Tuesday, September 27, 2022

How To Manage Extreme Stress

Check In With Yourself

How to Manage Extreme Fatigue and Stress | Stress Management & Fatigue Management

Looking inward and checking in with yourself daily by naming and noticing your thoughts and emotions is helpful, says Tanya J. Peterson, a certified counselor and mental health educator based in Oregon.

Peterson adds that pausing when you experience distressing thoughts or emotions can help deactivate your fight, flight, or freeze response and calm you down.

Doing this activates the part of your nervous system that signals the body to rest and digest, Peterson says.

How To Stop Severe Anxiety Disorders

If you feel your anxiety is out of your control and significantly impacting your ability to function in life, go see your primary care provider immediately. Each additional day you go without treatment reinforces the anxiety, making it stronger. Because anxiety affects so many individuals, there are several options available.

Other anxiety reduction strategies like relaxation exercises and meditation may be less effective for severe anxiety, because the severity often makes spending time on those activities harder to accomplish. They may be useful in combination with other techniques, but should not be used alone.

It is highly recommended to seek therapy to better tackle long term management of severe anxiety.

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When Does Stress Become Chronic

Stress that lasts for weeks or months indicate chronic stress.

Chronic stress can impact your overall health. One risk is high blood pressure, also known as hypertension. For example, studies have shown that chronic stress is associated with a hypertension . Furthermore, some risks can snowball into others: Hypertension, for example, can raise your risk for other health problems, such as heart attack or stroke.

Similarly, the hormone cortisolwhich gets released during chronic stressmay also lead to cravings of sweets and fats. As we all know, unhealthy eating can also raise your risk for obesity or other chronic diseases.

But the consequences of chronic stress dont stop with the physical effects. Stress can affect your emotional or mental health toonot just making you more prone to nervous or anxious feelings, but also more depressed. Recently, the American Medical Association acknowledged how anxiety and depression can be connected, as well as how the isolation of COVID-19 may exacerbate problems.

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Examples Of What Can Cause Stress Include:

  • 1. Being Robbed, Mugged, Or Attacked
  • 2. Major Natural Disasters, Such As Earthquakes, That Can Damage Your Home Or Destroy It Altogether
  • 3. Losing Your Job
  • 4. Getting Into A Fight With Your Spouse Or Significant Other
  • 5. Getting Into A Car Accident, Which Can Cause Physical, Emotional, And Financial Stress

Certain Lifestyle Choices Can Also Contribute To Your Stress Levels. This Is Especially True If They Affect Your Overall Health Or If You Become Dependent On Unhealthy Coping Mechanisms. Lifestyle Choices That Can Increase Your Stress Include:

  • 1. Heavy Or Excessive Consumption Of Alcohol
  • 2. Spending Too Much Time Watching Television Or Playing Video Games
  • 3. Not Getting Enough Exercise
  • 4. Smoking Or Using Illegal Drugs
  • 5. Working At A High-pressure Job

Make Time For Leisure Activities

Step 1: Hit the Brakes

Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.

But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.

Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.

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Coping With Stress At Work

Working hard should not be confused with overworking at the expense of relationships and physical health.

Coping with stress at work.

Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But when work stress becomes chronic, it can be overwhelmingand harmful to both physical and emotional health.

Unfortunately, such long-term stress is all too common. In fact, has consistently found that work is cited as a significant source of stress by a majority of Americans. You cant always avoid the tensions that occur on the job. Yet you can take steps to manage work-related stress.

Tip : Manage Your Time Better

Poor time management can cause a lot of stress. When youre stretched too thin and running behind, its hard to stay calm and focused. Plus, youll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Dont over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You dont have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. Youll be letting go of unnecessary stress in the process.

Also Check: What To Do To Reduce Stress

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.

How Is Stress Diagnosed

Chronic Stress, Anxiety? – You Are Your Best Doctor! | Dr. Bal Pawa | TEDxSFU

Stress is subjective not measurable with tests. Only the person experiencing it can determine whether it’s present and how severe it feels. A healthcare provider may use questionnaires to understand your stress and how it affects your life.

If you have chronic stress, your healthcare provider can evaluate symptoms that result from stress. For example, high blood pressure can be diagnosed and treated.

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Practice Progressive Muscle Relaxation

Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.

Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.

With practice, you’ll learn to recognize tension and tightness in your muscles and you’ll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.

Learn To Avoid Procrastination

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.

Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .

A study in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection .

If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.

Summary

If you find yourself regularly procrastinating, staying on top of your to-do list may help ward off related stress.

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Tip : Learn To Relieve Stress In The Moment

When youre frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now. Thats where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senseswhat you see, hear, taste, and touchor through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

Work Life Can Create A Lot Of Stress Which Can Hamper The Mental And Physical Health Of A Person Know How To Deal With It

How to Manage Extreme Stress

Written by Kinkini Gupta | Updated : July 20, 2022 1:31 PM IST

Work life can create a lot of stress which can hamper the mental and physical health of a person. Similarly stress due to work can also impact s a person’s quality of work. It is like a vicious cycle. Tensions and problems at work can cause stress and that can affect your work. Although this is stated as common, chronic stress and prolonged stress is never good and it is certainly not normal. If you are experiencing this kind of stress frequently, your body will start showing some signs. Too much stress can cause fatigue, exhaustion and inability to multitask during the day, some people even fall ill due to extreme stress. Your professional life may affect you in many ways, but do not let it affect your mental health. Know the ways you can manage stressful situations.

