Your Health: Ways to improve your well-being

Everyone feels stress sometimes. Stress levels can increase due to changes in life, worry about school or work, a move, adjusting to a new baby or medical diagnosis, managing chronic illness, caretaking for a loved one, and more. Stress is a natural response to a challenge or demand. As your body enters its survival response, your heart rate speeds up, and you breathe faster as you prepare to fight to safety.

The challenge is that chronic stress can impact your body – both internally by causing more inflammation or slowing down the metabolism – or outwardly by impacting your mood.

Ask: How can someone begin to improve their well-being?

You can start by being observant. Recognize when you or a loved one is stressed. Common signs include trouble sleeping, being easily angered or irritable, feeling depressed, and low energy. While experiencing stress, some people get headaches or stomachaches. Stress can also cause changes in appetite.

Six ways to manage stress:

1. Just breathe. There are many different type of breathing techniques you can try. Right now, let’s try “belly breathing.” Sit or lie down in a comfortable position. Place one hand on your upper chest and the other on your belly. Take a slow, deep breath in through your nose, taking air into your belly. The hand on your stomach should rise, while the hand on your chest remains still. Slowly exhale through your mouth.

2. Schedule time for a relaxing activity. Even children need downtime to relax and recharge – this allows their brains to rest.

3. Get enough sleep. Adults need about 7 or more hours of sleep per night. School-age children need 9-12 hours, while teenagers need 8-10 hours.

4. Exercise. Exercise releases feel-good endorphins that relieve stress, promote an overall feeling of well-being, and contribute to more restful sleep.

5. Eat well. Nourishment is needed to function well throughout the day. Don’t skip meals. Add some fruits and vegetables into your diet. Stay hydrated by drinking plenty of water.

6. Keep talking. Bottled-up, negative emotions can wreak havoc on a stressed mind. For kids, this means encouraging them to talk about their thoughts, feelings or challenges with a parent, trusted friend, teacher or counselor. For adults, stay connected with other people who can support you.

Taking care of yourself can better equip you to take care of others. During times of stress, it is especially important to stay connected with your friends and family.

ASK: Can we review the six ways to manage stress?

Breathe. Take time to relax and recharge. Get enough sleep. Exercise. Eat well. Keep talking.

If you need additional support to manage your stress, contact your healthcare provider. If you are experiencing chronic stress, CityCounty Health District may be able to help you connect with resources, call 845-8518.

Katie Beyer is a Certified Health Education Specialist and the CityCounty Health District Administrator.

Your Health is coordinated by City-County Health District.