Thursday, May 19, 2022

How To Reduce Mental Stress

Managing Stress In Daily Life

Ways To Reduce Mental Stress

Stress is not an illness itself, but it can cause serious illness if it isn’t addressed. It’s important to recognise the symptoms of stress early. Recognising the signs and symptoms of stress will help you figure out ways of coping and save you from adopting unhealthy coping methods, such as drinking or smoking.

There is little you can do to prevent stress, but there are many things you can do to manage stress more effectively, such as learning how to relax, taking regular exercise and adopting good time-management techniques.

Studies have found that mindfulness courses, where participants are taught simple meditations across a series of weeks, can also help to reduce stress and improve mood.

Make Time For Leisure Activities

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.

Stop Mental Stress: Negative Thinking Can Affect A Persons Stress Level

If you have been reading this blog from its very first post, you may have already learned about the modern stress model or the sequence of events which lead to the physiological stress response.

..If you are not familiar with the physiological stress response, heres the summary:

  • Person experiences or thinks of something that is stressful. His negative thoughts and emotions combine at this phase..
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    Causes & Risk Factors

    Stress often results if a person feels that there are high pressures or demands, that there is a threat to their well-being or that they don’t have enough resources to cope with the demands.

    Common sources of stress include a person’s physical environment , relationships, work, life situations and major life changes. These situations can include negative events such as financial problems, relationship breakup, difficulties at work or school, injury, illness or death and grieving. However, situations leading to stress can also include positive changes, such as work promotions, getting married or buying a house.

    Because stress is a normal part of life, everyone experiences it. However, the intensity, frequency and duration of stress will be different for each person. Numerous factors can make the experience of stress worse, such as when people:

    • have limited social support
    • have difficulty regulating or balancing their emotions
    • have difficulty tolerating uncertainty or distress
    • lack self-confidence or do not feel they can cope with the stressor
    • interpret the stressor negatively, so that they feel powerless, overwhelmed or helpless.

    Accept The Things You Can’t Change

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    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.”

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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.
  • Causes Of Emotional Stress

    Relationship stress carries a heavy toll on our emotional lives and creates strong emotional responses. Our relationships greatly impact our lives or better or for worse.

    Healthy relationships can bring good times, but also resources in times of need, added resilience in times of stress, and even increased longevity. However, conflicted relationships and ‘frenemies’ can make us worse off in our emotional lives, and can even take a toll physically.

    Relationships aren’t the only cause of emotional stress, however. Financial crises, an unpleasant work environment, or a host of other stressors can cause emotional stress, which sometimes tempts us toward unhealthy coping behaviors in order to escape the pain, especially when the situations seem hopeless.

    Perhaps one of the more challenging aspects of coping with emotional stress is the feeling of being unable to change the situation. If we can’t change our stress levels by eliminating the stressful situation, we can work on our emotional response to it.

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    What Is The Healthy Response To Stress

    A key aspect of a healthy adaptational response to stress is the time course. Responses must be initiated rapidly, maintained for a proper amount of time, and then turned off to ensure an optimal result. An over-response to stress or the failure to shut off a stress response can have negative biological and mental-health consequences for an individual. Healthy human responses to stress involve three components:

    • The brain handles the immediate response. This response signals the adrenal medulla to release epinephrine and norepinephrine.
    • The hypothalamus and the pituitary gland initiate the slower maintenance response by signaling the adrenal cortex to release cortisol and other hormones.
    • Many neural circuits are involved in the behavioral response. This response increases arousal , focuses attention, inhibits feeding and reproductive behavior, reduces pain perception, and redirects behavior.

    The combined results of these three components of the stress response maintain the internal balance and optimize energy production and utilization. They also gear up the organism for a quick reaction through the sympathetic nervous system . The SNS operates by increasing the heart rate, increasing blood pressure, redirecting blood flow to the heart, muscles, and brain and away from the gastrointestinal tract, and releasing fuel to help fight or flee the danger.

    Recognising Your Stress Triggers

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    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.

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    Tip : Recognize When Youre Stressed

    It might seem obvious that youd know when youre stressed, but many of us spend so much time in a frazzled state that weve forgotten what it feels like when our nervous systems are in balance: when were calm yet still alert and focused. If this is you, you can recognize when youre stressed by listening to your body. When youre tired, your eyes feel heavy and you might rest your head on your hand. When youre happy, you laugh easily. And when youre stressed, your body lets you know that, too. Get in the habit of paying attention to your bodys clues.

