STRESS LESS

Stress -especially when chroic - can have a serious impact on both physical and mental health.  

1. Mental and Emotional Health-

• Anxiety & Depression:  Prolonged stress can trigger or worsen anxiety disorders and depression

• Memory & Focus:  Stress hormones (like cortisol) interfere with concentration, memory, and decision - making

• Mood Swings:  You may feel irritable, overwhelmed, or emotionally drained.

2. Cardiovacular System-

• High Blood Pressure:  Stress causes your heart to beat faster and blood vessels to narrow, raising blood pressure.

• Heart Disease:  Long -term stress increases the risk of heart attacks, strokes, and other cardiovascular issures

3. Diagestive System -

• Stomach issues:  Stress can cause or worsen idigestion, bloating, heartburn, and irritable bowel syndrome (IBS)

• Appetite Changes:  Some people eat more (stress eating), while others lose their appetite.

4. Sleep Disruption- 

• Insomnia:  Racing thoughts or anxiety at night can keep you awake.

• Poor sleep quality:  Stress interferes with deep, restful sleep, leaving you fatigued.

5. Immune System-

• Weakened immunity:  Chronic stress reduces your body's ability to fight off infections and heal wounds.  

• Incresased inflammation:  This contridues to long -term illnesses like arthritis, autoimmune diseases, and even cancer.  

6. Hormonal and Metabolic Effects-

• Cortisol Overload:  Consant stress floods your body with cortisol, which can lead to: 

  • Weight gain (especially belly fat)

  • Hight blood sugar

  • Insulin resistance (risk for type 2 diabetes)

7. Reproducive & Hormonal Systems-

• Irregular Periods or worsened PMS symptoms in women.

• Reduced libido or sexual dysfuncion in both men and women.

• Fertitilty issues due to hormone imbalances

8. Muscle and Joint Pain-

• Stress causes muscle tension, which may lead to headaches, back pain, jaw cleanching, or general body aches. 

Stress in small doses can be usefull (in emergencies), but Chronic Stress can silently wear down nearly every system in your body.  Managing stress is vital for long-term health. 

Effective Stress Management Techniques

1. Mindfulness & Meditation

What is doen: Calms the nervous system, reduces cortisol (stress hormone), and enhances focus. 

Try: 

• 5 - 10 minutes of deep breathing or guided meditation daily (Apps: Headspace, Calm, or YouTube). 

• Simple technique: Inhale 4 seconds - Hold 4- Exhale 6- Repat.

2. Regular Physical Activity

What is does: Releases endorphins ("feel -good" chemicals), lowers stress, improves sleep 

Try: 

• 30 minutes of walking, danceing, yoga, or any enjoyable activity most days.

• Even light stretching helps erlieve tension.

3. Journaling 

What is does: Helps release pent-up thoughts and emotions, improves mental clarity.

Try:

• Write about your day, worries, or what you're grateful for (3 things daily is enough).

4. Prioritize Sleep

What is does: Restores the mind and body, improves resilience to stress.

Try:

• Create a wind-down routine (see Previous sleep tips).

• Aim for 7-9 hours of quality sleep

5. Cognitive Techniques

What is does: Helps you challenge and reframe negative thinking

Try:

• Ask yourself: "Is this thought helpful or true?"

• Replace worry-based thoughts with constructive ones. 

6. Social Connection

What it does: Talking to someone reduces feelings of isoulation and gives persspective.

Try:

• Reach out to a friend, join a group, or speak with a therapist if needed. 

7. Hobbies & joyful Activites

What is does: Activates pleasure centers in the brain, reduces tension.

Try: 

• Drawing, cooking, gardening, musica, crafting- whatever you enjoy. 

8. Time in Nature

What is does: Lowers cortisol, heart rate, and blood pressure.

Try: 

• Spend 15 -30 minutes in a park, forest, or just under the sun. 

9. Reduce Stress Triggers

What is does: Makes your environment more manageable. 

Try:

• Organize your tasks with a to-do list. 

• Set boundaries (say no when needed).

10. Professional Support

What is does: Therapists, counselors, or coaches can help with deeper or persistent stress.

Try:

• Congnitive Behavioral Therapy(CBT) is especially effective. 

Daily Stress -Reducation Plan 

Morining (Start Your Day Calm& Focused)

1. Wake Up Routine (15- 30 Minutes)

• Hydrate: Drink a glass of water.

• Streatch or light Movement: 5 -10 Minutes of gentle yoga or walking.

• Get sunlight: Open a window or go outisde for at least 10-15 minutes.

• Mindulness Moment:  5 minutes of deep breathing, gratitude Journaling, or meditation. 

• Listen to calming musci or a motivational podcast while preparing for the day. 

Midday (Manage Stress Before It Builds)

1. Movement Break (10- 30 minutes)

• Walk outside or do lihgt exercise after lunch.

• If sitting at desk, streatch every hour for 1 - 2 minutes.

2. Mind Reset (1-5 Minutes)

• Try box breathing (inhale 4s - hold 4s - exhale 4s- hold 4s)

• Step away from screens or take a mindful break. 

• A healthy snack (like fruit, nuts, or tea) and brief journaling(what's going well today?)

Evening (Decompress After the Day)

1. Unwind Time (1hours before bed)

• Shut down screens (or use blue light filters).

• Dim the lights.

  • Do a relaxing activity:

  • Read a book

  • Take a wark bath

  • Journal (write down what stressed you today and let it go)

  • Try a short meditation or body scan (YouTube has free ones).

Sleep Routine

• Aim for 7 - 9 hours.

• Stickto a regular bedtime.

• Keep the room cool, dark, and quiet.

Weekly Add -Ons

• 1- 2 social check -Ins: Call a friend or go for a walk with someone.

• 1 hour of "you time": Do something fun or creative (No productivity required). 

• Nature time:  Spend at least 30 minutes outside once or twice a week.