The start of a new year is often associated with fresh beginnings and the opportunity to set new goals and resolutions. It’s a time when many of us, including myself, embark on a journey of self-improvement and strive to make positive changes in our lives. However, life doesn’t always go as planned, and sometimes unexpected challenges come our way, throwing us off course. Instead of being a time of new beginnings, the new year can become a period of stress and uncertainty.
Life Can be Heavy
This was exactly the case for me. Just as I was ready to kickstart the year with a renewed sense of purpose and determination, life decided to throw me a curveball. On the very first day of the new year, I received a phone call that shattered my world. My brother had suffered a traumatic brain injury. The news hit me like a ton of bricks, and suddenly, all my plans for self-improvement took a backseat.
To make matters worse, my husband fell ill and was in bed for a week, leaving me to juggle not only my responsibilities but his. On top of that, I had to deal with childcare issues and the sudden death of a co-worker. And let’s not forget the overwhelming pressure of work that is constantly weighing on my shoulders. It felt like I was being pulled in a million different directions, and my mind was constantly racing with worries and thoughts. The stress began to take a toll on my physical health as well, with my TMJ acting up and causing excruciating pain. I found myself visiting the dentist twice, convinced that I had somehow managed to crack every single tooth in my mouth from clenching my jaw due to the overwhelming stress.
Both mentally and physically, I was struggling. It became increasingly difficult to find the strength to show up for my children each day, as I was consumed by anxiety and exhaustion. The optimism I had felt at the beginning of the year had been replaced by a sense of despair. However, deep down, I knew that I couldn’t let these challenges define me. I had to find a way to regain my inner peace and calmness, to counteract the stress that was threatening to consume me.
Regaining My Equilibrium
With renewed determination, I made the decision to start again. One thing I learned throughout my challenging journey towards parenthood, was the importance of self-compassion. This meant granting myself the grace of patience and understanding that it’s alright to feel a bit lost sometimes. Although I know that progress won’t occur instantaneously, I understand the significance of taking small, steady strides towards regaining my equilibrium.
Strategies to Reduce Stress and Fight Fatigue
1. Sleep
Tracking my sleep patterns and understanding the quality of my sleep has become crucial for me. That’s why I decided to give the Shuteye Sleep Tracker a try. It’s been a game-changer in helping me monitor my sleep habits and gain insights into how much restful sleep I’m getting each night. Surprisingly, the app revealed that I was only sleeping for about 4 hours, which explained why I felt so dreadful during the day. Armed with this knowledge, I was able to take steps to improve my sleep and prioritize it as an essential part of my daily routine.
Benefits of Sleep on Stress: Countless studies have highlighted the positive impact of sleep on stress reduction. They found that individuals who consistently get enough sleep experience lower levels of perceived stress and are better able to manage daily stressors. Additionally, they revealed that sleep deprivation can impair cognitive function and increase vulnerability to stress. In contrast, a well-rested brain is more capable of regulating emotions and making rational decisions, ultimately leading to a reduced stress response [1,2,3,4]. So, if you’re looking to alleviate stress and improve your overall well-being, ensuring you get enough quality sleep is essential.
2. Exercise
To combat the stress that had been weighing me down, I started lifting weights and hopped back on the Peloton. Not only does exercise help me release pent-up tension and boost my mood, but it also provides a much-needed outlet for my energy. The endorphins released during workouts act as natural stress relievers, leaving me feeling more relaxed and rejuvenated after each session.
Benefits of Exercise: Engaging in regular exercise has been proven to have numerous benefits when it comes to managing stress. Research studies have consistently shown that physical activity can help reduce stress levels and improve overall mental well-being. Exercise stimulates the production of endorphins, which are natural mood boosters that can help alleviate feelings of anxiety and tension. Additionally, engaging in physical activity can provide a much-needed distraction from daily stressors. It allows individuals to focus on the present moment and clear their minds. Regular exercise also promotes better sleep, which is crucial for stress management. By incorporating exercise into your routine, you can reap the many benefits it offers in terms of stress reduction and overall mental health.
3. Reading
Rediscovering the joy of reading has been a transformative experience for me. While I’ve always been captivated by the allure of mystery novels, I’ve also made a conscious effort to delve into educational books in recent years. I firmly believe that personal growth and continuous learning are essential, and thus, I’ve embraced the opportunity to expand my knowledge through various genres.
