This information was from a 7-day Series I did on Instagram about Positive Coping Strategies — April 2022. Follow Me on Instagram Here
Three Types of Stress and Definitions
I. Acute Stress
An immediate reaction to a stressful event that lasts less than a month
“Acute” means quickly but not long-lasting.
May even be thrilling.
Acute Stress Examples
- A traffic jam
- An argument with a loved one
- Criticism from a boss
- Someone breaking into your house
- A minor physical accident
- Riding a Rollercoaster
II. Episodic Acute Stress
When acute stress is occurring too frequently.
Often caused by taking on too many responsibilities and projects.
Episodic Acute Stress Signs
- Irritability/uncontrolled anger
- Rapid heartbeat
- Panic attack
- Heartburn/gastrointestinal troubles
- Headaches
III. Chronic Stress
High-stress levels for an extended period of time.
Can be debilitating and overwhelming.
Doesn’t go Away Easily or Quickly.
Chronic Stress Signs
- Anxiety
- Cardiovascular disease
- Depression
- High blood pressure
- Agitation
- Racing Heart
- Chest Pain
- Forgetting Things
Top Five Positive Coping Strategies to Relieve Stress From Society of Behavioral Medicine
- Physical activity (outdoors and indoors)
- Virtual and in-person (socially distanced) social interaction
- Positive psychology practice (e.g., creativity, humor)
- Meditation
- Spiritual practices (e.g., prayer)
Other Positive Coping Strategies + Articles
Water Helps Relieve Stress and Why It Helps
A gallon of Water a Day Helps Keep the Stress Away!
When you’re stressed, your adrenal glands produce extra cortisol (the stress hormone!!)
Under chronic stress, your adrenal glands can become exhausted which can result in lower electrolyte levels.
Drinking sufficient water can help reduce the negative psychological and physiological impacts of stress.
Cortisol Tip: You can get your cortisol levels checked with your doctor or even a home test.
What Type of Music Helps Relieve Stress?
From an Article by The University of Nevada, Reno
Releasing Stress Through the Power of Music
Read the Entire Article Here: https://bit.ly/3KHRNLf
“Research confirms these personal experiences with music. Current findings indicate that music around 60 beats per minute can cause the brain to synchronize with the beat causing alpha brainwaves (frequencies from 8 – 14 hertz or cycles per second). “
The webpage has over 10 music pieces to try
Clever Tip
You can find music to listen to on YouTube that is listed by beats per minute and frequency. Great for listening before bed or at night if you awake in the night with stressful thoughts.
Exercise has Stress-Busting Benefits
- Better Sleep
- Endorphines! The feel-good neurotransmitters
- Releases Stress and Tension that is trapped in the body
- Gives you more energy and stamina which helps the body function better
Breathe!
Feeling Stressed? Focus on Your Breath and Take Some Time to Breathe!
Shallow, upper chest breathing is the body’s response to stress.
You can reduce this stress response by being aware of your breath and breathing using the diaphragm.
Abdominal breathing helps to control the nervous system and encourages the body to relax.
If you have a smartwatch, most of them have a breathing app function. There are even apps on the phone that are great for having a break and taking a breather.
Controlling your breath can be especially helpful in the middle of the night if you are worried or can’t sleep.
Essential Oils
Essential Oils, Of Course, Are Great for Stress Relief
There are many that are good for stress relief and it comes down to…. which scent type do you like?
Sweet, Woodsy, Earthy, Citrusy, Floral
Single Oils Known as good for Stress Relief are…
⚈ Lavender (floral, fresh, sweet)
⚈ Bergamot (lime but floral and herbal)
⚈ Lemon (lemon rinds)
⚈ Neroli (sweet and spicy)
⚈ Orange (citrusy and sweet)
⚈ Ylang Ylang (romantic floral notes)
⚈ Frankincense (woodsy)
Clever Girl Articles for Positive Coping Skills for Relieving Stress!
Sleep, Meditation, Acupressure, Ear Massage, Vagus Nerve Balancing
Article: How to Get a Good Night’s Sleep
Article: Five Meditation Styles for Beginners
Article: Acupressure Points for Anxiety Relief
Article: Ear Massage: Relieve Stress and Anxiety and Improve Concentration
Article: Vagus Nerve Balancing For Stress Relief
Products I Love for Stress Relief
Essential Oils from Pure Anada. Many are Organic and All are Really Well Priced so you can buy more for your money. PureAnada Essential Oils are at this Link: https://lddy.no/190kx
Magic Mushroom Organic Superfood Mix with Ashwaganda and Reishi Mushrooms for Stress Relief. www.yoursuper.com