Sunday, December 4, 2022

How Do I Deal With Stress

Acute Versus Chronic Stress

How I deal with stress and anxiety

The experience of stress can be either acute or chronic. Acute stress usually occurs in response to a short-term stressor, like a car accident or an argument with your spouse. Acute stress can be very distressing, but it passes quickly and typically responds well to coping techniques like calming breathing or brisk physical activity.

Chronic stress occurs when stressors dont let up. The roots of chronic stress can vary widely, from situations people can control or avoid to difficulties that are hard to escape . Because people respond differently to stressful circumstances, a situation that one person might find tolerable can become a source of chronic stress for another.

Chronic stress can damage both mental and physical health. Being chronically stressed may leave you feeling fatigued, sap your ability to concentrate and cause headaches and digestive difficulties. People prone to irritable bowel syndrome often find that their symptoms spike with psychological stress.15 Though acute stress can heighten certain immune responses, the wear-and-tear of chronic stress is bad for the immune system.16 Chronic stress can also affect cardiac health, with multiple studies finding a link between chronic stress and the development of coronary artery disease.17

The American Psychological Association gratefully acknowledges the assistance of Beverly Thorn, PhD, in developing this fact sheet.

Simple Ways To Deal With Stress At Work

Research has indicated that the percentage of Americans who are stressed at work is highand its only getting higher. According to a survey of more than 2,000 full-time U.S. employees, ages 18-79, more than half of employees find themselves stressed during at least 60 percent of the workweek.

Work stress has significant health consequences that range from relatively benign to potentially serious .

While stress at work is common, finding a low-stress job is hard . A more realistic approach is to adopt effective coping strategies to reduce stress at your current job. Here are some stress management techniques you can try if you are finding it hard to cope with work stress

Disasters And Emergencies Teaching Resources

Activities to record your journey back to better, to resilience and recovery

  • Kindness

Type: Newsthink

Subjects: PSHE, Tutor time

A range of activities used to inform learners of the facts surrounding Covid-19 and encouraging reflection, critical thinking and positivity

  • Disasters and emergencies

Learn about the Amazon wildfires and their impact.

  • Disasters and emergencies

Learn about the impact of Hurricane Dorian and building resilience.

  • Disasters and emergencies

Learn about the situation in Mozambique and the role of resilience.

  • Newsthink

Learn about resilience and coping skills by looking at the recent natural disasters in Indonesia.

  • Disasters and emergencies

Discuss the story of an emergency landing and people coming to the rescue of others.

  • Disasters and emergencies

Type: Lesson plan

Subjects: PSHE, Tutor time, Geography

Discussion activities on the tsunami in Indonesia, using photos to consider what is being done to help.

  • Disasters and emergencies

Discover the survival story of a boy cast adrift in the ocean for 49 days.

  • Disasters and emergencies

Discussion activities looking at how best to cope with different scenarios during the hot weather.

  • Disasters and emergencies
  • First aid and the bystander effect
  • Newsthink

Read Also: How To Cure Anxiety And Stress

How To Answer How Do You Handle Stress

To answer this question successfully, you’ll want to provide specific examples of how you’ve handled stress well in the past. You might also provide examples of times when pressure actually made you work more productively.

Be careful how you respond. If you say you get stressed when you’re given multiple projects, and you know the job will require you to juggle many assignments at once, youll look like you’re not a good fit for the position.

Consider mentioning how a little stress can be a helpful motivator for you. Try to provide an example of a time when the stress of a difficult project helped you be a more creative and productive worker.

Dont Just React To Your Stress But Take A Moment To Authentically Respond To It

How I Deal With Stress

Some stressful events in life can trigger you to react without much thought, or simply react out of fear or confusion. In these stressful times, our fight or flight response gets activated.

To authentically respond to stress, you need to check in with how you are feeling, what is cropping up for you, and how you can manage this new stress in your life. Sometimes our reaction only increases the stress and we get stuck in a reactive loop, filled with negativity and self-abuse.

We may not be able to control the situation, but we can develop control of ourselves and change the way we deal with stress. You dont need to hurl insults, go on a cursing tirade or throw things and have an all out temper tantrum when stress appears, but you can state what you think and feel. The way you choose to authentically respond may change according to your surroundings, whether in the workplace, with your spouse or children, or other family members, or casual friends. Remember that hurting others in the process is not an effective way to heal yourself.

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Back And See The Wholeness Of The Issue At Hand Not Just The Particulars

Its easy to get caught up in some parts of your stress, but this wont help you change the way you deal with stress. You will keep running into a wall, as you learn that you cant change others or things out of your reach. It is in these moments that you can lend your focus to the positive. See the situation in its entirety, and evaluate what the end result could be and how you can maintain that open, welcoming perspective.

