Did you know that stress can lead to more pain and inflammation in the body? When stressed, our muscles tense up, and our cortisol (stress hormone) levels increase. This can lead to all sorts of problems, including headaches, back pain, and even arthritis. So how can we manage our stress levels and keep ourselves healthy? Keep reading for our guide for effective stress management.
The 4 A’s of Stress Management
There are four main ways to manage stress: avoid, alter, adapt, and accept.
Avoidance
The first way to deal with stress is to avoid it altogether. If you can identify the things that cause you stress, try to eliminate them from your life. This may not always be possible, but it’s worth a try.
Alter
Sometimes, you can’t avoid the things that cause you stress, but you can alter them. If you can’t avoid the stressful situation, see if there’s anything you can do to change it.
Adapt
This means finding ways to deal with the stressor that doesn’t involve changing the situation. For example, if you’re stressed about a job deadline, try taking breaks throughout the day or breaking the task down into smaller parts.
Acceptance
The fourth and final way to manage stress is to accept the situation. This doesn’t mean that you’re happy with the situation but rather that you’ve come to terms with it. For example, if you’re stressed about a chronic illness, try to focus on the things you can do and find ways to cope with the things you can’t.
These 4 A’s of stress management are key to controlling your stress levels. Try to find the method that works best for you and stick with it. That said, let us look at some tips that can help you manage stress.
Tips for Stress Management
You may get overwhelmed from time to time, but there are things you can do to manage your stress. Here are some tips:
Take Deep Breaths
Breathe in, out, and repeat. The body sends more oxygen to the brain when we breathe deeply, which helps to clear our thoughts and calm us down.
Check Your Diet
What you eat plays a big role in how you feel. Eating unhealthy foods can make you feel sluggish and low on energy while eating healthy foods can give you the nutrients you need to power through your day.
Get Enough Sleep
Sleep is crucial for our overall health, including our mental health. When we’re tired, we’re more likely to feel stressed. So, make sure you get at least 7-8 hours of sleep daily.
Exercise
Exercise is a great way to reduce stress. Not only does it release endorphins (feel-good hormones), but it also helps to clear your mind and give you some time to yourself.
Meditation and Yoga
Both of these practices can help to calm the mind and body. If you’re new to meditation, there are plenty of resources to get you started.
Talk to Someone
Talking about what’s stressing you out can make it feel more manageable. You can also talk to a therapist or counselor if you need someone to talk to who’s impartial.
These are just a few of the many things you can do to manage stress. Experiment with different techniques and find the ones that work best for you. And remember, the 4 A’s; avoid, alter, adapt, and accept. With these tools, you’re on your way to a more stress-free life.
At Cawley Physical Therapy, we create a stress-free, fun, family atmosphere where you can relax and heal. Our team of professionals is trained in the latest evidence-based treatments to get you back to your life, pain-free. Call us on 570-208-2787 or email cawleyptfrank@gmail.com.
