleep report lower stress levels. For most people six to eight hours of sleep is ideal.
• Connect with people. You don’t have to talk about your problems. Just spending time together or chatting on the phone can boost your mood.
• Avoid unhealthy habits. Relying on caffeine, alcohol, and tobacco to make you feel good can backfire and hurt your mental health.
• Use mindfulness and relaxation techniques. These are things like deep breathing, meditating, stretching, visualizing a happy place, and knitting.
• Laugh more. Laughing can jumpstart and then calm down your stress response.
• Practice gratitude. Feeling thankful can improve your emotional well-being.
• Make time for self care. These are the things you do to feel happy, relaxed, and well. Start by figuring out which tasks you can put off to give yourself a break.
• Set boundaries. We tend to feel better when we know our limits and needs and when we let other people know them too.
• Volunteer. Being of service to others can lower stress and boost positive, relaxed feelings.

Dive deeper into stress management techniques.

Any ideas for quick stress relief?

• Watch a funny video
• Have a quick call with a friend
• Listen to your favorite song
• Go outside
• Tighten and release each muscle in your body one after another
• Doodle on a notepad
• Stretch your body
• Hold a worry stone or stress ball
• Picture yourself at the beach or in the mountains
• Walk around the block

Get more ideas for quick stress relief.

What other resources are available?

There are several mobile apps available that can help with stress management:

• Calm (meditation, relaxation, and sleep)
• Headspace (meditation, stress relief, and sleep)
• Insight Timer (meditation)
• Ten Percent Happier (meditation)
• Happify (stress relief and sleep)
• Breathe2Relax (stress relief) – usually free in Google Play and App Store
• MindShift® CBT (anxiety relief) – usually free

What should I do if my stress feels unmanageable?

Reach out to your care team. We’re here to help.