Stress is the physical, emotional, or mental change experienced in moments of pressure. It’s a constant reaction to life situations — there’s always something to worry about.
As humans, we’re constantly surrounded by situations that put us under pressure, e.g., school, money issues, work, relationships, et cetera.
If taken lightly, these issues can culminate and affect everyday life and productivity. Hence, it’s necessary to know effective ways to manage stress.
When you’re stressed, your body will send out alarms to call your attention. These alarms come in form of physical signs or emotional and behavioral changes.
You might experience behavioral and emotional changes such as:
Likewise, you should look out for physical symptoms like:
Although there’s no definite factor that causes stress, here are some general causes of stress:
The list is endless. It’s possible to be stressed by things you consider insignificant. It’s also possible to be stressed by gigantic life problems like divorce, unemployment, loss of a loved one, et cetera.
It’s impossible to get rid of stress completely, but it can be managed and prevented from culminating in other illnesses. After you identify the root cause of your stress, you can practice these effective ways to manage stress:
Substances that you consume go a long way in determining your stress level — they can either lessen or worsen the problem. Hence, you should stay away from taking in foods and drinks that can add to your stress level.
You shouldn’t binge-eat or consume alcoholic drinks or drinks that contain caffeine when you start to feel the effects of stress. Instead, you should incorporate the right amount of vitamins, minerals, and water into your diet.
Smoking tobacco, weed, cigarettes, et cetera to ease stress would only compound your problem. These products can make you feel good and giddy, but their effects would lead to stress lingering for a longer period.
A little physical activity like walking can help you reduce stress. Exercising isn’t only beneficial for physical fitness, but it has also proven to be a way of easing stress.
Similarly, you should practice relaxation techniques whenever you notice the effect of stress. You can try deep breathing exercises, mindful meditation, muscle relaxation exercises like stretching, yoga, et cetera.
Sometimes, responsibilities can get overwhelming and put a lot of pressure on you. You can filter responsibilities by sharing or dividing them among others.
You can also reduce stress by taking time off your work or activities to rest. Taking a breather involves putting a temporary pause on activities that might cause stress.
During this period, you can visit any serene environment to help clear your head. You can also stay around situations or people that make you happy.
When you feel pressured or frustrated due to an excessive workload, ask for help. It’s okay to admit when you can no longer move forward.
Asking for help doesn’t make you less capable or deficient. If you feel unsafe talking and asking for help from someone familiar, you might want to consider therapy.
Goals are essential in every aspect of life — be it business, education, family, et cetera.
However, when you don’t have a solid structure in place, you might begin to feel frustrated or even pressured. To avoid this, you can use SMART goals to reduce feelings of pressure and frustration. SMART goals are:
Setting SMART goals might be the best way to handle a stressful situation. This is because they give you an organized timeline and timeframe to work with. So whenever you begin to feel stressed, you can fall back on these goals for a sense of clarity.
Affirmations are positive words or sentences that can motivate you and help you overcome negative thoughts. When you feel overwhelmed or frustrated, you can affirm positive things to yourself, like:
A good way to manage stress is journalling. Journalling involves writing your thoughts down in a diary or journal.
You can consider this as a means of venting, ranting, or any way of expressing your thoughts. In the long run, journalling can help you to process your feelings and control them better whenever you feel stressed.
Everybody goes through stress. It’s a normal reaction to life’s circumstances; however, you shouldn’t undermine the effects of stress. These effective ways to manage stress will help you cope better, especially on the not-so-good days.
Your health is a priority, and you shouldn’t neglect it. At mytherapist.ng, we’re concerned with providing you with timely information on mental health and wellness.
Don’t hesitate to reach out to us if you have any questions or problems relating to stress or mental health.