Thursday, May 19, 2022

How To Control Mental Stress

Accept The Things You Can’t Change

How to Reduce Stress | Mental Wellness

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.”

Removing Or Reducing The Causes Of Stress

It is important to identify what makes you stressed, then take steps to avoid it or reduce the feelings of stress.

Everyone is different. What one person finds stressful, another wont. It depends on your personality, cultural background, past experiences, stage of life and what support you have around you.

Some common causes of stress include:

  • family or relationship breakdowns
  • death of a loved one
  • experiencing a traumatic event, including physical or emotional abuse
  • losing a job
  • having a baby
  • money problems

Many things that cause stress can be changed, but others are beyond our control. Work out what you can control and take steps to make a change.

For example, if you are one of the many Australians who is stressed by financial issues, setting up a budget or consulting a financial adviser may help.

If the stressor is work, it may be possible to change your work hours or job duties. If the problem is relationships, take the time to resolve conflicts.

It can help to talk to a friend, doctor or counsellor about removing the causes of stress. Dont be afraid to ask for support.

Cut Out Things That Add To Your Stress

Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.

Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.

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Healthy Ways To Cope With Stress

Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:

  • Take breaks from watching, reading, or listening to news stories, including those on social media. Its good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.
  • Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.
  • Take care of your body.
  • Take deep breaths, stretch, or meditateexternal icon.
  • Continue with routine preventive measures as recommended by your healthcare provider.
  • Get vaccinated with a COVID-19 vaccine when available.
  • Make time to unwind. Try to do some other activities you enjoy.
  • Talk to others. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor.
  • Connect with others. Talk with peopleexternal icon you trust about your concerns and how you are feeling.
  • Connect with your community- or faith-based organizations. If social distancing measures are in place, try connecting online, through social media, or by phone or mail.
  • Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.
  • Ways To Minimize The Impact Of Stress On The Body

    How To Control Mind And Be Stress

    Whether youre dealing with chronic stress or experience it occasionally on a situational basis , its possible to reset and find a more stable sense of peace and happiness in your daily life.

    Treat your body well: It may sound obvious, but its worthy of repeating: Anything that helps the brain and body to have more sustainable energy is going to keep stress reactions minimized, because we can adapt more effectively, explains Hanna. Sleeping at least seven hours at night, eating healthy foods every three to four hours to stabilize blood sugar, and moving at least every 90 minutes during the day to facilitate optimal circulation can reduce the wear and tear of daily stress.

    Identify and anticipate your stressors: This may require some introspection, but the effort will be worthwhile. It’s important to be aware of what things create more stress for you, says Hartstein. Is work a place that is stressful? Do you take too much responsibility for things and then not take care of yourself? Knowing what things trigger your stress is really important. If you can do some coping ahead some planning for those stressful moments you can minimize the stress and help yourself through the moments without becoming too overwhelmed.

    Even just three to five minutes of slow, rhythmic breathing can start to train the nervous system to be more adaptive.

    Read Also: How To Cope With Anxiety Stress And Depression

    List Some Solutions And Come Up With A Plan

    If there’s a specific problem you need to fix, make a list of all possible solutions and pick the best one for your situation. Realizing that you have options and coming up with a concrete plan will have a direct effect on stress reduction. “Break the task into smaller parts so you can try to accomplish what you need to in an hour, a day and then next week so the problem becomes more manageable,” suggests Kubiak.

    Take Action: Get Active

    Regular physical activity can help prevent and manage stress. It can also help relax your muscles and improve your mood. So get active:

    • Aim for 150 minutes a week of moderate-intensity aerobic activity try going for a bike ride or taking a walk
    • Do strengthening activities like push-ups or lifting weights at least 2 days a week

    Remember, any amount of physical activity is better than none!

    Read more about:

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    How To Handle Stress At Work

    If youre currently working, you probably know what it feels like to be stressed on the job. A must-do project arrives without warning. Three emails stack up for each one you delete. Phones ring, meetings are scheduled, a coworker drops the ball on a shared assignment.

    Your Response To Stress

    Stress Relief & Stress Management Tips!!! How to Control Stress

    Your attitude, personality and approach to life will influence how you respond to stress. Factors that play a part include:

    • How you think about a problem
    • How anxious you feel generally
    • How severely the problem affects you
    • Whether you have experienced anything like this before
    • Whether you can control what is happening
    • How long the event affects you
    • How important the outcome is to you
    • The different ways a person copes with difficult situations
    • Your life experiences and life history
    • Your self-esteem
    • Whether you have people around who can provide support.

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    Tips To Manage Stress

    In todays society, stress and change often are thought of as the same thing. Stress is a physiological and psychological response to situations the body and mind find to be overwhelming. We often ask ourselves how we should manage stress. There are many ways people manage stress and reduce the overall stress of day-to-day activities. With the fast pace of work and home, and being constantly inundated with technology and still wanting to have time to connect with those around us, our lives can feel overwhelming and stressful at times.

    Manage how you live with these five tips to feel less stressed:

    1. Use guided meditation.

    Guided meditation is a great way to distract yourself from the stress of day-to-day life. There are many guided meditations available on the internet that can help you find 5 minutes of centered relaxation.

    2. Practice deep breathing.

    Deep breathing is a great way to reduce the activation of your sympathetic nervous system, which controls the bodys response to a perceived threat. Deep breaths taken in to a count of five seconds, held for two seconds and released to a count of five seconds, can help activate your parasympathetic nervous system, which helps reduce the overall stress and anxiety you may be experiencing.

