STRESS MANAGEMENT: HOW TO DEAL WITH STRESS
It’s not the load that breaks you down, it’s the way you carry it. ~ Lou Holtz
Before we delve into tips to manage stress, let’s look at why we feel stress and anxiety in work, school and life. Be sure to stay to the end for your own stress management workbook to explore the impact of stress on your body and mind, and recognise certain triggers in your life.
Everyone reacts differently to stressful situations. And while there is no medical definition of stress, the accepted meaning of it is the condition when the demands of the situation require more biological, psychological and physical resources than available to a person.
What is stress?
Everyone reacts differently to stressful situations. While there is no medical definition of stress, the accepted meaning is the condition when the demands of the situation require more biological, psychological, and physical resources than available to a person.
In a stressful situation, our brains release hormones that change the chemical composition in the body. These hormones result in physiological changes; tension in your muscles, fast and shallow breathing, and a pounding heart are just some of the changes. This reaction is known as a ‘Fight-or-Flight’ response.
The Fight-or-Flight response
Evolutionary, Fight-or-Flight response was there to increase survival chances of our ancestors in case of danger. They would either fight whatever threatens them or run away to safety.
Unfortunately, our brains have not caught up with the fact that these days, most situations are not dangerous at all.
We experience stress when we face deadlines at work, personal difficulties, and even taking kids to their after school activities (yes, it can be stressful).
The impact of stress
Studies show that repeated exposure to stress has long-term effects on our physical and mental health. Over time, it may lead to cardiovascular and gastrointestinal problems (heart diseases, high blood pressure, IBS) as well as anxiety, depression, addiction, eating disorders, and, even, phobias. Take a look at some of the short and long term effects
However, stress is a normal part of life. We need stress in life because it helps us achieve our goals, it helps us to grow. Good stress supports cognition and boosts performance. It motivates and improves performance. It even feels exciting. So, not all stress is bad.
But usually, when we mention stress, we talk about negative type, distress. Often, in order to deal with this type of stress, we may develop unhelpful coping strategies like substance abuse, increased use of caffeine, sugary products etc. Unfortunately, these strategies may seem helpful at that particular moment but, in the long term, they are damaging to our mental health.
How to relieve stress
Fortunately, there are techniques that people can learn and use to improve the effects of stress. Below are some quick tips to relieve stress but keep in mind managing your stress is a long and personal journey.
Exercising
The best way to get rid of stress is to move. Whether it is a walk in the woods or in the park, a yoga class or a Pilates session, exercising helps to release tension caused by the Fight-or-Flight response. And if there are no opportunities to do this, even a short time spent moving indoors and outdoors daily (housework, gardening) can bring a massive change to our mental and physical wellbeing.
Breathe
Deep breathing helps to relax our body and our mind. Meditation helps to bring our mind to the present and feel in control which makes it an excellent antidote to stress. A 10-minute practice a day will have a noticeable effect and will help us feel in control.
Establish a support system
A social support system is important. One thing we learned as we lived through pandemic, is how important it is to have a social support system. Having someone to be able to talk to and connect with is life enhancing. When we suffer from long-term stress, this support system becomes the source of strength that helps us go through difficult times.
Develop good self-care habits
Self-care is necessary because when we take care of our psychological, physical and emotional wellbeing, we positively influence our mental health. Eating well, sleeping enough are just some examples of what we can do to feel less stressed. It is OK sometimes to binge on Netflix and or eat ice-cream in large quantities. Nothing is wrong with it. But what is also important is to do things that help us remain healthy, feel mentally and physically well.
Stress Management Workbook
Stress management is a crucial skill that empowers individuals to lead healthier, happier, and more fulfilling lives. By taking advantage of my free workbook and subscribing to my newsletter, you are investing in your well-being and taking a proactive step towards mastering stress.
Remember, stress doesn’t have to control your life; you have the power to regain control.
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NARA MORRISON