Tuesday, January 31, 2023

How To Manage Emotional Stress

What Are Some Strategies To Reduce Stress

U of M Webinar: Cultivate Emotional Intelligence to Manage 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.

Try Emotionally Calming Nutrients

In an ideal world, your calming neurotransmitters could be in balance and you wouldnt have nutrient deficiencies. Unfortunately, that often isnt the case. Certain nutrients can help restore equilibrium and reduce the impact of emotional stress. Research show nutrients like L-theanine, GABA, and Rhodiola Rosea can help emotional stress, lower anxiety, and help you feel more focused. These benefits dont happen overnight, and they demand the correct ratios with quality supplements. Try Adrenal Calm, a natural GABA supplement. Speak with a chiropractor or other healthcare specialist who can help you design a protocol that addresses your specific condition.

What Are The Warning Signs And Symptoms Of Emotional Stress

Symptoms of emotional stress can be both physical, mental and behavioral.

Physical symptoms include:

  • Heaviness in your chest, increased heart rate or chest pain.
  • Shoulder, neck or back pain general body aches and pains.
  • Headaches.
  • Grinding your teeth or clenching your jaw.
  • Shortness of breath.
  • Losing or gaining weight changes in your eating habits.
  • Sleeping more or less than usual.
  • Gastrointestinal problems including upset stomach, diarrhea or constipation.
  • Sexual difficulties.

Mental or behavioral symptoms include:

  • Being more emotional than usual.
  • Feeling overwhelmed or on edge.
  • Trouble keeping track of things or remembering.
  • Trouble making decisions, solving problems, concentrating, getting your work done.
  • Using alcohol or drugs to relieve your emotional stress.

You May Like: How To Get Rid Of Belly Fat Caused By Stress

How Does Mental Stress Impair Your Performance

A 2010 study in Australia tracked 30 well-trained club triathletes throughout an entire season of training and competition. The study monitored their perceived stresses from all lifestyle factors, as well as from training itself .

While the number of training sessions per week affected the likelihood of injury, psychological stresses actually had a larger impact. The study found that when mental stress increased, it was possible for athletes to become overtrained, even when training remained constant. They also found that athletes perception of their ability to complete planned training impacted their stress levels. Notably, this included occasions when the athletes perceived their planned training to be too easy, and therefore unlikely to generate the desired gains in performance.

To quantify the effects on performance further, a 2012 study on 44 healthy adults in Finland looked at levels of psychological stress during a short two-week intensive training program. Subjects rated their stress from one to ten during the program.

This study found that those with the highest levels of stress showed almost no increase in maximum cycling power over the two-week program compared to power increases of up to 19% for those experiencing the lowest levels of life stress. Other studies have also shown reduced running economy following stressful life events.

Ways To Minimize The Impact Of Stress On The Body

Growth Mindset Resources

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: Why Have I Been So Stressed Lately

Effects Of Too Much Stress

“If constantly under stress, most of us will eventually start to function less well,” says Malaika Stoll, M.D., chief medical officer of SutterSelect. Multiple studies link chronic stress to a higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death, so “it’s important to recognize the warning signals,” she says.

Talk to your doctor about ways to manage stress if youre experiencing any of these symptoms:

  • Prolonged periods of poor sleep
  • Regular, severe headaches
  • Unexplained weight loss or gain
  • Feelings of isolation, withdrawal or worthlessness
  • Constant anger and irritability
  • Loss of interest in activities
  • Constant worrying or obsessive thinking
  • Excessive alcohol or drug use
  • Inability to concentrate

Accept Your Emotions All Of Them

If youre trying to get better at managing emotions, you might try downplaying your feelings to yourself.

When you hyperventilate after receiving good news or collapse on the floor screaming and sobbing when you cant find your keys, it might seem helpful to tell yourself, Just calm down, or Its not that big of a deal, so dont freak out.

But this invalidates your experience. It is a big deal to you.

