The experience of stress can lead to physical impacts on the body. You might feel like you have muscle tension that leads to headaches or body aches. Perhaps you’re experiencing digestive issues or trouble sleeping. These are only a few examples of how stress can physically manifest in your body. A good way to combat this is by regular exercise. Exercise can help to reduce muscle tension, improve sleep quality, help to strengthen the heart and reduce the risk of heart disease. Make sure you find the time to fit physical activity in your routine. Activities can include; brisk walks, hiking, stretching or even a few jumping jacks. This will make a difference in releasing stress in your body.

Trying to keep up with life is overwhelming. This is especially true when we have deadlines, families and our daily duties. Stressing over time constrains can greatly affect your stress levels. Thankfully managing your time can be the solution. Start by setting priorities throughout your week and jotting them down on a planner. Take regular breaks throughout your day. Avoid multitasking and delegate your tasks more. If you are approached to do more than you can handle, know your limits and feel comfortable with saying no. Learn how to manage distractions like social media to maximize your time. A little organization will help keep you productive and lower stress.

Lack of sleep can increase stress levels. When you're sleep-deprived, your body produces more of the stress hormone cortisol. This can create increased stress levels that make it harder to sleep. It also leads to higher stress levels the next day. On the other hand, being well rested provides you with a clear mind and rested body. In order to receive proper sleep, developing good sleep habits is key. Make sure you are sticking to a sleep schedule that gives you plenty of rest. Going to sleep and waking up at the same time everyday helps regulate your body’s internal clock to improve sleep quality. Having a relaxing night time routine also helps you whine down. This could include reading, taking a bath, or practicing relaxation techniques like stretches. Make sure your sleep environment is quiet, dark, and cool.

Having a well-balanced diet is beneficial for your health. This is also true when managing stress. Eating nutritious food can help promote a sense of relaxation. For example, complex carbs like whole grain bread, pasta, and brown rice can boost levels of serotonin – a chemical in your body that helps with mood regulation. Omega-3 fatty acids found in fatty fish, nuts, and seeds can help reduce symptoms of stress. Dark chocolate contains antioxidants that can lower cortisol levels. Herbal teas like chamomile promote relaxation. Leafy greens like spinach and kale are rich in magnesium which help with anxiety. Next time you are grocery shopping, consider choosing healthy items for fuel when dealing with stress.

Breathing techniques can be a powerful tool for reducing stress. Deep breathing helps slow down your heart rate and lower blood pressure. You can practice this by inhaling deeply through your nose, holding it for a few seconds and slowly releasing through your mouth. Another technique is abdominal breathing. This focuses on breathing deeply into your abdomen. By practicing these breathing techniques you can physically calm your body and manage your stress.

Stress can be difficult to deal with. Don’t let it get in the way of your health. Manage your stress the best way you can and see a health care professional for additional help. At Clinicas, we can help you and your family establish great health routines. We offer Mental Health Care services at our health centers throughout Ventura County. We’re here to help you and your family. You can also read more about Clinicas Mental Health Care online.