Navigating Stress: Tools for Managing Anxiety

Let’s talk about stress and anxiety. These feelings can be overwhelming, making us feel like we're constantly falling short and not living up to our potential. If you've ever felt this way, know that you're not alone.

Despite appearing calm and collected on the outside, I often struggle with stress and anxiety. It’s how I’m wired, and while I can’t change that, I've learned to manage it. I want to share my experiences and some tools that have helped me, hoping they might help you too.

My Stress Story

In 2019, I experienced what I think was a panic attack. It was 2 AM, and I had been awake all night, unable to sleep. My chest hurt, I was sweating and shaking, and my heart was racing. This episode was a wake-up call. While I had some very challenging situations to navigate in my life, I realized that my stress levels were affecting my health, and I needed to find a way to manage them better.

Understanding Stress and Anxiety

First, let’s define the difference between stress and anxiety. Stress is typically triggered by an external event, like work pressures or personal conflicts, and it usually subsides once the situation is resolved. Anxiety, however, persists even in the absence of a stressful situation. It’s that lingering feeling of unease and worry.

The Science Behind Stress

When we're stressed, our bodies activate the sympathetic nervous system, also known as the fight-or-flight response. This system prepares us to handle immediate threats by releasing adrenaline and cortisol. While this response is beneficial in short bursts, chronic stress can lead to serious health issues like heart disease, weakened immune function, and digestive problems.

Tools to Manage Stress

Here are three tools that have significantly helped me manage my stress:

1. Mental Perspective: Changing how we perceive stressful situations can make a huge difference. When faced with a stressful event, I try to determine if there’s something I can do to improve the situation. If there is, I focus on finding a solution rather than dwelling on the stress. If there’s nothing I can do, I remind myself that worrying won’t help and try to let go of the anxiety. I realize that this is easier said than done!

2. Journaling: Writing down my thoughts and feelings has been incredibly therapeutic. It helps me process what I’m going through and gain perspective. I often look back on past entries, sometimes just 1 day later, and realize that many issues I once stressed over are no longer significant. This practice has been a powerful tool in reducing my anxiety.

3. Exercise: This is my default method of strengthening my coping skills and muscles. Physical activity is a natural stress reliever. It releases endorphins, improves mood, and promotes overall health. Whether it's a jog, a bike ride, or a hike, finding time to exercise regularly has been crucial for managing my stress levels. 

One Thing You Can Do Today

If you’re looking for a simple way to start managing your stress, I recommend starting a journal. It doesn’t have to be elaborate—just a place to jot down your thoughts and feelings. This practice can help you gain clarity and reduce stress. It’s worked very well for me.

Remember, stress is a part of life, but it doesn’t have to control you. By changing your perspective, writing down your thoughts, and staying active, you can manage stress and improve your overall well-being. These tips may make sense to you, but like a good diet, they are useless unless you at least give them a try.

Here's to your health,

Aaron