You might want to do it all, but you can't, at least not without paying a price. Learning to say no or being willing to delegate can help you manage your to-do list and your stress.
Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right. But it may actually cause you internal conflict because your needs and those of your family come second, which can lead to stress, anger, resentment and even the desire to exact revenge. And that's not a very calm and peaceful reaction.
With its series of postures and controlled-breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines which may help you achieve peacefulness of body and mind. Yoga can help you relax and manage stress and anxiety.
Try yoga on your own or find a class — you can find classes in most communities. Hatha yoga, in particular, is a good stress reliever because of its slower pace and easier movements.
Get enough sleep
Stress can cause you to have trouble falling asleep. When you have too much to do — and too much to think about — your sleep can suffer. But sleep is the time when your brain and body recharge.
And the quality and amount of sleep you get can affect your mood, energy level, concentration and overall functioning. If you have sleep troubles, make sure that you have a quiet, relaxing bedtime routine, listen to soothing music, put clocks away, and stick to a consistent schedule.
Keep a journal
Writing down your thoughts and feelings can be a good release for otherwise pent-up emotions. Don't think about what to write — just let it happen. Write whatever comes to mind. No one else needs to read it, so don't strive for perfection in grammar or spelling.
Just let your thoughts flow on paper — or computer screen. Once you're done, you can toss out what you wrote or save it to reflect on later.
Get musical and be creative
Listening to or playing music is a good stress reliever because it can provide a mental distraction, reduce muscle tension and decrease stress hormones. Crank up the volume and let your mind be absorbed by the music.
If music isn't one of your interests, turn your attention to another hobby you enjoy, such as gardening, sewing, sketching — anything that requires you to focus on what you're doing rather than what you think you should be doing.
If new stressors are challenging your ability to cope or if self-care measures just aren't relieving your stress, you may need to look for reinforcements in the form of therapy or counseling. Therapy also may be a good idea if you feel overwhelmed or trapped, if you worry excessively, or if you have trouble carrying out daily routines or meeting responsibilities at work, home or school.
Professional counselors or therapists can help you identify sources of your stress and learn new coping tools.
April 21, 2016
See more In-depth
- How stress affects your health. American Psychological Association. http://www.apa.org/helpcenter/stress.aspx. Accessed Feb. 16, 2016.
- Managing stress. Centers for Disease Control and Prevention. http://www.cdc.gov/Features/HandlingStress/index.html. Accessed Feb. 16, 2016.
- Stress and your health fact sheet. U.S. Department of Health and Human Services. http://www.womenshealth.gov/publications/our-publications/fact-sheet/stress-your-health.html. Accessed Feb. 16, 2016.
- Fight stress with healthy habits. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/StressManagement/FightStressWithHealthyHabits/Fight-Stress-with-Healthy-Habits_UCM_307992_Article.jsp#.VsTL6-aVTwA. Accessed Feb. 16, 2016.
- Meditation. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/meditation. Accessed Feb. 16, 2016.
- Yoga. National Center for Complementary and Integrative Health. https://nccih.nih.gov/health/yoga. Accessed Feb. 16, 2016.
- Seaward BL. Essentials of Managing Stress. 3rd ed. Sudbury, Mass.: Jones & Bartlett Publishers; 2014.
- Yoga as a complementary health approach. National Center for Complementary and Integrative Health. https://nccih.nih.gov/news/multimedia/infographics/yoga/text. Accessed Feb. 16, 2016.