Stress: What it does to your body and how to manage it

Below are some tips for effective stress management.

• Identify the source of your stress. Start by understanding what triggers your stress. Keep a journal to track your stressors and note how you respond to them. This will help you identify patterns and develop strategies to reduce or eliminate stressors.

• Practice relaxation techniques. Deep breathing, meditation, yoga and progressive muscle relaxation are all effective techniques for reducing stress. These techniques help slow down your heart rate, reduce muscle tension and calm your mind. You can practice relaxation techniques anywhere, anytime, and they can be especially helpful during times of high stress.

• Exercise regularly. Regular physical activity can help reduce stress and improve overall health. Exercise releases endorphins, which are natural mood boosters, and can help you feel more relaxed and energized. Aim for at least 30 minutes of moderate exercise most days of the week.

• Get enough sleep. Sleep is essential for stress management. When you’re well-rested, you’re better equipped to handle stressful situations. Aim for eight hours of sleep each night and establish a relaxing bedtime routine to help you fall asleep faster.

• Prioritize self-care. Taking care of yourself is critical for stress management. Practice self-care activities that you enjoy, such as reading, taking a bath or spending time outdoors. Make sure to take breaks throughout the day to recharge and rejuvenate.

• Set realistic goals. Setting achievable goals can help you feel more in control of your life and reduce stress. Break big goals into smaller, more manageable steps, and celebrate your progress along the way.

• Seek support. Don’t be afraid to seek support from friends, family or a mental health professional. Talking to someone about your stress can help you gain perspective and find effective solutions. A mental health professional can also help you develop coping strategies and provide support during difficult times.

Effective stress management involves a combination of strategies to reduce the negative impact of stress on your physical and mental health. By identifying the sources of stress in your life and developing strategies to manage them, you can improve your overall well-being and quality of life.

Remember to prioritize self-care, seek support when needed and celebrate your progress along the way.

Danielle Kamis, M.D., is a licensed psychiatrist with a practice in downtown Los Altos. For more information, visit kamismd.com.