Accept Help From Family And Friends Or A Trusted Source For Counseling Or Therapy

You are not the only person to ever falter in your goals, and you wont be the last. In our failure, we sometimes learn more about ourselves than when everything is going along swimmingly. Stressful times are not easy to carry alone, and its okay to ask for help.

If you need another person to have a look at your project, or get a second opinion, or if you need to brainstorm a new plan of action, do so. You can seek out friends or family members that you get along with or find a therapist that can offer you a discreet, safe place to air your grievances or reflect on your choices, attitudes, or beliefs and in turn can provide you with professional feedback, clarity and encouragement. Taking the time to build your personal support system, outside of your work life or educational pursuits, is very important in changing the way you deal with stress.

We all lose our temper from time to time, and expressing anger is actually a healthy thing to do in our relationships with others. Expressing our differences in opinion allows us to have healthy conflict and many times come to an agreement or understanding that works for everyone. However, there are times when anger can become overwhelming or damaging, and during these times, its important to learn how to deal with anger.

Lets take a deeper look at how to deal with anger.

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Managing Common Stressful Situations At Work

If you feel stressed by a certain problem at work, you might not be alone in this.

Many of us may experience these common stressful situations in the workplace. The important thing is understanding how to manage them.

Problems with your workload

  • Ask your manager for help. Discuss your workload with your manager, if you have one. Try setting realistic targets and talk about how you can solve the issues you’re having.
  • Try to balance your time. You might be doing too much at once. If you don’t give each task your full attention, it can take longer. Try to claim your time back if you ever need to work extra hours to get something done.
  • Reward yourself for achievements. Rather than only focusing on work that needs to be done next, reward yourself for tasks youâve completed. Your reward could be taking a break to read, doing a puzzle, chatting with co-workers or spending time outside.
  • Be realistic. You don’t have to be perfect all the time. You might find that you’re being more critical of your own work than you need to be. Work within your limitations and try to be kind to yourself.

“I don’t take on too much at one time, little steps are the way. Breathing strategies, having a mindset and thinking, ‘I can do this!'”

Difficult work-life balance

Lack of support in your workplace

“My work has become a strong support system. My work colleagues have become like family and there is a mutual respect in how we treat one another.”

How To Deal With Stress

How To Deal With Stress

To deal effectively with stress, you need to think about your physical health, the way you interact with others, and your goals and priorities in lifethat is, what you consider to be truly important. This article will review some practical principles that can help you to deal better with stress and perhaps even reduce it.

Also Check: How Do You Cope With Stress At Work

When To Talk With A Doctor

When a person experiences stress, cortisol, the stress hormone, is released in the body.

The overexposure to cortisol and other stress hormones can disrupt almost all your bodys processes, says Safai. This puts you at increased risk of many mental health problems in addition to physiological problems.

According to Safai, stress can increase the risk of having:

How Can I Identify The Signs Of Stress

Everyone experiences stress. However, when it is affecting your life, health and wellbeing, it is important to tackle it as soon as possible, and while stress affects everyone differently, there are common signs and symptoms you can look out for:15

  • feelings of constant worry or anxiety
  • feelings of being overwhelmed

For full details on tips on getting a good nights sleep read our guide How to sleep better and ten top tips for good sleep

7. Dont be too hard on yourself
  • Try to keep things in perspective.
  • Remember that having a bad day is a universal human experience
  • When your inner critic or an outer critic finds faults, try and find truth and exception to what is being said
  • If you stumble or feel you have failed, dont beat yourself up
  • Act as if you were your own best friend: be kind and supportive
  • Take a few minutes each day to appreciate yourself

Now, we would like to move on to a more detailed look at the causes and effects of stress. In this section we will focus on the effects prolonged stress has on your body, behaviour and emotions, and look at key causes such as relationships, money, work, alcohol and drug use.

Read Also: How Can I Remove Stress

Keep Your Mind Peaceful

Just as its important to keep yourself healthy physically, its also important to do so mentally. Relaxation techniques and mind-body activities such as meditation, yoga, and deep breathing can help you relax, focus, and develop new perspectives. Like exercise, mind-body activities have been shown to have immediate benefits. Another way to relieve stress fast is by finding your happy place by doing something you enjoy, whether its reading, spending time on a hobby, or relaxing in a bathtub.

Change What You Can And Accept What You Cant

How to deal with stress #1

Be proactive and make changes that can help reduce your stress. If its a crazy schedule that has you on edge, find the balance you need to take care of the necessities and still have some self-care time. If its a person thats bothering you, communicate your feelings respectfully and be open to discussion. Having constructive conservations about the problem is much more useful than just bottling up your stress and resentment. You cant change all the stressors in the world, however, so sometimes the best way to cope with stress is by accepting the situation as it is. Instead of trying to control what you cant and adding more stress to your life, focus on controlling how you react and feel instead.