    Observe your muscles and insides. Are your muscles tense or sore? Is your stomach tight, cramped, or aching? Are your hands or jaw clenched?

    Observe your breath. Is your breathing shallow? Place one hand on your belly, the other on your chest. Watch your hands rise and fall with each breath. Notice when you breathe fully or when you forget to breathe.

    Taking Charge Of Your Body

    One of the best ways to combat fear is through a healthy, balanced diet. A persons mental health can be improved by eating nutritious foods and staying hydrated.

    The brain has a direct connection to our stomachs, which means that what we eat affects how we think and feel. When you eat too much junk food, your brain may not have the energy to fight off fear and anxiety.

    What does this mean for you? One way to avoid feeling overwhelmed with worry is by eating a balanced diet of whole grains, healthy fats, fresh fruits and vegetables, lean protein sources, and plenty of water.

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    How Can We Handle Stress In Healthy Ways

    Stress serves an important purposeit enables us to respond quickly to threats and avoid danger. However, lengthy exposure to stress may lead to mental health difficulties or increased physical health problems. A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness. While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover.

  • Eat and drink to optimize your health. Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to stress in the long run. Caffeine also can compound the effects of stress. Consuming a healthy, balanced diet can help to combat stress.
  • Exercise regularly. In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, strengthening with weights, or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphinsnatural substances that help you feel better and maintain a positive attitude.
  • Stop using tobacco and nicotine products. People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on the body by increasing physical arousal and reducing blood flow and breathing.
  • There are several other methods you can use to relax or reduce stress, including:

    Helping Children And Youth Cope With Stress

    15 tips to reduce your child

    Children and youth often struggle with how to cope with stress. Youth can be particularly overwhelmed when their stress is connected to a traumatic eventlike a natural disaster, family loss, school shootings, or community violence. Parents, caregivers, and educators can take steps to provide stability and support that help young people feel better.

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    Quick Stress Relief On The Go

    In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.

    Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if youre on the same old bus ride.

    Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental snapshot or postcard at each destination.

    Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.

    Quick Stress Relief At Home

    Entertaining. Prevent pre-party jitters by playing lively music. Light candles. The flicker and scent will stimulate your senses. Wear clothes that make you feel relaxed and confident.

    Kitchen. Ease kitchen stress by breathing in the scent of every ingredient. Delight in the delicate texture of an eggshell. Appreciate the weight of an onion.

    Children and relationships. Prevent losing your cool during a spousal spat by squeezing the tips of your thumb and forefinger together. When your toddler has a tantrum, rub lotion into your hands and breathe in the scent.

    Sleep. Too stressed to snooze? Try using a white noise machine for background sound or a humidifier with a diffuser for a light scent in the air.

    Creating a sanctuary. If clutter is upsetting, spend 10 minutes each day to tidy. Display photos and images that make you feel happy. Throw open the curtains and let in natural light.

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    How Can You Help Yourself

    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.37 It is therefore important that we manage our stress and keep it at a healthy level to prevent long-term damage to our bodies and minds.

    Identify Your Personal Stress Triggers

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    We all have particular situations or people that make us more stressed. Some of these are easily identifiable and may be avoidable. However, sometimes stress may build up over time, and result from a pattern of incidents or events, rather than a single trigger.

    It may therefore be helpful to use a tool like our quiz Whats Stressing You Out? or keep a stress diary for a few weeks to help you identify what makes you stressed.

    This will make it easier to take action to address your stress levels.

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    What Causes Mental Stress

    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.

    Dont Compare Yourself To Others

    There is a saying I like: Comparison is the thief of happiness. I have no idea who originally said it, but they are brilliant, and most of all, correct. Wasting time and energy comparing ourselves never leads us to a good place. Instead, ask yourself if you are doing the best you can given your own set of circumstances.

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    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 .

    Smoking Drinking And Drug Use And Stress

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    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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    Ways To Cope With Emotional Stress

    Carly Snyder, MD is a reproductive and perinatal psychiatrist who combines traditional psychiatry with integrative medicine-based treatments.

    Emotional stress can be particularly painful and be challenging to deal with. It can take more of a toll that many other forms of stress. Part of the reason is that thinking about a solution, or discussing solutions with a good friendcoping behaviors that are often useful and effective in solving problemscan easily deteriorate into rumination and co-rumination, which are not so useful and effective.

    In fact, rumination can exacerbate your stress levels, so it helps to have healthy strategies for coping with emotional stress as well as redirecting yourself away from rumination and avoidance coping and more toward emotionally proactive approaches to stress management.

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