I came across a line that goes somewhat like this–stress is a disconnection from earth and forgetting to breathe. It believes that everything around you is an emergency.
Once you calm down and the situation finally works out, you understand that in the end, nothing is quite that important.
Stress, if you experience it from time to time, is a normal reaction to everyday life activities. And if you look at its brighter side, then stress in small doses could be good, helping you move on and motivating you to perform better.
However, whether you are stressed about a bad day at work, social unrest, or other personal baggage, all these stressors around can make the situation very difficult. But you are lucky that easy stress management techniques are here to take very good care of you.
More on stress
Stress can create a lasting impact on anyone’s mental health. It is a kind of response, meaning your body’s natural emotional, physical, and mental reaction. As mentioned, stress can be rooted in various kinds of life activities–switching jobs, dealing with an aggressive boss, a life-changing event, or a new project, or it stems from the person’s surroundings, like a difficult conversation.
What happens when the body faces threat?
In a difficult, stressful situation, the body releases hormones that heighten blood pressure and increase alertness. Such a circumstance results in a lack of sleep, muscle tension, and other symptoms.
Is stress common?
More than 280 million people around the world have an anxiety disorder. The most stressed nations in the world are:
- Greece – 59%
- Philippines – 58%
- Tanzania – 57%
- Albania – 55%
- Iran – 55%
Types of Stress
Ambient anxiety can be chronic and mostly happens during a current crisis or world unrest, and the best example can be the coronavirus pandemic. It is an intense reaction to unpleasant news and events.
Every person suffers from ambient anxiety at one point or another. And the best way to manage this kind of anxiety is by limiting the intake of everyday news and practising self-care. This way, you can avoid the negativity around you and the negative people who thrive on pessimism.
Acute stress is your body’s reaction to a difficult situation. It can happen when a deadline is approaching or in some other similar circumstances. So, in simple words, acute stress occurs after an unexpected crisis, like a traumatic event or an accident.
Acute stress can cause emotional ups and downs, lack of concentration, or poor sleep. Physical symptoms could be chest pain, palpitation, difficulty breathing, abdominal pain, etc.
The good news is that you can manage acute stress, too, with Cognitive behavioural Therapy (CBT), counselling, self-care, regular exercise, or limiting caffeine.
Episodic Acute Stress
An individual faces episodic acute stress when they stress frequently. Having episodic acute stress is frustrating both mentally and physically. It feels like there is always some kind of external pressure or something about to go wrong. Such stress can happen when you take too much responsibility, have interpersonal problems, have a demanding job, or interpret situations in a catastrophic manner.
Episodic acute stress symptoms include feeling overwhelmed, muscle tension, hypertension, and migraines.
The best way to calm yourself and take your mind off this episodic stress is by making lifestyle changes. Easier said than done, sure, but changing certain habits or incorporating new ones can make you feel peaceful. You can get a massage, dance, take a bubble bath, or whatever helps you ease up. Experts also suggest practising relaxation techniques, like progressive muscle relaxation and deep breathing.
While some stress is fine; if it starts affecting your well-being, you need to make certain changes in your lifestyle or immediately contact a healthcare professional. Some health problems could be:
- Anxiety disorder
- Digestion problems
- Heart problems
3 easy stress management techniques
1. Always communicate
Whether it is your mental health expert or a trusted friend, communicate whatever you are feeling at the moment. Stress is relieving when you show your vulnerable side to them.
2. Maintain a reflection journal
Dedicate at least ten minutes every day to describe the stressors. Write how your day went and what caused you difficulty. Rate your experience on a scale of 1 to 10. These simple activities show powerful results
3. Mind sweep
When you are burdened with things and feel overwhelmed, just take a few minutes and write down whatever is on your mind. Your brain can stress you at times. Doing this can release the tension.
The idea basically is that you identify the problems or things that require your attention. These are the things that have the possibility of seeping in and affecting your mental well-being. Such problems can lead to a lack of focus and irritability.
If you are feeling stressed lately, then know that you are not alone. These three simple and easy techniques can surely help you refocus and calm your mind.
What other stress management techniques have you found helpful? What stress-relief books have you read lately? Let us know below!
Also, I hope you find one of these three suggestions useful!
Featured Image by Liza Summer