Friday, November 25, 2022

How Do We Deal With Stress

How Much Stress And Anxiety Is Too Much

How do we cope with stress during the coronavirus pandemic? Answering mental wellness questions

The point at which worry and anxiety become unhealthy is when they immobilize us rather than inspire us to act.

Whether we’re worried about things in the future, or so stressed and anxious we can’t move forward, the stress takes a toll on our minds and bodies, and affects our health. Excessive or unmanaged anxiety can become unhealthy if it takes the form of an anxiety disorder, for example.

Take Care Of Your Health

Physical training is beneficial.1 TIMOTHY 4:8.

Meaning: Regular exercise promotes better health.

  • Develop healthful habits. Physical activity can lift your mood and improve your bodys response to stress. Eat nutritious food, and try to avoid skipping meals. Be sure to get enough rest.

  • Avoid harmful solutions to stress, such as smoking or drug and alcohol abuse. In the long run, these heighten stress, perhaps by robbing you of your health and hard-earned money.

  • See your doctor if your stress becomes overwhelming. Getting professional help is not an admission of failure.

    Tip : Practice The 4 As Of Stress Management

    While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, its helpful to think of the four As: avoid, alter, adapt, or accept.

    Also Check: How To Get Rid Of Stress Quickly

    Talk Yourself Through It

    Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing.

    Dont worry about seeming crazy just tell yourself why youre stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.

    Managing Stress In Daily Life

    A nice little chart describing ways we can deal with stress in our ...

    Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.

    There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.

    Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.

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    What Are Some Healthy Coping Mechanisms For Dealing With Stress

    Some healthy coping mechanisms include: exercise, relaxation techniques such as deep breathing, journaling, and spending time in nature. Additionally, it is important to make sure that you are getting enough sleep and eating a balanced diet. Making time for activities that you enjoy can also help reduce stress levels. It is important to find what works best for you and to find a healthy balance in your life.

    How Can You Recognize Stress

    Each of us experiences stress. However, when it does affect your life, health and well-being, it is important to deal with it as soon as possible. While stress affects everyone differently, there are common signs and symptoms to look out for:

  • feeling constantly worried or anxious
  • feeling overwhelmed
  • mood swings or mood changes
  • irritability or nervousness
  • using alcohol, tobacco to relax,
  • aches and pains, especially muscle tension,
  • diarrhea and constipation
  • nausea or dizziness
  • loss of sex drive.
  • If you are experiencing these symptoms for a long time and feel that they are affecting your daily life or making you feel unwell, talk to your GP. You should ask for information on available support and treatment services.

    See: Ways for insomnia home remedies, insomnia in pregnancy, insomnia in children

    Read Also: Is Acid Reflux Caused By Stress

    Accept The Things You Can’t Change

    Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.

    “If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.

    “In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”

    Indulge Without Overeating By Savoring Your Food

    Coping with Stress

    When you eat to feed your feelings, you tend to do so quickly, mindlessly consuming food on autopilot. You eat so fast you miss out on the different tastes and textures of your foodas well as your bodys cues that youre full and no longer hungry. But by slowing down and savoring every bite, youll not only enjoy your food more but youll also be less likely to overeat.

    Slowing down and savoring your food is an important aspect of mindful eating, the opposite of mindless, emotional eating. Try taking a few deep breaths before starting your food, putting your utensils down between bites, and really focusing on the experience of eating. Pay attention to the textures, shapes, colors and smells of your food. How does each mouthful taste? How does it make your body feel?

    Practice mindful eating

    Eating while youre also doing other thingssuch as watching TV, driving, or playing with your phonecan prevent you from fully enjoying your food. Since your mind is elsewhere, you may not feel satisfied or continue eating even though youre no longer hungry. Eating more mindfully can help focus your mind on your food and the pleasure of a meal and curb overeating. See Mindful Eating.

    Also Check: How Can Exercise Help With Stress

    Kill Your Stress With Kindness

    A kind man benefits himself, but the cruel person brings trouble on himself.PROVERBS 11:17.

    The book Overcoming Stress has a chapter entitled Kill Your Stress with Kindness. Treating others kindly, according to the author, Dr. Tim Cantopher, can promote health and happiness. On the other hand, an unkind or cruel person makes himself unhappy because he alienates himself from others.

    We may also get stress relief by treating ourselves kindly. For example, we should not make harsh or unrealistic demands on ourselves. Nor should we belittle or malign ourselves. You must love your neighbor as yourself, Jesus Christ said..

