When was the last time you felt stressed out?
Were you at home? At work? Are there places where you feel "stressed out" more often?
Stressed is a common feeling – and growing more common by the day.
Gallup recently performed a poll called the state of global emotions for the years 2020 and 2021.
Gallup discovered through this poll that "In 2021, people worldwide felt more worried, stressed, and sad than at any time in the past 16 years."
I had to reread that quote a couple of times to fully digest its scope.
Times are hard – I don't need to convince you of that. Only you know the weight of the stress on your shoulders -- but one thing is for sure -- you know what pressure, stress, and anxiety feels like.
But what do you do when hard times come? Do you have a technique (or techniques) to manage and alleviate stress?
Here are three tools I use to reduce stress:
Write out my feelings. I’ve found it therapeutic to put pen to paper and let my stream of consciousness flow out. Start writing without thinking. Perhaps set a time limit (10 to 30 minutes) or a page limit (1 to 3 full pages) and try to fill that quota. Often, letting pent-up stress and anxiety bleed out through the ink of a pen helps tame and manage the stress and anxiety that would ruminate and fester if kept inside.
Exercise. Just like putting pen to paper helps reduce stress, putting feet to the pavement is another effective way to manage anxiety. Exercise elevates your heart rate and releases endorphins (the brain's happy chemical), which help you naturally feel better. Go for a walk – or better yet, go for a run. Leash up the dog and make it an adventure together. I have a German Shepherd who reminds me daily about the importance of exercise.
Pray or Meditate. Prayer is an essential practice in my life. I am a person of faith, and I understand that you may not be. That is ok, and I respect that. However, let me share with you why I feel that prayer is foundational to reducing stress. Through prayer, I bring my worries to God who helps me with them. Each morning, I spend time intentionally praying. It's not fancy – and I don't always have eloquent words to say – but I talk to God about how I feel. I tell him what I'm thinking about and what I'm worried about – and I ask Him for help to manage the stresses and pressures of life. Sometimes as I pray, I'm reminded of certain scriptures – like in 1 Peter 5:7 (Cast all your anxiety on him because he cares for you) or Philippians 4:6-7 (Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.) And these words help me by reminding me of what I believe to be true. Science confirms the benefits of prayer and meditation as well. Michael Formica (in Psychology Today) says, "Prayer, like meditation, influences our state of mind, which, in turn, influences our "state of body". It reduces the experience of anxiety, elevates a depressed mood, lowers blood pressure, stabilizes sleep patterns and impacts autonomic functions like digestion and breathing."
If you're feeling the effects of stress and anxiety today, which one will you try – writing, exercise, or prayer? Perhaps, if you’re really feeling the weight of stress, go for all three!
Never feel guilty about making yourself and your mental health a priority – because being less stressed makes you a better employee, a better husband or wife, a better parent, and truly a better person.
You can take action today!
