Sunday, December 4, 2022

How To Help Someone Relieve Stress

Helping A Friend With Stress

How to Relieve Stress And Anxiety – Tips for Ways to Manage Stress

Got a mate whos always stressed out? Sometimes people arent coping and they need a friend to step in and help them out. Learn about some of the common causes of stress, figure out whether you should step in if someone is showing signs of stress, and get some tips on how to help them or how to recognise when theres something else going on.

How Can Other People Help

This page is for friends and family of someone who is experiencing stress, who want to support them.

If someone you’re close to is feeling stressed there are lots of practical things you can do to support them even though you probably can’t change the situation they’re in.

  • Help them reflect on whether they are stressed. Often, people don’t notice that some physical symptoms and behaviour are actually signs of stress. Sometimes you may be able to see it before they recognise it themselves. If you’ve noticed that someone seems particularly busy, anxious or unwell, you could gently let them know, and ask how you can help.
  • Listen to how they are feeling. Having a chance to talk openly could help someone to feel calmer and more able to move forward. Just being there for them will probably help lots.

” making me a cup of tea, holding me while I cry, making me laugh…”

  • Reassure them that stressful situations can pass. For someone who is in the middle of a stressful time, it can be hard to see an end point. Let them know that situations change and can get better.
  • Help them identify their triggers. You can be specific about things you’ve observed, but try to stay open-minded and non-judgemental. Your perspective might be valuable, but your friend or family member could find this conversation stressful, and being patient will help.

“Not putting extra pressure on me… letting me know they’re there but that I don’t have to do anything.”

The Benefits Of Social Support

As important as social support is, many Americans dont feel they have access to this valuable resource. When asked if there is someone they can ask for emotional support, such as talking over problems or helping make difficult decisions, 70 percent said yes. However, more than half also said they could have used at least a little more emotional support.

In fact, experts say, almost all of us benefit from social and emotional support. And though it may seem counterintuitive, having strong social support can actually make you more able to cope with problems on your own, by improving your self-esteem and sense of autonomy.

You dont need a huge network of friends and family to benefit from social support, however. Some people find camaraderie among just a handful of people, be they co-workers, neighbors or friends from their church or religious institution, for instance.

Yet social skills dont always come naturally. Some people have trouble making social connections. Many others lose established connections due to life changes such as retirement, relocation or the death of a loved one. In any case, its possible to forge new connections to reap the benefits of a healthy support network.

You May Like: How To Stop Hair Falling Out Due To Stress

Stress Is Closely Related To Worry So Worry Less

So how do we worry less? Obviously easier said than done but the first step is to distinguish between worries that require your attention and worries that are unnecessary.

The following questions can help you clarify this:

Can I do something about this problem?

Is this something I always worry about, but nothing ever happens?

Is this something that has a solution?

Will my worrying make this situation better or worse or have no effect at all?

If there is something you can do about the problem, take action or consciously choose not to take action.

People often delay or avoid taking action or making decisions because they are worried about making a mistake.

If the situation is out of your control and there is nothing you can do, worrying does not make the situation better!

Tell yourself that your worries are not helpful and let them go. Again , I know this is easier said than done, but it can improve with practice.

It can help to challenge your thoughts about the worry and ask yourself:

Wheres the evidence for that? or

What would be so bad about that? or

Is this problem so important that I should spend all my time thinking about it?

To read more about reducing worry read The Number One Question That Helps Worrying

Build In Time To Stop & Relax

15 tips to reduce your child

I often hear my clients say Come on, how on earth will I be able to make time for myself when I have so much to do? and I always reply, if you dont look after yourself you wont have the reserves to take care of all the other people in your life you take care of. When our reserves are low were cranky, overly sensitive and generally not as happy as we want to be. So please take some time each day, even if it only 10 minutes, to relax.

  • Have a warm bath as this will help your body reach a temperature thats ideal for rest.
  • Writing to do lists for the next day can organize your thoughts and clear your mind of any worrying thoughts that pop in to your head
  • Relaxation exercises, such as light yoga stretches, help to relax the muscles. Dont exercise vigorously though, as it will have the opposite effect.
  • Relaxation CDs can help as they use a hypnotic voice to guide you through muscle relaxation and soothing music and sound effects to relax your brain.
  • Watching TV or any computer or phone screen keeps the brain engaged and active so it is harder to fall asleep. It is better to read a book or listen to the radio as that relaxes the mind by distracting it from the present worries.

Don’t Miss: How To Get Rid Of Stress Sweat Odor

Ways To Cope With Chronic Stress

“Its key to recognize stressful situations as they occur because it allows you to focus on managing how you react,” Dr. Stoll says. “We all need to know when to close our eyes and take a deep breath when we feel tension rising.”