Accepting emotions as they come helps you get more comfortable with them. Increasing your comfort around intense emotions allows you to fully feel them without reacting in extreme, unhelpful ways.

To practice accepting emotions, try thinking of them as messengers. Theyre not good or bad. Theyre neutral. Maybe they bring up unpleasant feelings sometimes, but theyre still giving you important information that you can use.

For example, try:

  • Im upset because I keep losing my keys, which makes me late. I should put a dish on the shelf by the door so I remember to leave them in the same place.

Accepting emotions may

Don’t Miss: Why Do I Get Stressed Out Easily

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.

Affordable Online Therapy for Stress

Get professional help from BetterHelps network of licensed therapists.

Need urgent help? .

Smart Tips For Successfully Managing Stress


Stress reduction is an important part of a healthy lifestyle, just like diet and exercise. These tips will help you keep your stress levels under control.

When you’re stressed, your head may start to hurt, or you may feel nauseated, dizzy, or just plain overwhelmed. Stress can have a huge impact on every aspect of your life, so stress reduction is necessary for maintaining both your physical and emotional health. Since you can’t simply wish stress away, managing stress is a vital skill to develop.

Whether you experience a sudden stressful situation, such as a major issue at work or a crisis at home that needs to be addressed right away, having a plan for stress in place is a good idea, says Larry Kubiak, PhD, a psychologist and the director of psychological services at the behavioral health center of Tallahassee Memorial Healthcare in Florida. “Stress can occur at any time or place, and we do our best when we have tools at the ready to deal with it,” he explains.

If it’s an urgent problem that requires your immediate attention, managing stress is important so that you can think clearly. The same is true with ongoing, nagging concerns about your job, health, finances, or family members that create a steady buildup of stress. “Know the kinds of things that are available to you on short notice so you can utilize them, such as listening to music, going for a short walk, or guided imagery,” says Dr. Kubiak.

Don’t Miss: How To Cure Stress Incontinence

Veteran Vs Junior Investors

Veteran investors will know how to stay calm and make better and wiser decisions and gain in the long run. They will have experienced failures in life and learn from it, and are in the game for a longer time.

The junior ones normally like to come out and rant about their winnings and talk/comment arrogantly, when the stock market is at all-time-high.

They also like to display their winnings and not their losses. They have never encounter setbacks because they only have that limited amount of experience in life or in investment, or they simply dont acknowledge the truth and prefer to be blinded. These people will only come and go and will not be in the game for long.

Ways To Manage And Reduce Your Stress

Reducing the emotional symptoms of stress starts with reducing the sources of stress in your life.

The American Institute of Stress explains that while there are a variety of stress-reducing techniques, finding ones that work for you is important.

  • Physical activities such as running, jogging, and aerobics are a great way to physically relieve stress and tension.
  • Relaxing physical activities such as yoga or tai chi can help to work your body while relaxing your mind. Try these yoga poses to relieve stress.
  • Mindfulness techniques such as meditation can strengthen your emotional responses to stress.
  • Reducing stress in different areas of your life, when possible, can help to lessen your exposure to chronic stressors.
  • Mobile apps may calm your mind and offer guided conversations to help you manage stress and anxiety.

Finding the stress-reducing techniques that work for you are an important step in decreasing emotional symptoms of stress.

Over time, you may find that your resolve against stress becomes stronger and that your symptoms improve.

However, if you find that youre still struggling to handle the emotional aspects of everyday or chronic stress, it may be best to reach out to a mental health professional.

Keep in mind that stress can also have negative effects on your physical health. Its important to get help to stay in your best shape, both emotionally and physically.

Recommended Reading: Does Stress Cause Back Pain

Are You Emotional If Stock Crashes Your Portfolio

The paper losses I do see in my investment journey are not that small. They can be in excess of 6 figures. And I do have experience of single stock that goes to zero with total losses of 30-40KSGD.

So, question:

Will you feel sad or will it affects your mood when there is a stock crash causing 20,30,40% loss of portfolio? No?

