Simple Ways to Navigate Stress

Life can throw a lot at you. From unexpected loss to unreleting obligations, life's stressors can build and take a toll on your well-being.

If you've experienced difficult or traumatic events, it’s normal to have some type of stress reaction and for your body to hold on to those experiences. Symptoms of stress or trauma can include:

• Physical symptoms: shortness of breath, chest pain, rapid heart rate, muscle tension.
• Cognitive symptoms: impaired concentration, memory, problem solving or intrusive images or dreams.
• Emotional symptoms: anxiety, panic, depression, irritability, anger, feelings of emptiness.
• Behavioral symptoms: being hyper-alert to your environment, isolating, decreased appetite and sleep, increased alcohol consumption.

These symptoms can occur immediately or in the days or weeks that follow a life-changing event. Sometimes they may not occur for months, but can last for many weeks once they appear. If you experience chronic symptoms that interfere with your daily functioning, it’s important to seek professional support.

Noticing and attending to the symptoms of stress or trauma in our bodies are key to addressing and treating these issues. Often, when we change the way an experience affects our bodies, it changes our emotions and thoughts, which then changes our behaviors. Here are some strategies you can try to feel better:

Help Calm Your Nervous System

• Take calming abdominal breaths. Place a hand on your belly, above the belly button. Inhale slowly and deeply through your nose, feeling your belly expand. Exhale slowly and fully through your nose, allowing your whole body to relax.
• Ground yourself through your feet. Note the sensations in your feet. Feel how they root you to the earth.
• Notice points of contact. These are the points where your body touches another surface or body part. Note the sensations, temperature and textures. For example, feel your back against a chair, your buttocks on the seat.
• Practice centering. Place your hand on your heart center. Feel the warmth and touch of your hand and direct positive affirmations to your being.
• Notice and name details in your environment. Look for colors, shapes and textures.
• Imagine a peaceful, calm, nurturing place. Notice the sights, sounds, smells and sensations.
• Soothe yourself through your senses. Choose calming activities that stimulate one of the following senses: vision, hearing, smell, taste or touch. Notice the details of each sensation.
• Listen to meditation and guided imagery practices. Download free apps like Insight Timer, Calm or Headspace.

Help Brighten Your Mood

• Engage in simple, pleasurable activities.
• Express your feelings: Say them, write them down or draw them.
• Focus on what you’re grateful for, even the simplest things.
• Imagine a beautiful, nurturing place. Notice the sights, sounds, smells and body sensations.
• Lengthen your spine, feeling the vertebrae stacked one on top of the other. Hold your head upright, draw your shoulders back, open your chest and put your feet on the floor.
• Listen to motivational and inspirational talks. Take media breaks — especially from watching the news.
• Listen to music you enjoy and sing along.
• Move your body. Walk, hike or dance in your living room!
• Take a break to be in nature. Find something soothing to do outdoors.

Other Important Things to Do

• Acknowledge that this is a difficult time, and it’s okay to have a lot of different feelings. Offer yourself compassion.
• Balance structured, busy time with downtime and rest.
• Do things that feel good.
• Don’t make any life changing decisions under duress. Notice where you can make simple decisions which will give you a sense of control.
• Eat regular, nutritious meals and snacks, even if you aren’t hungry.
• Get plenty of rest.
• Keep a journal of your feelings and experiences, if that’s helpful.
• Maintain some normalcy and routine where you can.
• Reach out. Spend time connecting with others by phone or through video chat.
• Talk to people about your experiences, as long as it feels helpful and doesn’t increase your anxiety or stress.

Remember, you’re not alone, and you have the ability to heal and return to wholeness.