Stress Management Techniques: Best Ways How To Cope With Stress
Stress Management Techniques, Ways How To Cope With Stress and many other stress related keyword searches are increasing day by day on search engines. In the quest for achievement in life, you are going to have to endure through difficult situations-these might include intense periods of heavy workloads and extreme levels of pressure. We live in a place where we frequently expect so much from ourselves. So, what happens when we are burdened with life’s main concern of work, family, and study and keep stacking as much onto the plates as we can? What happens when we have a disparity between the volume of the priorities and the emotional resources we need to handle the demand? It is also depending on our lifestyle.
Feeling pressured throughout can make you feel overwhelmed and leave you more susceptible to stress triggers. If not addressed on time, stress can have adverse effects on your health, mental health and how stress makes you sick can be traumatizing. It causes whitening of hair, increased blood pressure, severe headache, missed period, erectile dysfunction, and even sex drive loss.
What is stress?
Stress is a human reaction and our body is designed to understand stress and react to it accordingly. When you experience changes or challenges, the body produces stress hormones. The brain when feeling danger, signal the body to release stress hormones, and the glands release adrenalin and cortisol which increases blood pressure and heart palpitation. These changes pitch your body into a fight or flight mode.
Once the fight is over, the part of the brain, known as the hippocampus plays a major role. It relaxes the body and releases endorphins. It enabled our ancestors to outrun the dangerous animals and it is helpful today for situations such as dodging a car accident. But, the stress related to finances or relationships keep the body in that heightened state that affects the health and causes heart attack, low immune system, diabetes, arthritis, and even cancer. With stress management techniques, you can cope up with stress easily.
What are the common symptoms of stress?
The most treacherous thing about stress is how effortlessly it can creep up on you. It starts to feel normal and you don’t know how much it’s affecting you. That’s why it is important to be aware of the common warning signs and symptoms of stress overload. The cognitive symptoms include:
Inability to concentrate
Anxious or racing thoughts
Anxiety and agitation
Loneliness and isolation
Other mental or emotional health problems
Aches and pains
Diarrhea or constipation
Nausea or dizziness
Chest pain and rapid heart rate
Loss of sex drive
Eating more or less
Sleeping too much or little
Withdrawing from others
Using alcohol or cigarettes to relax
What causes stress?
The situations or the pressure that causes stress are known as stressors. We only think that stressors are negative but anything that puts high demands on you even positive events like getting married or buying a house are called stressors only. Stress can be internal or self-generated too. When you worry too much about something that may or may not happen can causes stress. However, what causes stress depends on your perception of it. While some people are terrified of getting up in front of people to perform or speak, others live for the spotlight.
Common external causes of stress include:
Major life changes
Work or school
Being too busy
Children and family
Common internal causes of stress include:
Inability to accept uncertainty
Not sharing problems with others
What are the types of stress?
According to the National Institute of Mental Health (NIMH), stress has been recognized as acute and chronic. The NIMH also identifies three examples of types of stressors. Firstly, routine stress like childcare, financial responsibilities, secondly, sudden changes such as family bereavement or finding out about a job loss, and thirdly, traumatic stress that can occur due to extreme trauma.
Acute stress: Acute stress develops when people take into account the pressure of events that have occurred recently or they might face in the near future. A recent argument, meeting deadlines at work, etc. are examples of acute stress. Acute stressors are often fresh and tend to have a clear and instant solution. There are ways to get out of these challenges. Acute stress does not create the same amount of harm as long-term, chronic stress. Short-term symptoms include tension headaches and an upset stomach.
Chronic stress: Chronic stress is a type of stress that develops over a long period and is more damaging. Unhappy marriage, ongoing poverty, dysfunctional families are some of the reasons which cause chronic stress. It occurs when a person cannot pursue any way to avoid their stressors and stops seeking solutions. Chronic stress makes it tough for the body to return to a normal level of stress hormone activity. The stress can continue ignored as people can become restless and disheartened.
What are the 10 ways to cope up with stress?
It is important to understand when you are stressed and here are some of the best tips to prevent or reduce chronic stress. So, here are the stress management techniques or activities:
1. Create balance between work and home: Make healthy lifestyle for good health, if you are spending too much time at the office and not taking out time for yourself, then you might get stressed. It is imperative to enjoy leisure time.
2. Regular exercising: Moving your body regularly is important as it can balance the nervous system and enhances blood circulation. It can help in flushing out stress hormones.
3. Eat healthily and limit alcohol: Alcohol, cigarettes or even caffeine can relieve stress temporarily, but it has adverse health impacts and can make stress worse in the long run. You can start with a good breakfast, eat organic fruits and vegetables and avoid processed foods sugar. Moreover, hydrate as much as possible.
4. Connect with good people: It is always good to have people around. Talking with people releases hormones that reduce stress.