Most untrained amateur investors will pretend they are ok.. but deep down they panicked and feel down. This is normal because you are only human and you do not have sufficient experience, trainings, readings or writings, or even failure experience in life to reinforce your faith. Or, you are Sibeh Suai

The Potential Impact Of Stress On Your Physical Health

Overwhelmed? Meet Top Ways to Manage Your Stress

The stress you feel affects more than your moods and emotions it also takes a toll on your body. Stress causes your adrenal glands to release the stress hormone cortisol. Without an opportunity to release, cortisol levels build up. Elevated cortisol levels create all kinds of potential health problems including decreased bone density, weight gain, high blood pressure, and elevated cholesterol levels.

As the effects of chronic stress take their toll on your health, you may be aware of several physical symptoms.

Some of the physical symptoms of emotional stress include:

  • Heart palpitations or chest pain
  • Frequent jaw clenching
  • Significant changes in eating habits, with weight gain or weight loss
  • Sleeping more or less than usual for you
  • Tension headaches or migraines
  • Gastrointestinal disturbances

Recommended Reading: What Nutritional Supplement Is Recommended For Stress Management

Health Realization/innate Health Model

The health realization/innate health model of stress is also founded on the idea that stress does not necessarily follow the presence of a potential stressor. Instead of focusing on the individual’s appraisal of so-called stressors in relation to his or her own coping skills , the health realization model focuses on the nature of thought, stating that it is ultimately a person’s thought processes that determine the response to potentially stressful external circumstances. In this model, stress results from appraising oneself and one’s circumstances through a mental filter of insecurity and negativity, whereas a feeling of well-being results from approaching the world with a “quiet mind”.

This model proposes that helping stressed individuals understand the nature of thoughtespecially providing them with the ability to recognize when they are in the grip of insecure thinking, disengage from it, and access natural positive feelingswill reduce their 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.”

Read Also: How Does Music Reduce Stress

What Is Emotional Stress

Stress is a normal reaction to the pressures of everyday life. Worry, fear, anger, sadness and other emotions are also all normal emotional responses. They are all part of life. However, if the stress that underlies these emotions interferes with your ability to do the things you want or need to do, this stress has become unhealthy.

Stress Prevention And Resilience

How Emotional Intelligence Helps Employees To Manage Stress

Although many techniques have traditionally been developed to deal with the consequences of stress, considerable research has also been conducted on the prevention of stress, a subject closely related to psychological resilience-building. A number of self-help approaches to stress-prevention and resilience-building have been developed, drawing mainly on the theory and practice of cognitive-behavioral therapy.

You May Like: Why Am I Always So Stressed

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.
  • Avoid excessive alcohol, tobacco, and substance use.
  • Continue with routine preventive measures as recommended by your healthcare provider.
  • Get vaccinated against COVID-19 as soon as possible get a booster shot if you are age 18 or older.
  • Make time to unwind. Try to do some other activities you enjoy.
  • Talk to others.Talk with peopleexternal icon you trust about your concerns and how you are feeling. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor.
  • Connect with your community- or faith-based organizations.
  • Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.
  • Eight Strategies To Manage Stress And Emotions

    During these challenging times, we are all seeking ways to manage stress and emotions.

    Here are eight strategies from Dr. Gary Morse, Places for People Vice President of Research and Development, that have been adapted from prior work on staff burnout prevention and wellness projects that may be useful for staying healthy during this challenging time:

    You May Like: How Can I Be Less Stressed

    Healthy Boundaries Can Help You Skip The Holiday Stress & Save Money

    The holidays are a time when excitement, stress, and anxiety are often at their highest and setting these boundaries may be the last thing you want to think about. But setting firm financial boundaries with your budget and some personal ones with people close to you can help you stay on budget, focus on financial health, and limit the tension that comes when we try to do, buy, and manage it all.

    - Advertisement - spot_img
    Popular Articles
    Related news