From muscle tension to sleepless nights, stress manifests in various physical symptoms that can disrupt daily life. While stress is a common part of life, its effects can be significant and long-lasting if not managed properly.
According to the Mayo Clinic, stress can lead to fatigue, muscle pain, difficulty sleeping, and a weakened immune system. If left unchecked, chronic stress may contribute to cardiovascular disease, weight gain, and memory problems.
UVA Today consulted Kamille Aiello, a counselor and clinical care manager at the University of Virginia’s Department of Student Health and Wellness, to explore effective stress management strategies.
Understanding Stress
Aiello, who also leads UVA’s therapy dog program, explained, “Stress comes in multiple forms and fashions. The two that we think of most often are eustress and distress.” Eustress is beneficial, motivating you to prepare for important events. Distress, however, can leave you feeling overwhelmed or powerless.
Strategies for Managing Stress
Self-Assessment
Aiello suggests paying attention to physical cues, such as an accelerated heartbeat or tense muscles, to identify stress. This awareness can help pinpoint the sources of stress, making it easier to address them. “It helps you reflect on what you need in that moment, and figure out which arena of your life is screaming at you the loudest,” Aiello said.
Focus on Basics
Maintaining basic self-care habits like sleep, proper nutrition, and exercise is crucial. Aiello advises finding enjoyable activities, cautioning against passive activities like phone scrolling that may not provide genuine relief. Instead, she suggests incorporating small enjoyable moments into your day, such as listening to music or calling a friend. Aiello emphasized, “There’s a misconception about stress management that you have to set aside big chunks of time to take care of yourself.” Smaller moments of self-check can be more effective.
Bedtime Routine
To improve sleep, Aiello recommends establishing a calming bedtime routine, such as a warm shower or a quiet hobby. “It’s important to take the things that are in your brain and put them somewhere else for the night,” she said. Writing down tasks for the next day can help clear the mind for better rest.
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