    Tip : Connect To Others

    There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the bodys defensive fight-or-flight response. Its natures natural stress reliever . So make it a point to connect regularlyand in personwith family and friends.

    Keep in mind that the people you talk to dont have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

    Of course, its not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to lifes stressors.

    Tips for building relationships

  • Go for a walk with a workout buddy.
  • Schedule a weekly dinner date.
  • Meet new people by taking a class or joining a club.
  • Confide in a clergy member, teacher, or sports coach.
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    How To Deal With Stress Positive Thinking Is The Key To Success

    According to psychologists, in the life of every person there is such a thing as a self-fulfilling prophecy. It is a phenomenon that happens under the influence of our thinking. J.If we keep repeating that the goal we have chosen cannot be achieved, we will unleash the mechanism of a self-fulfilling prophecy. It is easy to present it on the example of a situation from everyday life: you dream of a change of job, in which you will have the opportunity to develop, but in your head there are thoughts like I certainly couldnt make it, Im good for nothing.

    This is called anxious thinking, which on the one hand is a normal phenomenon, but from a different perspective it is thinking that triggers unnecessary stress in us. The basis is action and positive thinking. Instead of telling yourself that you will not make it, think rather: I am a competent person and deserve a promotion, I can do it for sure, I have nothing to fear. Remember that positive thinking attracts positive results. If it doesnt work the first time, it will definitely be better the second time. This way of coping with stress is not easy at first, but changing your mindset is very important.

    Does Physical Stress Matter

    We all get stressed, but it

    The question is, have our stress levels already gone too far if theyre materialising physically? It is common that people begin to notice bodily signs of stress before recognising that we are psychologically stressed, and it does not matter whether your body or your mind alerts you first, Dr Windgassen says.

    What does matter is noticing your stress before it becomes chronic. To prevent the accumulation of stress in body and mind, simply noticing and acknowledging it goes a long way. This also gives you the active choice about whether you need to act any further in tackling the stress, she says.

    Also Check: Can Stress Cause Eye Problems

    Strategy #: Go Ahead And Overeat

    Our brains like patterns.

    Many of our thoughts, emotions, and actions actually happen on autopilot. Theyre parts of sequences our brains know well from years of practice. Those sequences just need triggers in order to take place.

    In the presence of a trigger, your brain dictates a given behaviorlike stress eatingwithout requiring any conscious decision-making on your part.

    The physical sensation of hunger is the most obvious trigger. That stomach-grumbling, slightly shaky, even-Brussels-sprouts-sound-good sensation is one you can trust to tell you its time to eat.

    But stress eating usually comes after other types of triggers, like certain sights, smells, people, and emotions.

    For example, you might find yourself hitting the Girl Scout Cookies hard every Saturday afternoon. Youre always left wondering how it happened, and why you feel so crappy about it.

    The process is so automatic you often dont have any idea whats triggering it.

    But if you really started paying close attention, you might have an epiphany: Its also the time you talk to your mom every week.

    Mystery solved.

    So heres a wild idea: Give yourself permission to overeat.

    Its going to feel counterintuitive at first.

    Uncomfortable even.

    But view it as a learning experiencea necessary step in the process.

    How To Manage Stress Eat A Balanced Diet

    Improper diet can increase your reactivity to stress. Eating under the influence of emotions and reaching for foods high in fat and sugar can provide temporary relief, which ultimately aggravates long-term stress.

    Refined carbohydrates found in processed foods can increase blood sugar levels. When your blood sugar levels drop, you may experience more stress and anxiety.

    Eating a healthy diet can help you fight stress in the long run. Foods such as eggs, avocados and walnuts support mood regulation and energy balance.

    See: What raises sugar? Non-obvious causes of glucose spikes that you had no idea about

    Recommended Reading: How Is Post Traumatic Stress Disorder Diagnosed

    Helping Children And Youth Cope With Stress

    Children and youth often struggle with how to cope with stress. Youth can be particularly overwhelmed when their stress is connected to a traumatic eventlike a natural disaster, family loss, school shootings, or community violence. Parents, caregivers, and educators can take steps to provide stability and support that help young people feel better.

    How Do We Handle Stress In A Biblical Way


    So why do we get stressed? We experience stress for countless reasons. Top causes of stress are work, finances, relationships, health, and media overload. So how do we deal with stress in a biblical manner? Christians are not immune to the pitfalls of life. It tends to hit us when were sick, overtired, overwhelmed, when we have taken on too many responsibilities, during moments of grief, when our circumstances spin out of control, or when our safety net or personal life falls apart and when relationships crumblewhen our basic needs are not met.