    3. Maintain physical exercise and good nutrition.

    4. Manage social media time.

    5. Connect with others.

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    Ways To Handle Stress Eating

    In order to get control of stress eating, you have to control your stress levels. The best way to deal with stress is to address current situations head-on and, at the same time, learn to be prepared to handle stressful situations in the future before both the problem and your eating behavior get out of hand. These 5 steps can help you manage stress and avoid stress eating:

  • Know your stressors. Identify the circumstances and emotions that lead you to stress-eat. These are your emotional eating triggers, and once you recognize them, you can take steps to avoid them or at least be prepared for them.
  • Exercise to reduce stress. If youre physically fit, youre more resistant to the effects of stress.3Exercise causes chemical changes in the brain that reduce stress but, unfortunately, stress itself can prevent some people from taking steps, like exercising, that could make a difference in their mental and physical health.4 If your personal circumstances make it difficult for you to get to the gym or even do formal exercises at home, try to increase the amount of walking, gardening, cleaning and other lighter forms of movement and exercise you normally do from day to day.
  • Reach out for help. Talk out your feelings and your unhealthy responses to stress with close friends and family who can give you the support you need to get through tough situations. If you often feel guilt, shame or regret over your eating habits, you may want to speak with a professional counselor.
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    Tip : Identify The Sources Of Stress In Your Life

    Stress management starts with identifying the sources of stress in your life. This isnt as straightforward as it sounds. While its easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Its all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

    Sure, you may know that youre constantly worried about work deadlines, but maybe its your procrastination, rather than the actual job demands, that is causing the stress.

    To identify your true sources of stress, look closely at your habits, attitude, and excuses:

    • Do you explain away stress as temporary even though you cant remember the last time you took a breather?
    • Do you define stress as an integral part of your work or home life or as a part of your personality ?
    • Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

    Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

    Start a stress journal

    A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

    What Causes Mental Stress

    Pin on Leadership

    Its origin is triggered by a signal from outside stimuli a piece of information of an objective or subjective nature, or both at once. The mental stress develops very slowly at the beginning. We cannot observe its development because of our lack of understanding of mental energy.

    The information we receive from the outside , creates a feeling that evolves into a negative emotion . For example, the inability to understand or accept other peoples point of view can cause mental stress.

    My Personal Experience with Mental Stress

    In my late twenties, I struggled consistently with mental stress. I was happy to work in a global corporation and also excited to be responsible for many projects at once. Despite the work load I had, I was a victim of mobbing because of my keen engagement towards my tasks. I was physically and mentally exhausted because of the many complex purchase orders I had to place for the projects assigned to me. On top of that, there were certain people in the organization giving me hard time because of my desire to strive to improve.

    There was an immediate disharmony between me and these people that generated a feeling of intolerance and non-acceptance. This grew into feelings of disappointment and frustration, which ended up creating emotion of anger and anxiety over not performing well or losing my job.

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    Tips To Manage Anxiety And Stress

    Coping Strategies

    Try these when you’re feeling anxious or stressed:

    Fitness Tips: Stay Healthy, Manage Stress

    For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.

    • 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
    • Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
    • Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
    • Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
    • Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
    • Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

    Resources

    If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.

    Look After Yourself Physically

    When you are physically fit and well, it is much easier to cope with stress.

    When you become stressed, it is harder to motivate yourself to care about what you eat, or whether you exercise. However, not doing so can also make you more stressed. Get into good habits while your stress levels are fairly low, and you may find that they never go up again. These good habits include:

    • Taking regular exercise

      Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.

      These are the fight or flight hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat. However, stress in the modern age is rarely remedied by a fight or flight response. Physical exercise can be used as a surrogate to metabolise the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.

      Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.

    • There is more about this in our pages What is Sleep? and How to Sleep – The Importance of Sleep.

      You can assess your levels of daytime sleepiness with the Epworth Sleepiness Scale.

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    When To See Your Gp About Your Stress Levels

    If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling or cognitive behavioural therapy.

    If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.

    Mental health issues, including stress, anxiety and depression, are the reason for one-in-five visits to a GP.

    How To Control Stress Anger And Depression

    Stress Control at Home introduction

    Life is unpredictable, and you will often face hardship and disappointment. During such times it is quite common to become tense. But excessive tension can lead to stress, anger, and depression which is harmful to your body. This article will share some strategies to control your anxiety, anger, and depression.

    Practice Breathing Technique

    Breathing is considered the most effective technique for managing your anger, depression, and stress. It is a useful method of overcoming your anxiety, and a well-recognised psychological counsellor recommends this method. There are many breathing techniques to calm yourself. It would be best if you settled down with a breathing technique that you are comfortable with.

    Let the Stress and Anger Go Away From Your Body

    Expose your emotions out while you are exercising. Workout in the morning, involve yourself in some physical activity, it helps to release good hormones from your body. However, you should avoid doing some exercise that consists of the expression of anger.

    Make Yourself Calm

    Practising breathing techniques helps you to visualise yourself calm. After taking a few deep breaths, you can close your eyes and picture yourself calm. To do this, you need to relax your body and imagine yourself in a tension-free situation by making your mind calm and focused. You can take it one step further by creating a mental image of what it feels when you are calm. Next time when you are angry, imagine the picture again.

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