Best ways to manage stress
Stressful situations trigger a physical reaction known as the stress response. The brain relays warnings to the muscles, which tighten, and to the adrenal glands, which release stress hormones such as adrenaline and cortisol. These hormones help your body prepare to fight or flee to safety: your heart pounds, blood pressure rises, and more of your blood is sent to your brain and muscles; your breath quickens to get more oxygen into your blood; and your body releases sugars and fats into the blood for energy.
In the short term, the stress response can help you navigate a difficult situation. But chronic stress can lead to physical damage. “Stress increases blood sugar and can make diabetes worse. It can create high blood pressure and cause insomnia. It can also make people become anxious, worried, depressed, or frustrated,” says Dr. Webster. Chronic stress also increases the risk of heart disease, heartburn, and many other health problems.
These are activities that trigger the relaxation response, a physiological change that can help lower your blood pressure, heart rate, breathing rate, oxygen consumption, and stress hormones. You can achieve this with activities such as meditation, guided imagery, yoga, and deep breathing exercises.
CBT is based on the idea that changing unhealthy thinking can change your emotions. A CBT therapist will help you identify negative thinking and learn to automatically replace it with healthy or positive thoughts.
“When people set goals for themselves, they have a positive sense of commitment, feel they’re in control, and are optimistic,” says Dr. Webster. She recommends setting goals in your career, relationships, creativity, play, and health.