Self Management: Tips to Relieve Stress

In 2014, one in five people in the United States experienced mental health issues1. Mental health is becoming a growing problem for people from all walks of life. Stress from personal relationships, work-life, current events, etc. can sometimes overbearing. This usually requires intervention, as taking no action can affect our overall wellbeing. It is important to know our triggers so that we can combat stress as early as possible to prevent unwanted effects. When we experience stress for long periods, our bodies release cortisol. The increase of this hormone can weaken our immune system, making us more prone to getting sick. Combating stress the right way can increase work efficiency, help us reach our full potential, and improve quality of life. *2

Warning Signs *1,2

Headache

Jaw pain

Unexplained aches and pains

Eating or sleeping too much or too little

Mood swings

Difficulty concentrating

Feeling overwhelmed

Inability to perform daily tasks 

Smoking, and excessive drinking

Thoughts of self-harm

Feelings of hopelessness

Ways to Relieve Stress *2,3

It is important during these times to find coping strategies that are effective in helping relieve stress.  Here are some tips that can you can try!

Exercise can come in many ways and forms. Physical activity makes our bodies release feel-good endorphins. Depending on your interests and ability, going to the gym, yoga, going for a stroll with your pet, housecleaning, and simple stretches are things to incorporate into your lifestyle. Maintaining a healthy diet with whole grains, legumes, fruits and vegetables, and staying hydrated not only relieve stress but can also decrease risks of having chronic conditions down the line. Try new recipes with family, cooking app, or from your favorite cooking show. 

Having adequate sleep at night helps recharge the brain, boost mood, concentration, and energy. To have sound sleep, it's best to remove distractions, maintain a schedule, decrease the use of technology before sleep, create a restful environment, and avoid working on your bed.  

Relaxation techniques through deep breathing, counting to 10, muscle relaxation, and even a simple 15 minutes of silence a day can have immediate benefits.  

Time management by laying out a schedule of activities and prioritizing your responsibilities, and crossing things out once they are done can decrease feelings of being overwhelmed. 

Discuss with someone. Seeking counseling or finding a support group can foster a sense of belonging and it reminds us that we are not alone. 

Here at Creative Care Pharmacy in Edmond, we also provide an assortment of products in the line of aromatherapy and CBD that can help calm your senses. We also have products your pets can enjoy at home and even on a walk! If you happen to be in town, we look forward to meeting you! Remember to stay positive and take it one day at a time.   

By: Sylvia Archampong, Pharmacy Intern January 2021

References

1.     "What Is Mental Health?" MentalHealth.gov, 28 May 2020, www.mentalhealth.gov/basics/what-is-mental-health. Accessed 15 Jan. 2021. 

2.     "Managing Stress." NAMI: National Alliance on Mental Illness, www.nami.org/Your-Journey/Individuals-with-Mental-Illness/Taking-Care-of-Your-Body/Managing-Stress. Accessed 15 Jan. 2021. 

3.     "12 Tips to Tame Stress." Mayo Clinic, 12 Mar. 2019, www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257. Accessed 15 Jan. 2021.