How to Reduce Stress and Anxiety

We all get stressed from time to time. Stress is a natural response to life’s challenges. But sometimes it can become overwhelming and negatively affect our mental and physical health. Understanding how to manage stress effectively can improve overall well-being and prevent long-term health issues.

Susanne Ringhausen, manager of Mental Health and Psychological Services at OSF HealthCare, offered some solutions.

“Feeling worried is a normal human response to change or challenge. It’s important during uncertain times to understand the difference between an expected reaction to stress and elevating levels of distress that may trigger a depressive episode or anxiety disorder,” Susanne said. “Taking time for personal self-care helps us to maintain perspective and prevent concerns from becoming more serious.”

Recognizing Signs of Stress

Stress affects everyone differently, but common stress symptoms include:

• • Abuse of alcohol, tobacco, medications or illegal drugs
  • Avoidance of favorite activities
  • Changes in eating or sleeping habits
  • Difficulty with attention and concentration
  • Excessive worry or sadness
  • Increased heart rate
  • Irritability
  • Stomach and digestion problems

• Unexplained headaches or body pain

In children and teenagers, signs of stress may include:

• Behavioral regression like toileting accidents or bedwetting
• Excessive crying or irritation
• Irritability and “acting out” behaviors in teens

For some people, symptoms of stress may affect them physically. Physical symptoms of stress can include muscle tension, fatigue and weakened immune function.

Symptoms of stress in women may also involve hormonal imbalances, migraines or menstrual cycle changes.

If stress begins to interfere with daily life or leads to feelings of hopelessness, it’s important to seek support from a health care professional.

What is Stress Management?

Stress management is all about learning techniques and making lifestyle changes to reduce stress and its negative effects on the body and mind. This includes practices like relaxation exercises, healthy habits and emotional coping strategies. Learning how to manage stress can help prevent chronic health problems and improve daily functioning.

How to Manage Stress

Using effective techniques to manage stress can help restore balance and improve your overall well-being. Here are practical ways you can manage stress and anxiety.

• Engage in activities to reduce stress: Find hobbies you enjoy, such as reading, gardening, walking, playing a sport, crafting or exercising.
• Practice mindfulness and relaxation: Deep breathing, stretching and meditation can help calm the mind and reduce stress levels.
• Maintain a healthy lifestyle: Eating well-balanced meals, getting regular exercise, prioritizing sleep and avoiding alcohol or mood-altering drugs can improve overall well-being.
• Limit exposure to stress triggers: Reduce time spent on negative news or social media that may contribute to anxiety.
• Stay connected: Talking with trusted friends or family members can provide emotional support and perspective.
• Challenge negative thought patterns: Focus on what you can control and interrupt negative thought patterns that cause distress.

How Relaxing and Laughing Help Reduce Stress

Relaxation and laughter are powerful tools for stress relief. Engaging in enjoyable activities releases endorphins, the body’s natural stress reducers. Laughter can improve your mood, strengthen your social connections and even reduce physical tension, leading to lasting stress relief.

Foods That Reduce Stress

Incorporating foods that reduce stress into your diet can support overall mental and physical health. Some stress-reducing foods include:

• Dark chocolate (rich in antioxidants)
• Fatty fish (high in omega-3 fatty acids)
• Nuts and seeds (contain magnesium and healthy fats)
• Green leafy vegetables (support brain function)
• Herbal teas (such as chamomile and peppermint for relaxation)

Certain stress-reducing supplements may also help, such as magnesium and B vitamins. Always consult with your primary care provider before adding supplements to your routine.

And don’t forget to stay hydrated. Keeping your body hydrated helps with staying energized and fighting fatigue.

Seeking Help When Needed

If stress becomes unmanageable, professional support can help. Many health care providers offer resources for stress management, including behavioral health services, therapy and online mental health tools.

If you are experiencing increased anxiety or stress, you have 24/7 access to the OSF HealthCare online platform for behavioral health, OSF SilverCloud. OSF SilverCloud provides access to online behavioral health tools and can connect you to in-person resources or telehealth services.

If you are feeling overwhelmed with emotions such as sadness, depression or anxiety, or feel like you want to harm yourself or others, call 9-1-1 or the Suicide & Crisis Hotline at 9-8-8.