A Reflection On Daily Stressors

Awareness of daily stressors and their impact on our lives

Most often than not, we cannot go throughout a day without experiencing some form of stress, in one way or another. Daily stressors are either triggered by predictable challenges or unexpected events. It’s important to be aware of how we react to stress because it has a big impact eventually on our body systems like the nervous system, respiratory system, cardiovascular system, endocrine system, gastrointestinal system, to name a few. Check out: The impact of stress on the body: A review by Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI journal, 16, 1057–1072. https://doi.org/10.17179/excli2017-480

Stress brought on by predictable challenges

Stress caused by predictable challenges is far much easier to process as it is often caused by activities and routines in our day that we anticipate. A wide range of factors encompass stress caused by predictable challenges. I’ll list out a few and share tips on how to work around them, to reduce your daily stress levels. Predictable daily challenges may include:

• Your daily commute
• Caring for a child/children
• Getting up in time to ensure your day is a success
• Meeting your daily goals/targets for work or your business
• Figuring out what’s for dinner for yourself or the family
• Children drop off to school or daycare.

 Some tips that can help you work out and help you manage stress related to predictable challenges may include:

• If it is your daily commute that gets overwhelming, make sure your wake-up time each day, gives you ample time to get enough time for your daily commute. If you can, find alternative routes you can take and try them out and see which one brings you peace and strive and endeavour to use that route daily. For me, a route that has a beautiful scenery is always my go to choice, as it just stirs up happy emotions in me, which is great for boosting my moods throughout the day.
• If it is caring for a child or children, create routines throughout the day that make the process easier. Having raised 2 children who are now adults, I can attest to how powerful routines give children structure. I think it’s in the fact that they are aware of what to expect next, that helps balance out their day and emotions. Simple routines like when to expect their mid-morning or afternoon snacks, when to expect lunch or dinner, bath time, bedtime, play time, provide a safety net for them and can go a long way at also reducing your stress levels as a caregiver.
• Meeting your daily goals/targets for work or your business. This area can be tricky. For me who has left the formal teaching profession, something stood out to me. While on the job, it was easier to set daily goals and targets because my day was structured out in a way that enabled me to know how to structure my daily goals out. Entrepreneurship on the other hand created a challenge for me with goal setting. I noticed that a lot of my stress levels initially were  high, since I was setting too many daily goals for one day and beating myself up at the end of the day when I had not accomplished them, hence working longer hours than I normally would in formal employment. How have I overcome this, I now write out weekly goals, and each day, choose from those, daily goals. At the end of my workday, I don’t beat myself up anymore if I haven’t accomplished all, as I know they form part of my weekly goals. This has been huge for me and has greatly reduced my stress levels.
• Figuring out what’s for dinner for yourself or the family. This was challenging for me in the beginning when I began raising a family, but I found a simple way to manage it to reduce my stress levels. I created a dinner timetable that’s rotational that at least forms the basis for what meals go out on my dinner table each week. This not only helps me after a long day of work, but makes my weekly shopping more organized and easier to handle.
• Children drop off to school or daycare. Put systems in place that make this experience less stressful. These can include, putting out for them their daily wear if they are really young or having them put out their clothes for school the night before; packing snacks for school the night before, ready to throw them in their backpacks in the morning; signing school planners and important slips that need to go back to school the night before; setting out ample time in the morning and a morning routine that guides children as to how and what is expected of them each morning, to get ready for the drop off. This simple steps are so important and will have you stressing less. Try it out, if you are not already on any routine.

Stress brought on by unexpected events

Stress caused by unexpected events is far more challenging to process as it is often caused by activities and routines in our day that are unforeseen. A wide range of factors encompass stress caused by unexpected events. I’ll list out a few and share tips on how to work around them, to reduce your daily stress levels. Unexpected daily events may include:

• Sudden medical expenses or surgery
• Unexpected news of the loss of someone or a job
• Malfunctioning home appliance when you need it
• Unforeseen traffic jam
• An argument with a college or spouse or friend
• Unpredicted new work expectation
• Unexpected work deadline

Some tips that can help you work out and help you manage stress related to unexpected events may include:

• Plan ahead for events or possibilities of unexpected events. This may mean making sure you have a medical insurance plan in place to cater for the unlikely events that may cause you to need major medical attention. This could also mean having a saving plan in place that caters for the unlikely events such as losing your job, giving you a buffer income source, as you plan and map out your next steps.
• We can never be too prepared for the loss of someone or a job. Allow yourself to go through the phase where you experience the challenging emotions of shock, sadness, grief, betrayal, or disappointment that you may feel. It’s okay and your feelings are valid.
• Unforeseen traffic jam is never fun. It has a way of spoiling a good mood in a heartbeat. This is one way of letting you know that you always can’t be in control and acknowledging that is important. You can take some simple steps to ease the pressure. How about phoning your workplace to let them know you may be late? Or your date? I make sure I have a playlist that boosts my mood for such moments, and I hit the play button to boost my mood as I go through the traffic.
• Arguments with those we encounter daily. It’s impossible not to expect conflict to be part of your life’s experience. It will come up at some point. Make sure you can notice moments when arguments are escalating by stepping away from the situation until tempers have cooled off or by being mindful of what you say during heated moments. Words go a long way at piercing, healing, causing damage or being a blessing to someone. Choose wisely. Also, set boundaries in place that let your loved ones know just how far they can go with you during such situations. Respect is a big one here. At least for me it is. Let your loved ones know that you honour respect, and you choose to give it and demand it in return, during heated moments.
• Unpredicted new work expectation or unexpected work deadline are just another way of reminding us once again, that we cannot always be in control of our life. It’s okay to brood about how uncomfortable they make you feel and to then begin to strategize how you can factor in the new expectation or deadline into your daily routine.
• Having support systems in place. In all these daily stressors, asking for help is a really good way at learning and finding ways to manage and cope with whatever has been thrown your way each day. Never take it for granted, how there are loads of people, friends or family, who are always available and willing to help. At least, I know for sure the right ones will.
• Seeking therapy to deal with major unexpected events that are causing your levels of stress to be elevated, is also a great way at ensuring you keep yourself in check and healthy all the time.
• Putting a system in place like a mindfulness practice, can also go a long way at helping you go through daily stressors with more ease and patience with yourself.

Hope this read was helpful. I leave you with a free guided mindfulness meditation for stress that you can use whenever your day takes on a turn that is unexpected or whenever you are feeling overwhelmed. https://www.carolkavele.com/free-guided-mindfulness-meditation

Warmly,

Carol