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Map Your Social Network

During times of high stress we have a tendency to retreat. We cancel social plans and focus on the work, money crisis or trauma that is our source of stress. But friends and social support are among the best forms of therapy to help you escape stress for brief periods of time. Friends can also make you feel better about yourself, and that mountain of stress in your life wont look so steep.

When Dr. Southwick, Yale Medical School psychiatrist, co-wrote his book on resilience, he interviewed a number of people who had shown resilience against all odds, including former prisoners of war and people who had survived trauma. One thing they had in common was social support.

The resilient people we interviewed actively reached out for support, said Dr. Southwick. They dont sit around and wait.

Even POWs held in isolation devised a tapping method of communication with their fellow prisoners. Most, if not all, said it was life-saving to know they werent alone and they were cared for, said Dr. Southwick.

When Dr. Southwick, a psychiatrist, meets with a new patient, one of the first things he does is construct a diagram of the patients social network. Sometimes they just talk about it some patients want to map it out on paper. Who is in your life? Who can you count on? asks Dr. Southwick. Make your own list of your social network and keep it handy when you need to call on someone for support.

Focus On Just Two To Three Stressors At A Time

You cannot deal with everything or everyone in your life that makes you feel stressed. Instead, focus on just two or three main stressors at a time.

Top Tip!

If you use a stress diary, or a tool like our quiz Whats Stressing You Out?, it is easy to identify the most common and/or most stressful situations in your life. You can then start to work out what you can do to resolve them.

Once you have sorted your top stressors, you can then move onto lesser stressors.

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Simple Steps To Deal With Stress And Anxiety

Carly Snyder, MD is a reproductive and perinatal psychiatrist who combines traditional psychiatry with integrative medicine-based treatments.

Do you wonder if you may worry too much? And how much anxiety is officially “too much?” To answer these questions, you may need to deepen your understanding of stress and anxiety, and how they help and hurt you.

Reach Out And Touch Someone

How To DEAL WITH ANXIETY

The simple act of touching another person or being touched can ease your stress. James A. Coan, an assistant professor of psychology and a neuroscientist at the University of Virginia, recruited 16 women who felt they had strong support in their relationships. To simulate stress, he subjected each woman to a mild electric shock under three conditions, all while monitoring her brain. The shocks were administered in no particular order while the woman was 1) alone, 2) holding a strangers hand, and 3) holding her husbands hand.

Notably, both instances of hand-holding reduced the neural activity in areas of the womans brain associated with stress. But when the woman was holding her husbands hand, the effect was even greater, and it was particularly pronounced in women who had the highest marital-happiness scores. Holding a husbands hand during the electric shock resulted in a calming of the brain regions associated with pain similar to the effect brought about by use of a pain-relieving drug.

Coan says the study simulates how a supportive marriage and partnership gives the brain the opportunity to outsource some of its most difficult neural work. When someone holds your hand in a study or just shows that they are there for you by giving you a back rub, when youre in their presence, that becomes a cue that you dont have to regulate your negative emotion,

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Make Time For Fun And Relaxation

It is important to include time for fun and relaxation in your schedule. These are important for helping you to feel good generally, and that in turn reduces stress, and keeps you healthy. Looking forward to doing things that you enjoy, and that give you pleasure, helps when you have to cope with less pleasant aspects of life. Whats more, laughter has huge positive benefits for both mental and physical health.

If you are working hard, and are conscientious, however, it can feel wrong to take time out to relax and have fun.

It is therefore important to remember that you and your health are important. You should not ignore your physical or mental health in favour of more urgent activities.

If you consciously put relaxing or fun activities into your diary, and think of this as a way to keep yourself healthy and able to work, you are likely to feel much more positive. This, in turn, will mean that you feel less guilty, and therefore stressed, about doing it.

How To Handle Stress In The Moment

You hear a lot of advice about how to reduce stress at work. But most of it is about what to do over the long term take up yoga, eat a healthy diet, keep a journal, or get more sleep. But what do you do when youre overcome with stress in the moment at your desk, say, or in a meeting? Perhaps youve heard bad news from a client or were assigned yet another project. How can you regain control?

What the ExpertsSayEighty percent of Americans are stressed at work, according to a recent study by Nielsen for Everest College. Low pay, unreasonable workloads, and hectic commutes were the top sources of tension, followed closely by obnoxious coworkers. What exacerbates the problem is that people walk into work already laden with stress, says Maria Gonzalez, the founder and president of Argonauta Strategic Alliances Consulting and the author of Mindful Leadership. If there is a hardship at home, you bring that to the office and it gets layered with your professional stress and if youre not careful it can spiral out of control. How well you react to and manage daily stressors impacts your relationships with other people, with yourself, and how others perceive you, she says. Justin Menkes, a consultant at Spencer Stuart and the author of Better Under Pressure says its critical to get a handle on your reaction to the stressful things that happen to you in the moment. Here are some techniques to do just that.

Dont

More on reducing stress:

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