Tuesday, September 27, 2022

How To Deal With Stress

Make Gratitude A Regular Practice

Coping with Stress

Several studies have revealed the positive effects of expressing gratitude. While studying brain activity, National Institutes of Health researchers found subjects who showed more gratitude had higher levels of activity in the hypothalamus, a part of the brain that has a huge influence on our stress levels. Plus, gratefulness also activated the regions associated with dopamine, one of those feel-good neurotransmitters. To reap these stress-reducing benefits, write down your feelings of gratitude daily in a journal, or by sending little notes to friends or family letting them know how much you appreciate them.

Know What Stresses You

A discerning man will remain calm.PROVERBS 17:27.

Meaning: Negative emotions can cloud clear thinking, so try to stay calm.

  • Identify what stresses you, and note your response. For example, when you feel stressed, note your thoughts, feelings, and behavior, perhaps even making a record of them. By becoming more aware of your response to stress, you may be able to deal with it more effectively. Also, think of ways to eliminate stressful things from your life. If that is unrealistic, look for ways to reduce their impact, perhaps by managing your tasks or time more efficiently.

  • Try to see things in a different light. What stresses you may not stress someone else. The difference may be in viewpoint. Consider these three suggestions:

  • Do not be quick to assume bad motives. A person may cut ahead of you in a line. If you attribute his act to rudeness, you may become upset. Instead, why not assume that his motive was good? You may be right!

  • See the positive side of a situation. A long wait at a doctors office or an airport is easier to bear if you use the time to do some reading or to catch up on work or e-mail.

  • Keep the big picture in mind. Ask yourself, Will this problem be a big issue tomorrow or next week? Distinguish between minor or short-term issues and more serious ones.

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.

    Recommended Reading: What Is Post Traumatic Stress Syndrome

    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.

    How Can Work Stress Affect Well

    Infographic: How To Deal With Stress and Anxiety

    Long-term exposure to work-related stressors like these can affect mental health. Research links burnout with symptoms of anxiety and depression. In some cases, this sets the stage for serious mental health problems. Indeed, one study shows younger people who routinely face heavy workloads and extreme time pressure on the job are more likely to experience major depressive disorder and generalized anxiety disorder.

    High levels of stress at work and outside of it can affect physical health, too. Repeated activation of the fight-or-flight response can disrupt bodily systems and increase susceptibility to disease. For example, repeated release of the stress hormone cortisol can disturb the immune system, and raise the likelihood of developing autoimmune disorders, cardiovascular disease, and Alzheimers disease. Chronic stress can also affect health by interfering with healthy behaviors, such as exercise, balanced eating, and sleep.

    Work stress can also harm companies or organizations. Burnout reduces job productivity and boosts absenteeism and job turnover, and also leads to conflict between coworkers, causing stress to spread within a workplace.

    Also Check: What Does Stress Do To The Immune System

    How To Solve Problems

    Once you have identified the problems that are leading to stress in your life, this structured problem-solving exercise can help you to find solutions.

  • List the problems that are worrying or distressing you and write them down.
  • Identify which problem is causing you the most stress and write it down.
  • Work out all the options to deal with the problem and write them down.
  • List the advantages and disadvantages of each option.
  • Identify the best option to deal with the problem.
  • List the steps you need to carry out this option.
  • Carry out the option. Afterwards, think about whether it worked and whether you would do this again.
  • This technique has been adapted from Beyond Blue.

    Smoking Drinking And Drug Use And Stress

    You might find that you smoke, drink alcohol or use recreational drugs to reduce stress. However, this often makes problems worse.28

    Research shows that smoking may increase feelings of anxiety.29 Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings.

    Similarly, you may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety. However, alcohol may make existing mental health problems worse. It can make you feel more anxious and depressed in the long run.30 It is important to know the recommended limits31 and drink responsibly.

    Prescription drugs, such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time.32 Street drugs, such as cannabis or ecstasy, are usually taken for recreational purposes. For some people, problems start as their bodies get used to repeated use of the drug. This leads to the need for increased doses to maintain the same effect.33

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    Connect With Your Spiritual Side

    For centuries, religious groups and native tribes worldwide have used prayer beads to guide their spiritual practice, and research shows that spirituality might boost happiness in times of stress. Buy a set of prayer beads or make your own, suggests Hall, and then create a positive affirmation or mantra that resonates with you. Then, next time stress hits, repeat your affirmation as you work your way around and touch each bead. “The more you go around, the more you’ll experience a sense of power and detachment from the source of anxiety as your brain switches into a meditative cadence,” explains Hall.

    Not Sure What To Do Next

    How To Deal With Stress – The Opposite Of What You Think

    If you or someone you know are finding it difficult to manage mental health issues, try healthdirects Symptom Checker and get advice on when to seek professional help.

    The Symptom Checker guides you to the next appropriate healthcare steps, whether its self care, talking to a health professional, going to a hospital or calling triple zero .

    Also Check: Can Stress And Anxiety Cause High Blood Pressure

    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:

    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.

    Also Check: How To Keep Mind Calm And Stress Free

    Get A Hug From A Loved One

    Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.

