April is coming fast, and it could be a doozy. Tax season, ongoing pandemic uncertainty, summer vacation dreaming -- a whole list of things can cause anxiety this time of year. Maybe that’s why the 30-day calendar period was chosen for Stress Awareness Month.
There’s just a lot on our minds nowadays. Considering this, we wanted to offer our top ways to reduce anxiety and ease stress in your life. If you think stress is becoming problematic, it may be worth a 30-day trial of trying some of the following actions consistently, and in the end see if you feel better.
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What is Stress Awareness Month
Stress Awareness Month has been around since 1992, established as a period when health care professionals and those involved with promoting health nationwide focus to boost public awareness about the causes and cures of what officials call a “modern stress epidemic.”
This national and cooperative effort of governmental, health care and nonprofit organizations educates about the real dangers of stress in our lives, and provides coping strategies found effective for a lot of people. It also aims to help eliminate misconceptions about the condition, along with promoting modern advancements in stress treatment.
During the month, you might notice organized public forums, community events, or discussion groups focused on stress awareness. If you’ve felt stressed out and wanted to do something about it, this is a fine time to give it a whirl.
Promo Key Tips to Reduce Stress
It’s amazing how many things to reduce stress are simple. That more of us don’t take advantage of at least one of these actions is perplexing. Just walking more, writing a few minutes each day, laughing a lot, or even lighting candles can make it easier to breathe, relax, sleep, and more.
Here are our key tips to lower stress levels and improve our overall well-being.
1. Exercise
Seriously, this is such an important tip to combat stress, it should be listed twice. Exercise is not just good for you long-term, but done consistently it makes you feel better and relax more. And there are scientifically proven reasons why.
Regular exercise is among the foremost actions you can take to address stress, with a list of associated benefits. Among them:
- Release endorphins. These chemicals boost moods and even kill pain -- and regular exercise fills you up with more of them.
- Combats cortisol. Cortisol is among what are called “stress hormones” in our bodies; and exercise is known to lower their levels long-term.
- Better sleep. Exercise helps better regulate the chemicals noted above, which along with making your body tired, helps improve sleep. Getting adequate, healthy sleep is imperative toward managing stress and just being healthy generally.
- Boost self-esteem. It goes without saying that we feel better when we look better. Exercise helps trim weight and build muscle mass and definition, which can only boost confidence and make us worry just that much less.
Think about what you can do for just the 30 days of April to be more active, such as walking to work if possible, or at least walking during lunch or other breaks. Do it consistently and notice how it makes you feel better.
2. Meditate
Probably the most under-utilized -- and often outright dismissed -- way to reduce stress is to meditate as much as you can. Doing it daily is best, maybe for 15 to 30 minutes right before you sleep for the night. And in today’s gadget-driven world, there are apps (such as Insight Timer to help anyone do it. Wonder what meditation is all about, or just don’t get it? Get comfortable with your favorite soft blanket, plug into an app, close your eyes, and let a stranger’s voice soothingly walk you through it.
Meditation could be one element in a broader program of what is called mindfulness, which many people find beneficial for both mental health and physical health. Quite summarized, it’s a practice of focusing on the present, meaning sensations and thoughts of the right now -- letting go of worries of the past day, weeks, months, or even years. The end result, some say, is “emotional regulation” and more stability of our moods.
3. Write
Too many people have this hesitancy to write. We’re not talking about writing essays to be graded, or producing a novel. To help reduce stress, just try writing it down. Journaling has been effective for many people, especially at night when winding down for the day. It can be as simple as an entry of a single page, starting at top with the day’s challenges, followed by the second half listing what you’re grateful for (this is key, as staying positive is kryptonite to stress).
If there’s space left, write what you want to accomplish the following day. All you need is a journal book, and a pen. Getting those items with some type of slogan, image or logo inscribed on them can help as a reminder of how important the practice is.
4. Laugh
Don’t we always feel better after a real laugh? There’s a medical reason. Laughing releases serotonin, a neurotransmitter in our brain that happens to be what common antidepressant medications target. In short, there are real scientific and physiological reasons why laughter makes us feel good -- and helps alleviate stress and anxiety. Besides the brain chemicals, laughing helps us relax muscles, which loosens tension.