Use these tips to prevent or reduce chronic stress.

1. Re-balance Work and Home

All work and no play? If youre spending too much time at the office, intentionally put more dates in your calendar to enjoy time for fun, either alone or with others.

2. Build in Regular Exercise

Moving your body on a regular basis balances the nervous system and increases blood circulation, helping to flush out stress hormones. Even a daily 20-minute walk makes a difference.

3. Eat Well and Limit Alcohol and Stimulants

Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Well-nourished bodies cope better, so start with a good breakfast, add more organic fruits and vegetables, avoid processed foods and sugar, and drink more water.

4. Connect with Supportive People

Talking face to face with another person releases hormones that reduce stress. Lean on those good listeners in your life.

5. Carve out Hobby Time

Do you enjoy gardening, reading, listening to music or some other creative pursuit? Engage in activities that bring you pleasure and joy research shows that reduces stress by almost half and lowers your heart rate, too.

6. Practice Meditation, Stress Reduction or Yoga

Get Your Head Below Your Heart

Put your head between your knees, or stand and hang your head and arms toward your toes. Getting your noggin below your heart has restorative effects on the autonomic nervous system , lessening your reactivity to the fight-or-flight response Papp ME, et al. . Increased heart rate variability but no effect on blood pressure from 8 weeks of hatha yoga a pilot study. DOI: 10.1186/1756-0500-6-59 .

Also Check: Does Hair Fall Out From Stress

Get Your Green Tea On

This herbal tonic gives you the benefits of L-Theanine, a chemical that can help reduce the bodys stress responses White DJ, et al. . Anti-stress, behavioural and magnetoencephalography effects of an l-Theanine-based nutrient drink: A randomised, double-blind, placebo-controlled, crossover trial. DOI: 10.3390/nu8010053 . Plus just staring at a mug of the green liquid on your desk might calm you, too, thanks to the earthy colors ability to soothe vKurt S, et al. . The effects of color on the moods of college students. DOI: 10.1177/2158244014525423 .

Recognising Your Stress Triggers

Relieve work stress with easy stretches you can do at your desk!

If you’re not sure what’s causing your stress, keep a diary and make a note of stressful episodes for two-to-four weeks. Then review it to spot the triggers.

Things you might want to write down include:

  • the date, time and place of a stressful episode
  • what you were doing
  • a stress rating

You can use the diary to:

  • work out what triggers your stress
  • work out how you operate under pressure
  • develop better coping mechanisms

Doctors sometimes recommend keeping a stress diary to help them diagnose stress.

Read Also: How To Stop Stressing So Much

Youve Done It Before You Can Do It Again

As humans, we sometimes forget how strong and resilient we are. Try to remind them of all the things they thought they couldnt do and all of the challenges theyve overcome in the past. Remind them that theyve done all of this incredible stuff before, so this time will be no different. Maybe all they need is a new perspective on failure and success.

Students Who Viewed This Also Studied

Kampala University, Uganda PSYCHOLOGY PSY, 120.

INDIVIDUALITY.docx

Kampala University, Uganda PSYCHOLOGY PSY, 120.

Abnormal Psychology.docx

Kampala University, Uganda PSYCHOLOGY PSY, 120.

Operant Conditioning.docx

Kampala University, Uganda PSYCHOLOGY PSY, 120.

Race and Prejudice.docx

Kampala University, Uganda PSYCHOLOGY PSY, 120.

Alchemy.docx

Kampala University, Uganda PSYCHOLOGY PSY, 120.

Module 7 .pdf

You May Like: Are Nuclear Stress Tests Safe

Can Stress Be Positive

Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better in certain situations.2 However, stress has only been found to be beneficial if it is short-lived.

Excessive or prolonged stress can contribute to illness such as heart disease3 and mental health problems such as anxiety and depression.4

Reduce A Worrys Power Over You

Overwhelmed? Meet Top Ways to Manage Your Stress

One very effective way to reduce a worrys power over you is by getting the negative thoughts out of your head and on to paper. Being able to see the worry in black and white helps give you more perspective.

Study your worries by keeping a Worry Diary.

Write down what you fear might happen and then later write down if what you were worried about actually happened, whether it was as bad as you expected, and what you did to cope with the situation.

This will help you understand your worries better, distinguish between worries that are useful and those that are useless, and help you realize that you can cope no matter what happens.

  • Set aside some time during the day to worry your worry time. Select a time every day that is convenient for you and pick a suitable amount of time to worry . Use this time to think about your worries and about possible resolutions. It can be helpful to write things down. It will take time to train yourself not to dwell on worries at other times of the day or night.
  • Practice is key here. What you can do if you worry outside of the set aside time is to write the worry down and put it in a worry box . Then, when its your official worry time, you can look at your worries and deal with them appropriately.