    When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.

    Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.

    So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.

    Food And Food System Resources During Covid

    How to cope up with stress at work: Tips you should use ...

    or for Spanish for information about meal sites, food banks, and other services near you.

    Hours are 7 a.m. to 10 p.m. Eastern Time Monday through Friday.

    Or text 97779 with a question that contains a keyword such as food or meals.

    The hotline is managed by the US Department of Agriculture .

    The following resources are for individuals and families seeking food assistance during the COVID-19 pandemic. Guidance is also available for food assistance programs and food system stakeholders.

    Also Check: Can Stress Cause Crohn’s Flare Up

    Be More Realistic About Your Capabilities

    It is helpful to remember that most people underestimate how long it will take to do something, and overestimate how much they can do. This means that they end up taking on too much, and then failing to deliver.

    Develop the simple habit of doubling your time estimates for any task.

    You are then far more likely to under-promise and over-deliver. This will make everyoneincluding youmuch happier than the other way round .

    Path To Improved Well Being

    Stress can cause health problems or make existing problems worse. Talk to your family doctor if you think your symptoms could be caused by stress. Its important to make sure they arent caused by other health problems.

    Learn to recognize when youre feeling stressed. Early warning signs of stress include tension in your shoulders and neck or clenching your hands into fists. Try to avoid the event or situation that leads to your stress. If thats impossible, change how you react to stress.

  • Let go. Dont worry about things you cant control, such as the weather.
  • Dont sweat the small stuff. Solve the little problems. This can help you gain a feeling of control.
  • Be ready. Prepare to the best of your ability for events you know may be stressful, such as a job interview.
  • Chin up. Try to look at change as a positive challenge, not as a threat.
  • Work it out. Resolve conflicts with other people.
  • Talk it out. Discuss whats bothering you with a trusted friend, family member, or counselor.
  • Keep it real. Set realistic goals at home and at work. Avoid overscheduling.
  • Have some fun. Participate in something you dont find stressful, such as sports, social events, or hobbies.
  • Just say no. Stay away from drugs and alcohol. They can actually increase your stress levels.
  • Read Also: How To Relieve Stress And Anger Naturally

    What Are Some Strategies To Reduce Stress

    It may not be possible to remove the stress from your life, but managing your stress may help you to get things done.

    Below are some ideas for managing stress.

    • Take charge deal with unhelpful sources of stress before they build up and become a bigger problem.
    • Make choices look at areas in your life where you could manage your situation better or change the way you respond.
    • If youre already feeling stressed, consider postponing major changes like changing jobs or moving house.
    • Sort out any personal conflicts or relationship problems by communicating honestly and seeking counselling.
    • Spend time doing things you enjoy.
    • Try to avoid long hours at work. Learn to say no.
    • Try to avoid smoking, alcohol and caffeine.

    A psychologist or counsellor can help you with techniques to manage your time and cope with lifes problems.

    If youre feeling stressed, its a good idea to have a general health check with your doctor. You can talk to your doctor about ways to help you bounce back and cope with stress.

    Remember To Seek Help And Support When You Need It

    How to Deal with Stress at Work | Stress Management

    Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out. It is important to know that you can get help as soon as possible, and that you deserve to get better.

    The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.

    Anxiety UK

    Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9:30-5:30, Monday to Friday. Call 08444 775 774.

    Citizens Advice

    Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.

    StepChange

    StepChange provides help and information for people dealing with a range of debt problems. Freephone 0800 138 1111.

    Mind Infoline

    Mind provides information on a range of mental health topics to support people in their own area from 9.00am to 6.00pm, Monday to Friday. Call 0300 123 3393 or email .

    Rethink Advice and Information Service

    Rethink provide specific solution-based guidance – 0300 5000927 Fax: 020 7820 1149 email .

    Samaritans

    Specialist mental health services

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    Simple Ways To Relieve Stress And Anxiety

    We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

    Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.

    Here are 16 simple ways to relieve stress and anxiety.

    Exercise is one of the most important things you can do to combat stress.

    It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

    The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who dont exercise .

    There are a few reasons behind this:

    • Stress hormones: Exercise lowers your bodys stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
    • Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
    • Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
    • Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.

    Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.

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    Tips For Managing Mental & Physical Stress In The Workplace

    Managing mental and physical work-related stress is essential to staying productive and thriving in the workplace. This stress management bulletin board introduction will provide some tips for managing these two types of stress sources.

    Dont overwork yourself: Working long hours leads to more work, not less. If you are feeling burned out, its time to take a break!

    Keep your workspace clean: Having clutter around makes it difficult to focus on what needs to be done. Stay organized by keeping everything you need within arms reach of your desk.

    Get enough sleep: Sleeping is important for staying healthy and responding efficiently in the workplace. Without enough shut-eye, you wont be able to perform at your best.

    Managing work-related mental and physical stress is a significant challenge that many individuals face during their career. This stress management bulletin board article serves as a guide for how to better combat the various ways stress can affect your performance.

    Managing mental and physical work-related stress is a significant challenge that many individuals face during their career. This article serves as a guide for how to better combat the various ways stress can affect your performance.

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