Outdoor activities such as winter sports or walking can reduce stress levels — but there are other ways to de-stress
By Deborah Jeanne Sergeant
Females ranked higher than males regarding times they feel stressed, according to a recent Gallup World Poll.
The results aren’t surprising considering the numerous effects of the pandemic that unduly burden women such as changes in their children’s education, supply chain problems, health concerns, all areas in which women typically perform more work than men.
Too much stress is not good for anyone.
In addition to the negative emotional aspects of too much stress, it also contributes to numerous disease processes.
Getting rid of stress would not be possible—or desirable, as even positive circumstances produce a certain amount of stress, such as going on vacation, receiving a promotion or adding a new baby to the family. But, whether positive or negative sourced stress, mitigating its effects is important.
“Generally, exercise is so key to stress management,” said Kali Spoto, owner and physical therapist at Star Physical Therapy in Fairport. “Moving your body affects the way that you feel. There are a lot of components to it. Dedicate time to focusing on yourself and your body instead of the stressors of the day. The endorphins you get and the energy release. You can put your stress into movement. It is just a good outlet.”
She added that many chronic pain conditions and orthopedic injuries improve with lower stress levels.
Outdoor activities such as winter sports or walking can reduce stress levels and help women get in nature, which is also a mood booster.
Austyn Affronti, president of Affronti Fitness in Rochester, encourages clients to find a physical activity they enjoy or to pair exercise with something they already like, such as working out while watching a favorite TV show.
“You may not feel the benefits the first week or two weeks, but after an extended period of time, you start to heal yourself and feel the benefits of this,” he said.
In addition to releasing endorphins, exercise often helps get the mind off of stressful thoughts. Tuning into news and social media too much can contribute to an unhealthy thought life and additional stress.
Josephine DiPisa, intuitive energy coach, Reiki master practicing in Rochester, calls negative news and social media “the noise of the background of your life” and tells clients to start out their day on a relaxing note with meditation or listening to something motivational.
“You just have to find the method that works for you,” DiPisa said. “Some people like to sit quietly. For others, that’s not the best approach. Others need a guided meditation. Doing the dishes, you can get into a meditative state. Turn off the news and allow yourself to be with your thoughts. Learn how to be present with yourself and to listen to yourself. Listen to what you have going on in the background, in your head. Allow yourself to look at it and then make a change.”
Eating a healthful, balanced diet comprised of whole foods and laying off the alcohol and processed foods can help reduce stress on the body and support good health. Sometimes stress can manifest in an unhealthful diet, such as emotional eating.
“Start to identify how you’re feeling after you’re eating these things so you can say ‘I want different for myself today,’” DiPisa said. “Take ownership of what you have going on in you and why. Why are you drawn to certain things?”
Changing the mindset about stress can shift the thoughts from turbulent to tranquil. For example, instead of stressing about what to fix for dinner, feeling thankful about having food to eat deflates the stress. Or, instead of stressing about paying bills, feeling grateful for friends and family who would help if needed.
Viewing the blessing and finding the gratitude in stressful situations “really does create ‘magical’ shifts when you consistently do it and let go of the stress,” DiPisa said. “It’s as if you’re handing things over to God or the universe.”
Oftentimes, stress results from taking on too many responsibilities. Instead of insisting on doing it all, delegating can help change a to-do list to an “all done” list.
Asking for help can also relate to asking for mental health help, whether the listening ear of a wise, caring friend or a professional, who can help navigate through the reasons behind why some circumstances seem inordinately stressful.
“There is no shame in asking for outside help from a resource like a therapist or coach who can help you navigate,” DiPisa said.
Taking time for physical self-care, including medical screenings and dental cleanings, is also an aspect of stress management. Performing an indulgent skincare routine, taking a long bath, reading relaxing material or engaging in a hobby can all help relieve stress.
Josephine DiPisa, intuitive energy coach, Reiki master practicing in Rochester, calls negative news and social media “the noise of the background of your life” and tells clients to start out their day on a relaxing note with meditation or listening to something motivational.