5 healthy ways to cope with stress
It’s officially Stress Awareness Month – a month to recognize and spread awareness about the importance of taking care of yourself and reducing bad stress in your life.
The World Health Organization defines stress as “state of worry or mental tension caused by a difficult situation”. Stress is a very natural human response to aid us in overcoming challenges. There are several different types of stress including physical stress, psychological stress, psycho-social stress, and psycho-spiritual stress, which can all manifest in different ways.
There is also good stress and bad stress – eustress and destress respectively. Eustress, or good stress, is short-term, and inspires you. It can also improve your functioning and cultivate a growth mindset. Meanwhile, destress, or bad stress can impair your functioning, is typically long-term, can lead to anxiety and depression, and can be overwhelming.
Research has also shown an undeniable association between race and mental health. In fact, exposure to discrimination and its negative consequences for mental health begins early in life, and doesn’t really stop. Stress is one of the largest contributors to this mental health crisis for people of color.
To help cope with destress (bad stress), here are 5 techniques & tips that I’ve used to cope with my stress that may help you as well!
1. Exercise
I know, I’m sick of hearing “exercise,” too. I didn’t realize how much working out would help my stress until I pushed myself to workout four days a week every week over a summer break. My mood improved infinitely and I felt more energized for my entire day. Getting up and working out became a routine for me- something I could depend on, and let my pent-up energy out with.
2. Eat a good breakfast
This is something that has been consistently difficult for me, and as is for many people. I started eating a berry bowl filled with raspberries, blackberries, blueberries, strawberries, and eggs on the side, with a full cup of coffee. The breakfast not only energized me, but it also generally felt good to have something to eat without feeling guilty. Eating a good breakfast can help clear your mind and relax.
More importantly, eating something that helps you feel at home can greatly help your mental health. Connect with your roots- I love eating fresh dosas or idlis that my mom makes with a side of peanut chutney. The delicious nutrients in breakfasts like these not only nourish my body, but also make me feel a lot happier and connected with my culture.
3. Set smaller goals & get organized
One of the biggest ways that I’ve coped with my destress has been organizing my whole life onto a Google Calendar. I set large amounts of time to ensure I have plenty of time to get even smaller tasks done. This has helped me visualize my entire week and feel more at peace knowing that by the end of the week, I’ll get my work done and have a weekend left over to relax.
While you do this, reserve some time each day to reflect and ground yourself. This is important to recognizing your boundaries and limits and understanding that perfection isn’t the goal- being happy is.
4. Learn to Let go
I’ve always had issues with overloading myself with tasks and not being able to say “no.” However, setting boundaries and learning how to offload a lot of the tasks that I know I won’t have the time to complete has been helpful in creating more space for myself. The less you have circling your mind in the long term will be beneficial for your health.
This is also a big issue that I’ve noticed in my wider cultural community. As women of color, we are praised for taking on more work. The harder you work yourself, the better you are seen in society. Learning to let go is an important part of releasing stressors and taking care of yourself.
5. Make time to do things you love
My work is my life and love. I didn’t realize how flawed that statement was until this year. I can love work, but I have other things in my life that help me feel good. Whether it be making bracelets or crafts, watching my comfort show, playing my flute, or simply just sitting down and writing, I know I need time to sit back and relax to let go of work stress.
I also love to take some time out of my day to connect with my family and friends, and with my culture. I sing Carnatic music and sometimes visit the temple with my parents. Even though I don’t agree on everything with my family’s culture, taking some time to do things that connect with the roots of my culture helps me feel more whole and grounded.