Tensions Running High

Time to De-stress

Feb 13, 2025

Tensions Running High: A Time to De-stress

By Carolyn Faggioni

More so than any time in recent memory, Americans are a divided people. These divisions go beyond politics and have permeated our families, friendships, workplaces, and culture. Even something as innocuous as Beyonce winning the Grammy for Best Country Album or Kendrick Lamar performing the Super Bowl Halftime Show have precipitated a torrent of heated posts and commentary on social media platforms. This divisiveness is undeniably a source of tension and stress for many.

As we all know, stress that is prolonged or chronic, with no relief in sight, can damage our health and overall wellness. Sure, a little stress can be productive (eustress) but prolonged stress (distress) will take a toll on us physically and can contribute to a multitude of health issues (Mariotti, 2015).

So, what can we do to combat chronic stress?

If you’ve read any health and wellness articles on this topic, you’re probably familiar with a dozen time tested strategies to reduce stress. While it’s important to carve out time for the maintenance of health and wellness, if you try to incorporate all of what is suggested to combat stress, you’d be experiencing even more stress. A better approach would be to introduce a few stress busting activities into your routine. The key is to find something you enjoy and then stick to it. Here are some practices to consider incorporating into your day, week, month, and year.

Moving

Being physically active will improve your overall health and well-being. Taking a walk outdoors, in nature, has been proven to positively affect your mood and will alleviate stress (Ma et al. (2022). Some people like more rigorous activities, like jogging or swimming, but you do not need to expend a great deal of energy or burn hundreds of calories to get the improved mental state that results from taking a slow, mindful walk outdoors. While going for that stroll, be certain to take in your natural surroundings. Observe with an open mind and sense of gratitude all that is enveloping you. Perhaps, it's the blue sky, or birds chirping, or the sound of the wind rustling through leaves, or the smell of someone’s dinner cooking on the grill. Whatever it is, slow down and take notice. Be grateful for the experience of becoming more aware.

Meditating

When I first heard about the benefits of meditation (Powell, 2018), I was very skeptical (imagine a simultaneous eye roll and sigh). That attitude was altered several years back, when I came across a description of deep breathing exercises in a mental health counseling textbook. For the heck of it, I decided to try what was described. To my surprise it worked. I noticed an immediate physical change. That persistent cloud of stress and anxiety that had become almost normal for me had dissipated. That simple textbook exercise was the beginning of my meditation journey. Setting aside some time each day to be still and fully present, can go a long way in alleviating the chronic stress that can be ruinous to our health. If you’re not sure where to begin, there are plenty of meditation apps out there, including some that are free (Blackwell, 2024).

Creating

The act of creating something - whether it is a poem, an essay, a short story, a painting or drawing, or a beautiful piece of music - can alleviate stress and improve mood in a dramatic way (Scott, 2023). Carving time out of your week to create will be a great distraction from your troubles, will enable you to release pent up emotions, and by the end of the process, you’ll create something that can be admired. Creating is clearly a win, win (win), when it comes to stress reduction and improving mood. If you’re thinking that this isn’t for you because you lack artistic talent or musical ability, it doesn’t matter. The act of creating will produce the desired outcome regarding stress level whether you paint like Monet or like your typical preschooler. In fact, the pre-school mindset is the one you need to get started. Think about it. Were you ever afraid to color or paint when you were a kid? No, of course not. Children are fearless when it comes to creating. Recapture that state of fearlessness and give your creative energy a chance to resurface.

Conclusion

While there are plenty of strategies to employ as you seek to reduce chronic stress, moving, meditating, and creating are great places to start. Don’t feel pressured to take on all of these all at once. You don’t need to do something from each category each day. In fact, trying to do everything all at once may contribute to more stress and disappointment in yourself if and when you fall short. So, choose an activity that you enjoy and take that first step. As that activity becomes part of your daily or weekly routine, reflect on how it has impacted your stress levels. As you make progress, you will be motivated to continue what you’re doing or safely add a different activity to your wellness routine. Remember, if you enjoy what you’re doing, you’re more likely to stick to it.

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