Read Also: Why Do I Get Stressed Out Easily

How To Handle Stress In The Moment

You hear a lot of advice about how to reduce stress at work. But most of it is about what to do over the long term take up yoga, eat a healthy diet, keep a journal, or get more sleep. But what do you do when youre overcome with stress in the moment at your desk, say, or in a meeting? Perhaps youve heard bad news from a client or were assigned yet another project. How can you regain control?

What the ExpertsSayEighty percent of Americans are stressed at work, according to a recent study by Nielsen for Everest College. Low pay, unreasonable workloads, and hectic commutes were the top sources of tension, followed closely by obnoxious coworkers. What exacerbates the problem is that people walk into work already laden with stress, says Maria Gonzalez, the founder and president of Argonauta Strategic Alliances Consulting and the author of Mindful Leadership. If there is a hardship at home, you bring that to the office and it gets layered with your professional stress and if youre not careful it can spiral out of control. How well you react to and manage daily stressors impacts your relationships with other people, with yourself, and how others perceive you, she says. Justin Menkes, a consultant at Spencer Stuart and the author of Better Under Pressure says its critical to get a handle on your reaction to the stressful things that happen to you in the moment. Here are some techniques to do just that.

Dont

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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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Quick Ways To Reduce Stress

Taking care of your long-term mental and physical health is an important part of stress management. However, there isnt always time to take a nap, hike a fourteener, or read a novel. Thus, here are 25 ways to reduce stress in five minutes or less. From eating chocolate to meditating, there is a quick stress-relieving tactic for everyone.

1. BreatheSlow, deep breaths can help lower blood pressure and heart rate. Try pranayama breathing, a yogic method that involves breathing through one nostril at a time to relieve anxiety. The technique is supposed to work the same way as acupuncture, balancing the mind and body.

2. Listen to Music No matter what the song, sometimes belting out the lyrics to a favorite tune makes everything seem all right. If youre in a public place, just listening to music can be a quick fix for a bad mood. Classical music can be especially relaxing right before bedtime.

3. Take a Quick Walk When youre feeling overwhelmed or having trouble concentrating, go for a quick stroll around the block. Youll get the benefits of alone time, physical activity, and a few minutes to gather your thoughts.

4. Find the Sun If its a sunny day, head outside for an easy way to lift your spirits. Bright light can be an effective treatment for people who suffer from depression, and can even cheer up otherwise healthy people.

8. Rub Your Feet Over a Golf Ball You can get an impromptu, relaxing foot massage by rubbing your feet back and forth over a golf ball.

12. Be Alone

Feeling Better By Managing Stress Well

How to cope with anxiety | Olivia Remes | TEDxUHasselt

Coping skills are simple ways of managing stress. Stress is a lot like gunpowder. We can pack it inside until it builds up and a tiny spark causes us to explode. This explosion might manifest though a river of tears, a flood of angry words, or an emotional breakdown.

A second, healthier option is to release our stress in small doses through appropriate self-care. This is like taking a barrel of gunpowder and spreading it out over a large parking lot . Then, when the powder is lit, there is only a sizzle and a poof.

When unexpected twists and turns in life cause you to sizzle and poof you will know that you are managing stress well.

Also Check: How To Relax And Reduce Stress

Feeling Better: How To Manage Stress Well With Extreme Self

Feeling better begins with managing stress well. Not all stress is bad. In fact, at low levels, stress is motivating. However, too much stress is toxic and impairs our physical, mental, emotional, and relational health. Extreme self-care is about learning to manage stress well. It involves stacking simple coping skills together, turning them into daily habits, and tuning toward our loved one. This way, we can get back to living healthy and feeling better!

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

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Chronic Stress Can Be Psychologically And Physically Debilitating

Posted February 22, 2012

Stress is a normal part of living. It affects people of all ages, genders and circumstances and can lead, when it becomes chronic, to physical and psychological health issues. Many of the stressors that we deal with today turn into chronic stressors. They are issues that are not easily resolved. Things build up. One thing leads to another. We feel overwhelmed.

This is quite different from the stress that can be beneficial at times, that can produce a boost that provides us with drive and energy to get through a situation. Everyday stressors can be managed with healthy stress management behaviors. We can take a break. We can talk to others about what’s going on. We can take some deep breaths. We can rethink the situation that we are confronting. All of these strategies can work to help us get through everyday stressors.

A number of studies have illustrated the strong link between such problems as insomnia and chronic stress. Such stress can adversely affect immunity to infections and negatively impact the cardiovascular, the neuroendocrine and the central nervous systems.

Social support can also be very important, but this, again, requires taking the time to send an e-mail to a friend or have a phone conversation. Meditation and mindful prayer can also help the mind and the body to relax and focus. These techniques can help you to see new perspectives, to develop self-compassion and forgiveness and to begin to rethink the priorities in your life.

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