I hope you find these 6 tips useful. If you would like to read more about ways to overcome anxiety and worrying please take a look at my free booklet.

When clients first come in to see me, the main concerns that come up again and again are:

Recommended Reading: How Does Stress Contribute To Heart Disease

Just About To Drop Off Cookies At Your Door

As Dwyer says, you might also want to send a non-committal text like this one, as a way of offering support, without adding to a friend’s stress.

Simply send the text, set the food down outside, and go on your merry way. It’ll be a godsend for anyone who needs a little love, but you think doesn’t want to hang out IRL right now.

What Are The Behavioural And Emotional Effects Of Stress

When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.13

You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.14 These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.

Read Also: Where Can You Get Stress Balls

It Won’t Be Like This Forever

Depending on what your loved one is going through, it might help to remind them they won’t be this stressed forever, and that there is a light at the end of the proverbial tunnel.

“In the midst of struggle, it can be hard to see the finish line,”Darcie Brown, LMFT, a licensed marriage and family therapist, tells Bustle. “This reminder is meant to trigger the positive feelings that there will be an end to this hard time.”

Government Of Canada’s Role

Niceballs Creates Squeezable Prosthetic âBallsâ? To Help People Relieve The Stress At Work

The Government of Canada works to help Canadians maintain and improve their mental health, including coping with stress. Within its jurisdiction, the Government of Canada works to:

  • generate and disseminate knowledge, and support both knowledge generation and dissemination activities undertaken by other organizations
  • strengthen the capacity of the primary health care, home care and acute care sectors to effectively deliver mental health programs and services
  • provide leadership and governance
  • develop social marketing campaigns
  • conduct surveillance on health trends in the population
  • In 2007, the federal government provided funding to establish and support a Mental Health Commission to lead the development of a national mental health strategy.

Read Also: Does Stress Cause Stomach Issues

What Can Prolonged Stress Lead To

Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.

We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations,34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels,35 digestive and intestinal difficulties, e.g. irritable bowel syndrome ,36 or mental health problems such as depression.3 This means it is important to manage your stress and keep it at a healthy level to prevent long-term damage to your body and mind.

Help Them Reconnect With The Present

When someone you love is in the throes of anxiety, your first instinct might be to urge them to calm down or to just relax. But this may not be possible, because anxiety has a physical component that you cant always think your way out of. Anxiety is triggered when we perceive a threat, and that perception, accurate or not, causes a release of adrenaline, says Shatté. It activates the sympathetic nervous system, an age-old way to get us to flee from danger. We sweat, and we even get dry mouth as a way to preserve moisture. Any activity that requires blood or energy shuts down, so we get cold feet and tingling fingers. These sensations are real, so dont invalidate them. Instead, help your loved one reconnect with the present moment. You can do this by asking them to close their eyes and notice their body or whats going on around them: the feeling of their feet touching the ground, the weight of their hands in their lap, the quiet hum of an air conditioner or heater.

Also Check: Can Stress Cause Heart Problems

Manage Stress: Strengthen Your Support Network

Emotional support is an important protective factor for dealing with lifes difficulties, while loneliness has been associated with a wide variety of health problems including high blood pressure, diminished immunity, cardiovascular disease and cognitive decline.

Manage stress: Strengthen your support network.

Stress is a normal and unavoidable part of life but too much stress can affect your emotional and physical wellbeing. According to APAs 2015 Stress in America survey1, average stress levels today are slightly higher than they were in 2014. On a scale of 1 to 10 where 10 is “a great deal of stress” and one is “little or no stress,” American adults rated their stress level at a 5.1 today, up from 4.9 in 2014. But worrisomely, a significantly greater percentage of adults reported experiencing a stress level of 8 or higher on the 10-point scale. Twenty-four percent of American adults reported this extreme level of stress in 2015, up from 18 percent the previous year.

Emotional support is an important protective factor for dealing with lifes difficulties. The 2015 survey found the average stress level for those with emotional support was 5.0 out of 10, compared to 6.3 for those without such support.

The good news is that there are ways to seek out such support, and to nurture your supportive relationships.

Give Yourself A Squeeze

Proven Strategies For Reducing Stress

You know how your cat will go all rigid for a second, tensing all those kitty muscles and then relaxing them? That looks kind of good, right? Well, you can try it too or a version of it anyway.

Progressive relaxation involves tensing and releasing muscles, body part by body part. You may not have time to do your whole frame in five minutes, but just arms, shoulders, neck, and head will suffice.

Read Also: Can Stress Cause Low Platelets

- Advertisement - spot_img
Popular Articles
Related news