How to laugh more? Purposely try to spend time with friends or family members who make you laugh. Or, watch a television show or movie filled with humorous moments. Even humor-themed groups in social media can get consistent, funny images before your eyes and make you forget your worries, at least momentarily.
Laughter as medicine is gaining traction among scientists, who more often are proving the benefits of a good guffaw for everything from your heart to relationships, our immune systems, and much more.
5. Plan
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Just plan ahead. Easier said than done, right? Not really, if you simplify it. We already mentioned, above, the importance of writing things down. You can be amazed at how that simple task -- writing down all the things that need to be done, then prioritizing them -- can reduce stress daily. We call it planning better, but it also can be titled “procrastination killer.”
Let’s face it, we live in a hurry-worry world. Everyone is connected on a moment’s notice, and it’s hard to find time to do everything let alone set aside time for our own rest and mental health. Therefore, it is important now more than ever to plan ahead.
Constantly scrambling to “catch up” takes a toll on your mind and body. Focus on avoiding it by applying simple tips, such as using a good ol’ fashioned day planner, which is a visual reminder of a “to-do” list, probably more effective than the computer applications many use today. Having that little calendar notebook with you, or in locations you see all the time can, constantly remind you to “do something” -- and avoid procrastination-driven stress in the process.
6. Scents
You can be amazed what burning a scented candle, or fragrance-thick essential oils, can do for your mood. Scents can rekindle fond memories, like the smells of the holidays, or maybe a pine tinge reminds of a past vacation. Certain scents, like lavender, chamomile, and rose, are known to make us relax and reduce anxiety, and therefore lower stress levels. Something as simple as an orange blossom scent can change the dynamics of an office.
It’s called aromatherapy and there are studies that concluded how they can improve sleep and diminish anxiety.
7. Friends
Remember the television series “Friends”? The sitcom began in 1994 -- not long after Stress Awareness Month began -- and chronicled 6 friends through funny adventures, serious romantic situations, and career-related matters. It was tremendously successful, and part of the reason was, it made viewers feel better.
Why is that? Part of it involves the stresses of the period -- early post-Cold War years, an economic recession, uncertainty with a new president, burgeoning computer technology, horrible natural disasters, and more. Americans were feeling the stresses of life, and the show conveyed that no matter how tough it got out there, good friends (and family) makes everything okay.
As with stress reduction strategies outlined above, there are reasons for this proven in studies. Yes, scientists have had interest in social support from family and friends as it relates to managing stressful periods.
For instance, a study found that experiencing times with friends and children helped release oxytocin, a natural stress reliever in our bodies. Going the opposite way, other research discovered that women and men with less amounts of social connections were more prone to suffering from anxiety and depression.
So, spending time with your friends -- even if just in silly coffee shop situations like scenes in the TV show -- can help make stressful times more tolerable. It can be hugely beneficial to make a concerted effort to nurture and build your social connections. Think in real life, or actual telephone calls to hear a voice, and not just quick instant messaging over gadgets or social media.
Implications of Stress for Businesses
We explored this topic because Promo Key works with business owners to promote what they do and ultimately improve success and be profitable. A huge part of that, as any veteran business owner knows, is your people. Happy employees mean more productivity, and better end results.
Business owners who acknowledge this and make efforts to address it can be hugely more successful. Think about how a positive, very happy workplace flows, with less drama, fewer instances of employee absenteeism, (hopefully) fewer mishaps, and more.
If you are concerned with things like morale or employee happiness overall at your business, you can start with little things to show your workers that you care, that you acknowledge that there are other important things in their lives besides work.
It can be helpful to post slogans of the week in very viewable places, or having funny (yet appropriate) work-related reminders around, perhaps in a planned weeklong or even monthlong effort toward some type of a goal. Heck, even celebrating Stress Awareness Month for all of April, with actions visible to employees at all times, could help by letting them know you understand their stresses, and are empathetic.
Not to toot our own horn, but here are a couple of ideas to help get you started. Reports indicate that about 70% of American adults feel stress or anxiety every day; and 29 to 40% of us feel “extremely stressed at work.” That data alone should make a business owner want to do something about it.
Happy Stress Awareness Month!
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Featured Photo at the very top By Gabby K from Pexel