Reading has proven to be an incredible stress reliever. It provides me with a much-needed escape from the overwhelming demands of daily life. It not only helps me unwind and relax, but it also allows me to delve into different worlds and explore new ideas. By immersing myself in the pages of a book, I can expand my knowledge and broaden my horizons, gaining fresh insights and perspectives that I may have never considered before. The power of reading lies in its ability to transport me to different places, introduce me to diverse characters, and ultimately provide a sense of solace and tranquility amidst the chaos of the world.
Benefits of Reading: Numerous resources have highlighted the advantages of reading when it comes to managing stress. Reading has been shown to have a calming effect on the mind and body, helping to reduce stress levels. It provides an escape from the pressures of daily life and allows individuals to immerse themselves in different worlds and perspectives. By engaging in a good book, people can temporarily forget about their worries and focus on the story unfolding before them. Additionally, reading can improve cognitive function and enhance mental well-being, providing a much-needed break from the stressors of everyday life.
4. Diaphragmatic Breathing
When stress starts to overwhelm me, one technique that never fails to bring me back to a state of calmness is diaphragmatic breathing. It has become my go-to tool for grounding myself and finding inner peace. The beauty of diaphragmatic breathing lies in its simplicity and versatility. Whether I’m at home, in the office, or even in a crowded place, I can practice this deep breathing technique discreetly. By focusing on my breath and consciously engaging my diaphragm, I’m able to slow down my heart rate, reduce muscle tension, and quiet the racing thoughts in my mind. Diaphragmatic breathing has become an invaluable resource in my stress management toolkit.
Benefits of Diaphragmatic Breathing: Diaphragmatic breathing, also known as deep breathing or belly breathing, offers a multitude of benefits when it comes to managing stress. By engaging the diaphragm, the large muscle located between the chest and abdomen, this technique allows for a more efficient exchange of oxygen and carbon dioxide in the body. As a result, it promotes a sense of calmness and relaxation, reducing the levels of stress hormones such as cortisol.
Numerous studies, including a 2105 study published in Appl. Psychophysiol. Biofeedback and a 2017 study published in Frontiers in Psychology have highlighted the positive impact of diaphragmatic breathing on stress reduction. Some even suggesting that it can help alleviate symptoms of anxiety and depression. So, by incorporating diaphragmatic breathing into your daily routine, you can tap into its powerful stress-relieving effects and experience a greater sense of well-being. To learn how to perform diaphragmatic breathing read, Discover the Power of Diaphragmatic Breathing.
Everyone’s Journey is Unique
Every person’s situation is unique, and their needs for stress relief differ. It is of utmost importance to find methods that deeply resonate with you and fully embrace the journey of achieving a more peaceful state of mind. Keep in mind that what may work for someone else might not necessarily work for you. It is crucial to explore and discover strategies that cater specifically to your requirements. Embrace this path towards becoming a calmer version of yourself, understanding that it is a one-of-a-kind and personal adventure. Wishing you the best of luck as you embark on this journey of self-discovery and cultivate a stronger, more tranquil you.
Disclaimer: This article is for informational purposes. Always consult your doctor or medical team to determine the best treatment(s) for you.
Resources:
- Tafoya SA, Aldrete-Cortez V, Tafoya-Ramos F, Fouilloux-Morales C, Díaz-Olavarrieta C. Sleep and Perceived Stress: An Exploratory Mediation Analysis of the Role of Self-Control and Resilience among University Students. Int J Environ Res Public Health. 2023 Aug 11;20(16):6560. doi: 10.3390/ijerph20166560. PMID: 37623146; PMCID: PMC10454638. [Pubmed]
- Jessica M. Blaxton, Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, Jessic D. Payne, Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect, The Journals of Gerontology: Series B, Volume 72, Issue 3, 1 May 2017, Pages 363–372. https://doi.org/10.1093/geronb/gbv060
- Alhola P, Polo-Kantola P. Sleep deprivation: Impact on cognitive performance. Neuropsychiatr Dis Treat. 2007;3(5):553-67. PMID: 19300585; PMCID: PMC2656292. [Pubmed]
- Palmer CA, Bower JL, Cho KW, et al. Sleep Loss and Emotion: A Systematic Review and Meta-analysis of Over Fifty Years of Experimental Research. Psychological Bulletin. 2023 Dec 21
