Motherhood is hard. Especially in a world that can feel extra challenging these days. Whether you realize it or not, your body is likely in a natural reaction to dealing with struggles and challenge. And that process is called Stress.
With April being Stress Awareness Month, it’s important to highlight what stress is and why you should care about it. Even more, did you know you can help decrease the negative effects of it? Here’s 5 tips to reduce stress and find peace in each day. You’ll also be adding in health boosting joy into your daily routine.
What is Stress?
Stress happens to all of us and while the effects vary, the definition is the same. It’s defined as the following:
- a normal response to the body when facing a challenge (stressor)
- elicits physical and mental responses
- designed to help you adjust to new situations
- can be a positive thing (ex: make you work harder before a deadline)
- should have relief; balanced with periods of relaxation.
10 Causes of Stress
Many factors cause stress. Even good things such as a wedding or birth of a baby causes stress. Other common examples include:
- Job change
- Managing money
- Difficult relationship
- Not having enough work or activity to do
- Experiencing hostility or discrimination
- Everyday tasks (like chores, deadlines)
- Infertility/Miscarriage
- Illness of loved one– parent, child, friend
- Living through a stressful time– ex: pandemic
- Balancing your needs along with the needs of others
Really, stress comes from any situation that makes you feel:
- worry/uncertainty
- under pressure
- overwhelmed
You can see how stress is inevitable! I’m sure you can think of a handful of potential stressors you are facing today.
Here’s something else to note:
Given the same situation, the level of stress that you feel may not be the same as your friend.
Our experiences, comfort levels, resources and support dictate how well we can cope or deal with a challenge.
(Remember the mention of bio individuality mentioned in my defining wellness post? Plays a big role here)
Yet, acknowledging that we all struggle is known. And we all need to be aware of the effects stressors have on our health and bodies.
Why You Should Reduce Stress
I already mentioned that stress is a normal response and one that helps us adapt to a situation. To me, it’s a key indicator to finding and maintaining that balance in life.
However, we must be aware of stressors in our life and work to find relief, even if we can’t change the situation immediately. If not, our body shifts from acute stress to long term stress.
Long term stress, also known as chronic stress or stress without relief, literally breaks down the body.
The Negative Effects of Stress
Chronic stress impacts your whole body. For example, you’re likely to experience the following:
- Headaches, aches and pains
- Exhaustion (and yet trouble sleeping)
- High blood pressure
- Muscle tension and jaw clenching
- Stomach or digestive problems
- Weak immune system
Research shows that ongoing stress contributes to development of major illnesses such as heart disease, depression and obesity.
And, on a day-to-day basis, you’re likely to experience the harsh emotional and mental symptoms such as:
- anxiety/irritability
- sadness/depression
- brain fog
- panic
So even if you have some really good habits (eating clean, working out) that you do each day, ignoring the stress can actually minimize the health benefits of those in the long run.
To illustrate, feel free to read my personal experience with stress in motherhood and how letting go of my restriction mindset actually improved my wellness. Spoiler: I became healthier when I actually allowed canned biscuits and frozen pizza into my life.
How to Diminish and Manage Stress
Yes, reducing stress takes work, but it’s not as complicated as it seems to get started.
In fact, there’s some really easy things you can do right after reading this post! You’ll work to reduce both short term and long-term stress. And likely find joy in adding these into your routine.
Know that there are literally 20 ways to reduce stress that range from listening to music to gardening. Find what works for you. Here’s 5 tips to reduce stress that also elevate your daily routine.
5 Stress Busting Tips To Do Right Now
1. Deep Breathe
The way we take our next breath and let it out can transform us. And a simple thing to do to relieve stress quickly from home, in the car, or when we wake in the night. You can benefit from just 3 focused breaths or practice for 10 minutes. Either way, try this:
- Get comforable
- Breathe in through your nose (allowing air to fill your belly)
- Exhale through your nose or mouth
Placing one hand on your belly and one on your chest is a great way to focus. You’ll feel your belly hand move more than your chest. Even better if you can picture breathing in “peace” and breathing out “stress.”
Give it a try!
2. Prayer and Gratitude
Prayer, a form of mediation, and gratitude can help the mind and body relax. Here, you can partner with Christ and rely on a source stronger than yourself. Your mind shifts to a new perspective, finds forgiveness and reminds you of your purpose.
This allows an outlet to acknowledge the hardship and release the emotion that causes physical stress in your body. Like exercise, research has shown you’ll reap immediate benefits.
For more on this please read the Power and Benefits of Gratitude and How to Practice Gratitude in Motherhood
3. Exercise
Literally any form of activity is a stress reliever. Being physical is going to amp up those feel-good endorphins and enhance your well-being. You can change your mind and your mood just from moving. Even with 10 minutes of movement!
Need more convincing? Here’s your Ultimate Guide to Quick Workouts
4. Limit Social Media Time
If you think the news or social media are adding to your stress (truth: it is), disconnect for a while.
And make a rule to not be on your phone or social media before bed so that you can stay as calm as possible to enhance a good night’s sleep. Limiting social media also makes more time for socializing with others.
5. Connect with Others
If you read my recent blog post (the one connection every mom needs), you find all the benefits of connection. Remember– connecting with others actually has a powerful effect on you. While it may be easy to isolate, you can literally distract yourself and change your mood by talking and serving others.
Side note: you should connect with someone who you trust and truly supports you, otherwise, it might add to the stress 😉
Overall, stress is inevitable. We all experience it and, at times, it can be a good thing. However, when you fail to escape it, even just stepping away from it momentarily, it can truly be detrimental to your health. With these simple 5 tips to reduce stress, you take charge and improve how you react to everyday life.
Motherhood, in general, is a stressor. That’s not necessarily a bad thing; rather, it highlights the importance of leading a healthy lifestyle. And one that honors stress reducing activity.
Stress Management Plan
Sleep, Nutrition, Self-Care are all important components of a stress management. Be sure to check out these other blog posts: Be sure to check out these posts:
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