5. Take out time for the hobby: Find out time for a hobby. Be it gardening, reading, listening to music, or some other creative pursuit. You need to engage in different activities that bring you pleasure and joy. It helps in reducing stress by almost half and lowers the heart rate.
6. Meditate: Relaxation techniques activate a state of tranquility that counterbalances the body’s fight-or-flight hormones.
7. Try to get enough sleep: Sleeping seven to eight hours a day can help you get relief from stress. If stress keeps you up at night, then you need to address the cause meditate more in the day.
8. Get a pet: Pets are stress releasers. Spending even a short time with your pet can cut down on anxiety levels.
9. Take a vacation: Getting away from everything to reset your mind. Go on a vacation to a place where you can be happy. Don’t take work alone.
10. See a counselor: If negative thoughts overwhelm the ability to make positive changes, it is important to seek professional help.
How can I stop worrying?
Tip 1: Create a daily worry period
It might sound tough or illogical, but rather than trying to stop it or get rid of it, permit yourself to have it, but put off dwelling on it until later. It is important to choose a set time and place for worrying and it should be the same every day. You need to write down the worries. Remind yourself that you can have time to think about it later. If whatever you wrote down are still worrying you, then let yourself to worry about them in a defined period.
Tip 2: Challenge the thoughts
If you undergo chronic anxiety or worry, there are chances that you look at the world in a different way that make it seem more intimidating than it is. All-or-nothing thinking, overgeneralization, focusing on the negative thoughts, making negative interpretations, expecting the worst-case scenario, holding yourself to a strict list of what you should and shouldn’t do, or assume different responsibilities for things that are outside your control. It is important to challenge your thoughts. During the worry period, challenge the negative thoughts such as what’s the evidence that the thought is true or think about a positive or realistic way of looking at the situation. You should also understand the probability that what I am scared of and if the thought is helpful or not. Think about what would you say to a friend who had this worry?
Tip 3: Distinguish between solvable as well as unsolvable worries
According to the researches, you temporarily feel less anxious. However, running over the difficulty in the head can divert you from the emotions and makes you feel like you are achieving something. Problem-solving involves estimating a situation and coming up with tangible steps for dealing with it. No matter how much time you spend to deal with it. Think that the worry is solvable or not. Productive or solvable worries are those worries on which you can take action right on. If you are worried about the bills, you can call the creditors to see about the different flexible payment options. If the anxiety is solvable, start brainstorming and if the anxiety is not solvable, accept the uncertainty.
Tip 4: Interrupt the worry cycle
It can seem like negative thoughts are running through your head repeatedly. You can feel like you are strengthening out the control, you can go irrational or about to burn out under the weight of all the anxiety. You should get up and get moving. Exercise is the best and effective stress management activity as it released endorphins. Taking a yoga class can help cleaning your mind and lead to a relaxed state. You can meditate too or practice progressive muscle relaxation.
Tip 5: Talk about your worries
Whenever you are facing difficulties, it is important to talk face to face with a trusted friend or a family member. They will listen to you without judging, criticizing, or being distracted making you feel comfortable. When your fears start spiraling, talking them over can make them seem far less intimidating. You need to build a strong support system and know who to avoid when you are feeling anxious.
Tip 6: Practice mindfulness
Worrying is normally focused on the future and what you will do about it or on the past, reworking the things, you have said or done. The practice of mindfulness can help you feel free from the worries by bringing the attention back to the present. The strategy is all about witnessing the worries and then letting them go. You can acknowledge and observe all the worries and let your worries go.
How exercise is best medicine for stress?
Exercise is the best medicine for stress and it can increase the overall health and your sense of well-being. Exercise can have some direct stress-busting benefits.
The benefits include:
It pumps up your endorphins: Exercise can help in the production of the brain’s feel-good neurotransmitters, called endorphins. This purpose is mentioned to as a runner’s high, any aerobic action such as a game of tennis or a nature hike can add to the same emotion.
It reduces the negative effects of stress: Exercise can offer stress relief for the body while emulating the effects of stress and assist your body and its systems can practice working together through these effects. It can lead to bring some positive effects on the body by helping protect your body from the harmful effects of stress.
Meditation in motion: A long walk or several laps in the pool can help you find relaxation. You may often find that you have forgotten the day’s irritations and concentrated only on the body’s movements.
Improves the mood: Regular exercise can enhance self-confidence, improve mood and help in relaxation. Exercise can improve your sleep that is often disrupted by stress, depression, and anxiety.
We cannot run from stress, but we can overcome it by exercising, meditation, eating healthy or engaging ourselves in what we like. If you don’t deal with stress, it can overpower you. So, before things get worst, understand your mind and body and walk in the right direction. If this article added value to your knowledge then please like and share this article and comment below for any suggestions. If you are a health freak person then please visit the health section of Whatsup Guru.