Regain control over your stress

Your boss is calling to check on the overdue project you have yet to start. Meanwhile, one kid needs a ride to soccer practice and the other one needs a costume for a school play. Yesterday's paycheck is already spent, you just noticed a leak in the ceiling and your mother-in-law has left yet another voicemail asking to schedule a visit.

It all adds up to stress—and a lot of it. One in four Americans experience a great deal of tension and anxiety on a day-to-day basis. Sometimes, in the best-case scenarios, it can actually be an advantage, giving us the nudge we need to take a necessary action. But in many cases, stress can be a silent motivation killer.

When you're already overwhelmed and exhausted by life's demands, the prospect of whipping up a nutritious meal for the family or making it to spin class can seem as daunting as scaling Mt. Everest. Suddenly, all of those healthy intentions begin to crumble, bringing your progress to a screeching halt.

On top of that, stress can make you more susceptible to emotional eating. When you're under pressure, your body's "fight or flight" mechanism kicks in, which signals it to fuel up with more (often, too many) calories. Stress also triggers a spike in cortisol, a hormone that can cause a drop in blood sugar and an increase in insulin levels. As a result, you might find yourself craving more junk food than you normally do.

After a long, trying day when nothing seems to go your way, it can be tempting to turn to food for comfort. "Stress leads to eating a few unplanned bites—then many more," says KRISZTA11. "I eat those extra bites to relieve stress, but they don't. They actually induce cravings that are hard to struggle with, so my stress level increases. It’s a vicious cycle."

For others, stress can diminish the appetite—which may seem like a bonus at first, but can actually result in low energy, loss of muscle and malnourishment. When you're not fueling your body with the nutrients it needs, it's difficult or impossible to stick to a regular exercise regimen, and your overall health could be compromised.

It might seem like the ideal solution is to eliminate stress from your life, but that's not realistic. Even if you love your job, have great family relationships and are financially stable, you will still inevitably have some degree of stress in your life. The key is finding healthy, constructive ways to handle it.

Sweat it out.

For many people, going out for a run or lifting some weights are their go-to stress busters. Exercise is an ideal outlet, because as you burn off steam, you'll also burn calories and even help dissipate the cortisol hormone mentioned above. Plus, the physical activity will naturally lift your mood and boost your energy, so you'll be better equipped to tackle that to-do list and handle whatever the rest of the day throws your way.

When ARCHIMEDESII was laid off from her job, she made it a point to take a daily two to three hour walk. "Whenever I am stressed out, I take a really long walk or I hit the gym for a workout," she says. "Being active helps me cope with stress."

And you don’t have to devote an hour to hitting the gym—just a short, brisk walk is enough to recharge and rejuvenate the body and mind when you're feeling frazzled.

Seek out what relaxes you.

When life is going a mile a minute, the prospect of slowing down may seem impossible, but even a few stolen minutes of respite can take the edge off your stress levels. Try to carve out just 10 minutes to indulge in a relaxing activity, such as reading a book, enjoying a cup of tea, taking a bubble bath or listening to some soothing music.

Give yourself time off.

This goes hand-in-hand with the relaxation we just mentioned. Schedule "you" time just as you would a work meeting or medical appointment—even if it's just 15 minutes a day—and then honor that commitment to yourself. It doesn't really matter what you do; the most important thing is that you take a break from what stresses you out without feeling guilty for claiming that much-deserved time.

Vent—in person or virtually.

Sometimes the best way to lighten your mental and emotional load is to share your burdens with a trusted friend or family member. Take a few minutes to pick up the phone and vent about your trials and troubles to someone you trust. Even a short interaction with a supportive person can help you see things with a fresh perspective.

If you don't have anyone in your circle you're comfortable sharing with, consider posting a blog to the SparkPeople community. With thousands of like-minded members visiting each day, you'll have a receptive and compassionate audience.

Meditate.

Many people assume they can't clear their minds enough to "properly" meditate, but there's no right or wrong way to do it. All you need is a few minutes of alone time in a quiet place. Close your eyes, focus on a soothing thought or setting and concentrate on slow, rhythmic breathing. Repeating a calming mantra can also help to dispel distracting thoughts.

When she needs to de-stress after a long, hard day at work, LOVEXAVIE does deep breathing while focusing on gratitude. "I can do it in the car on the way to appointments or while stuck in traffic after a long day—I don't need to bring anything other than my nose and my brain."

Sleep the stress away.

Stress can make it hard to sleep, and lack of sleep in turn leads to more stress. A shortage of shuteye can also make it harder to lose weight. To break the vicious cycle, do your best to exercise daily well before bedtime, create a comfortable and peaceful sleeping environment, follow a consistent bedtime ritual and turn in at roughly the same time every night.

Stress can be a formidable opponent along a weight loss journey, but with the right support and strategies, it is possible to maintain your motivation in spite of daily pressures.

Opportunity vs. stressor mindset.

One of the most powerful concepts when it comes to stress is your mindset. If you train yourself to view a situation as an opportunity instead of a stressor, your body processes the situation in a completely different and healthier way. This becomes much easier to do when you have all the benefits of a strong body and strong mind from a healthy lifestyle.

Optional activity

Here is an optional activity: What causes you stress? Write down your sources of stress and how you might handle them in a positive way including turning them into an opportunity instead of a stressor. If you have time, select one of the items and turn this into a task in your planner for today or tomorrow.