Ever feel like you have so much piled up on your plate that you don’t know how you’ll possibly be able to do it all?
I do.
Lately it’s been a lot with the company, getting ready for Baby D, getting things fixed and cleaned around the house, making time to see family and friends, scheduling meetings and events, exercising the pup and finding time to take the best care of myself possible (for baby, of course!). Although many of these to-dos are fun and exciting, it doesn’t mean they don’t raise my stress levels.
That’s why breakfast dates with Hubbs are one of my favorite traditions. We go to a local place to grab coffee (decaf, for me!) and omelets, hash browns and fruit. We pick on the slow service, but enjoy our leisurely breakfast while writing out our to do lists, budgets and discussing our calendar for the next couple months. It may sound like a business meeting, but I treasure these morning meetings and always leave feeling more relaxed. Something about spending time with Hubbs and organizing life make me calm and happy.
How do you handle stress?
You can eat well, exercise often and try to get enough sleep, but if you are continually stressed out, being able to maintain a healthy weight and state of mind will be difficult for you. (And most likely, if you are stressed, you probably aren’t eating as well, exercising as much or sleeping enough anyways). Stress eating, anyone?
Stress affects your hormone levels, which in turn control your appetite, and everything else in your body. It also affects people in different ways. Some people may not be able to eat anything, or forget to eat when stress levels are up, while others may not be able to stop eating. Both extremes are detrimental to your healthy living goals.
Under high stress, your sleep will suffer, resulting in lower energy levels throughout the day, which will lead to lack of exercise, and craving more high-carbohydrate, calorie dense foods. Your body is also more likely to store fat around your middle, known as visceral fat, which is the most dangerous place to store fat since it has been linked to increase risk of diabetes and heart disease. It is a slippery slope that can be challenging to overcome, so it is best to nip it in the bud when you begin to feel your stress level rising. Here are some good tips to help control your anxiety:
- Begin to notice symptoms of being overly stressed: muscle tension, clenched jaw, breaking out, irritability, restless sleep, lack of energy, apathy, digestive problem, etc.
- Make yourself a priority and utilize some relaxation techniques: try yoga, meditation, deep breathing, a hot bath, walking, journaling, talk to a good friend, etc. It is not selfish for you to have some time to yourself. It is an essential part to healthy living, and you will be better at everything else you do if you take care of yourself first.
- Get moving. Walk, run, bike, skip, jump rope, swim, do jumping jacks. Not only will exercise burn calories, it will lower your stress levels and release endorphins that will lift your spirits. If you aren’t feeling up to it, do it anyways. Commit yourself to moving around for 10 minutes. If you still want to quit after 10 minutes, then do so, but most likely you will find that once you get moving, it feels great and you will continue longer than the initial 10 minutes.
- Don’t skip meals, especially breakfast. Keep track of when you are eating and do not allow more than 3-4 hours to go by without eating something.
- Avoid caffeine, alcohol and cigarettes. These have been shown to cause cortisol levels to rise (the hormone that results in increased stress and weight gain).
- Take a multi-vitamin. Making sure you are getting a sufficient amount of essential nutrients can help keep energy levels up and stress levels down.
- Drink plenty of water.
- Make sure the carbohydrates you are eating are high-quality whole grains that are high in fiber. This will help keep blood sugars steady and your energy level up.
- Ask for help. Learn how to recognize if you have too much on your plate. Prioritize your “to do” list and ask for help on the things on the list that you can’t get to. Being organized will help you feel more in control.
What’s your best stress-busting technique?
The good news? It’s FRIDAY! And that ought to lower all of our stress levels 🙂
Melissa says
Love the doggy pis especially that first one–so cute!!! Exercise is the best stress reliever. Not only does it relieve some of the stress, but my mood is so much better when I’ve worked out. And my patience seems to be better with my students as well, but when I don’t I get easily irritated.
Caree @ Fit-Mama says
Exercise, reading, watching a good feel good movie, getting a pedicure, massage, all help me with my stress levels!!
Maria @ Oh Healthy Day says
I think you read my mind by writing this post. I’m very stressed out right now at my job and have been reconsidering what I’d like to do with my career. I’m such an emotional eater when it comes to stress too. I down carbs quickly and it ends up stressing me out more.
I love your advice of asking for help. Even though my Fiance cannot change my job situation, he can listen, which was all I needed last night!
John J. says
Nice article on stress. Getting out on the Lake is a stress buster. FYI: Hitting “company” in your blog did not bring up your web page.
Fit Chick Britt says
Thanks so much for the tips. I love where you said ” It is not selfish for you to have some time to yourself. It is an essential part to healthy living, and you will be better at everything else you do if you take care of yourself first.” It is so true and unfortunately people don’t realize this!
Sarah @ The Smart Kitchen says
Although I just tweeted something to the contrary, I’m actually NOT a stress eater like many people. I tend to become the opposite and have to remind myself to eat. However, I am a stress COOK and stress BAKER…which means if I’m stressed, everyone else around me has to “suffer” through stress eating instead. 🙂
Tina says
Talking things out with my husband in a leisurely environment always makes me feel better too. He truly keeps me sane.
Corey @ the runner's cookie says
Love these tips, Brittany! I think the awareness piece is huge for me – acknowledging them I’m stressed and connected the feelings of “hunger” to the stress, rather than actual hunger. I’m sure your job and preparing for the baby is a lot. It’s great that you how what relieves your stress and that you make sure to do those things before the stress gets out of control! Have a great weekend!
Silvara says
Ohhh…this so spoke to me….all the synptoms you desribed fit exactly to what I have been feeling in the last month or so and reading that just made me feel so relieved that I at least can put a name to what I have been feeling.
Doesn’t mean I don’t still want to cry at the drop of a hat, but I am def going to try those things…I KNOW they do work and I think I just need to make time for myself…
Pure2raw Twins says
Great tips. Handling stress is still something I am constantly working on! I have so much on plate just like you, my mind is racing about things all the time. I know not good, haha
But trying to eat well, exercise, breathe and take a few minutes early in the morning for myself is what I do to help with my stress 🙂
Roz says
You have SO much on your plate right now, it’s no wonder you are feeling a bit overwhelmed. Great tips!! For me, yoga helps as long as I am able to shut my mind off while I do it. Have a great weekend.
Samantha @ Health, Happiness & SKinny Jeans says
I’ve been really stressed too. I try to remind myself that I am entitled to take a break or so “no” to that next request. Everyone needs and deserves some time and space to breathe!!
Autumn @ Good Eats Girl says
Making sure to spend some alone time is my way of managing stress! Either that or I stress eat! 🙂 Hope you had a great weekend!
Blond Duck says
I hope you feel better!