    We as followers of Christ believe God is sovereign and in control of our lives and he has given us all we need in order to live life abundantly. However, we also need to understand that when stress dominates our lives, its not because weve lost the ability to trust God. Its because we arent armed with a game plan to counter stress. Just like the Bible instructs us with multiple ways to combat sin, we need to have a game plan for stress as well. Here are four tips to cultivate your own game plan to combat stress.

    Also Check: How Can Stress Affect The Body

    The Importance Of Managing Stress

    If youre living with high levels of stress, youre putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like theres nothing you can do about stress. The bills wont stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

    Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and funand the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. Thats why its important to experiment and find out what works best for you. The following stress management tips can help you do that.

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    Try To Live One Day At A Time

    Never be anxious about the next day, for the next day will have its own anxieties.MATTHEW 6:34.

    Meaning: Daily anxieties are a part of life. But do not increase todays anxieties by adding tomorrows to them. Try to live one day at a time.

    • Stress can cause anxiety. So try this: First, recognize that some stress is inevitable. Fretting over things you cannot prevent increases your stress. Second, understand that quite often things do not turn out the way we may fear they will.

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    Don’t Just Seek Support Give It

    If you lead a highly stressful life, the solution may be to add one more task to your daily to-do list. Give back.

    Research consistently shows that helping other people and giving social support is a powerful way to manage the stress in your life and boost your resilience. Volunteer work, mentoring, mowing your elderly neighbors lawn, listening to a friend who is struggling all these can enhance your own ability to manage stress and thrive.

    Time spent helping others, sharing our knowledge and providing social and emotional support gives meaning and purpose to our lives, said Adam Grant, a Wharton management professor and co-author of the book Option B: Facing Adversity, Building Resilience and Finding Joy with Sheryl Sandberg. Getting out of yourself and helping others may be even more powerful than receiving social support.

    Identify Your Personal Stress Triggers

    The Mental Health &  Wellbeing Show Virtual on Twitter: " Mental Health ...

    We all have particular situations or people that make us more stressed. Some of these are easily identifiable and may be avoidable. However, sometimes stress may build up over time, and result from a pattern of incidents or events, rather than a single trigger.

    It may therefore be helpful to use a tool like our quiz Whats Stressing You Out? or keep a stress diary for a few weeks to help you identify what makes you stressed.

    This will make it easier to take action to address your stress levels.

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    Talk About Your Problems

    If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a trusted clergyman, your doctor, or a therapist.

    And you can also talk to yourself. Itâs called self-talk and we all do it. But in order for self-talk to help reduce stress you need to make sure itâs positive and not negative.

    So listen closely to what youâre thinking or saying when youâre stressed out. If youâre giving yourself a negative message, change it to a positive one. For example, donât tell yourself âI canât do this.â Tell yourself instead: âI can do this,â or âIâm doing the best I can.â

    What To Do If You Have Trouble Sleeping

    Sleep is often sacrificed when youre overwhelmed with stress. You may experience insomnia because of discomfort, stress from personal concerns, or side effects from your medications. If you cant sleep, try these tips:

    • Establish a regular sleep schedule: go to bed and get up at the same time every day.
    • Make sure your bed and surroundings are comfortable. Arrange the pillows so you can maintain a comfortable position.
    • Keep your bedroom dark and quiet.

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    Your Relationship With Food

    Food is something we need to survive. It provides nutrients that keep us alive and healthy. It reminds us of home and makes us feel safe and of course, it tastes good. Theres nothing wrong with any of that food should be something we enjoy, not something we feel guilty about.

    But sometimes our relationship with food becomes unhealthy. We start to see food as a magic bullet that can solve all our problemsor we see it as an enemy that we need to avoid. There are a few things we can do to bring our relationship with food back to a healthy place:

    If your relationship with food gets out of control, it can lead to an eating disorder. Eating disorders are the deadliest type of mental illness, and they can be difficult to treat. If youre worried that you might have an eating disorder, take our eating disorder screen and read on to learn more about what eating disorders are and how theyre treated.

    The reality of a joke during the Covid-19 pandemic hit home with me: Youve heard of the Freshman 15? This is the Covid-19!

    During the early months of the pandemic, I struggled with stress eatingand gained 17 pounds! But the Holy Spirit brought my emotion-driven indulgence to a screeching halt with these words, I will help you with the stress, so you can deal with your out-of-whack eating.

    Here are my 8 ways to deal with stress eating.

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