Thursday, June 16, 2022

How To Relieve Chronic Stress And Anxiety

Laughing And Support Groups

How to Relieve CHRONIC STRESS

While many believe that laughter is the best medicine, studies have already proven that laughing promotes many physical and mental health benefits. For instance, it can boost your immune system, can make your brain and muscles relax, can slow down the production of stress hormones, and can help the production of endorphins.

Plus, your support group may also provide their strategies in coping with such disturbing symptoms. Lastly, do not be afraid to talk to your doctor or mental health professional about what you are going through. They can provide or recommend therapy or medical intervention for your well-being.

Wrapping Up: Stress And Anxiety Be Gone

There are undoubtedly many more ways for you to definitively answer the question how can I relieve stress?.

What works for you may not work for others, and vice versa. Some measures may be impractical or unfeasible due to your unique life circumstances.

Be sure to experiment with various solutions to find what works best for you.

Learn How To Manage Your Anxious Thoughts

Anxiety doesn’t come out of the blue. When you have anxiety attacks, it’s often because your mind tends to spiral into negative thoughts – often without your control. Sometimes you can control this anxiety by keeping these thoughts at bay and learning to dismiss triggers that cause you anxiety.

For many, this is easier said than done. But there are many different strategies you can try that may be effective. These include:

A Question Checklist

When you feel anxious, have a checklist on hand of questions to ask yourself about that anxiety experience. The longer the checklist, the more you’ll find that your thoughts become more realistic. Questions that you can use include:

  • Is there a reason to believe something is wrong?
  • What evidence is there that something is wrong?
  • Is there a chance I’m blowing this out of proportion?

Affirmations

Affirmations not for everyone, but those that do use them find them to be very beneficial. Affirmations are things that you say to yourself to make yourself feel better. These include:

  • I’m okay. This is just anxiety and I will get passed this .
  • I have a great life and I’m looking forward to tomorrow.
  • My anxiety won’t control me.

Getting Used to Physical Symptoms

The latter is known as “exposure therapy” and there are countless ways to create exercises that will habituate you to your panic attack triggers.

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How To Calm Anxiety: 8 Natural Ways

Occasional anxiety is a normal human experience. Mild anxiety can occur before interviewing for a new job. A higher level of anxiety can occur from barely avoiding a car crash. And an even higher level may come with the loss of a loved one. There are also those people who experience anxiety persistently. However, learning how to calm anxiety is essential for your quality of life. Its also important to know what causes anxiety to determine the best way to alleviate it.

Contributing Factors To Chronic Stress

Chronic stress has a negative impact on the body and the mind. Try ...

Remember, any chronic stress can eventually develop into anxiety, and there are multiple issues that lead to chronic stress. Stress also may not have an apparent cause some people simply feel like something is wrong, or they have lost their coping ability for smaller life stresses. While chronic stress can be attributed to something in your life , it should be noted that if you experience stress for a long enough time, you may find you have a hard time shaking it even when/if your life gets better.

There are often external and internal factors to chronic stress. They include:

Work related pressures

  • Weak health and fitness levels
  • Poor nutritional status
  • Low emotional well-being
  • Sleep problems / deprivation

It’s crucial to remember that chronic stress is not just mental. A lack of exercise/activity can also be a significant contributing factor for the development of stress and anxiety. Your body, even without you realizing it, experiences less stress, and in turn, this starts to affect your overall stress levels.

Another cause of chronic stress is dependency on inadequate coping strategies. For example, those that self-medicate with alcohol can actually lose their ability to manage their stress. That’s because those types of coping strategies numb stress without actually reducing your stress, and eventually your mind starts to depend on the numbing as you lose your ability to cope with stress naturally.

You can and should also integrate the following into your life:

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Emotional First Aid Kit

An emotional first aid kit can provide an immediate, although temporary, positive effect on the way we think and feel. Having an emotional first aid kit readily available can help people who are struggling with symptoms of depression, anxiety, low self esteem, or other mental and emotional issues.

Stop Worrying By Sharing Your Fears With Supportive Friends And Family

Its easy to get lost in your thoughts as a chronic worrier, forgetting about family and friends without realizing it. Connecting with others is a powerful method to transform your emotional well-being, even when you feel like isolating.

Sharing the source of your stress, anxiety, or worry with a family member or friend can help you maintain perspective. Many times, our worries are irrational, but they dont seem that way in our own minds.

Talking with supportive friends or family can offer a new view of the situation and be an effective way to stop worrying.

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Highly Effective Tips For Relieving Stress

There isn’t a one-size-fits-all option when it comes to stress relief, however. What works for one person might not work for another.

And what works for you at home might not be an option when you’re at work or in the community .

So it’s important to have a variety of stress relief tools at your disposal. Then, you’ll be able to pick a strategy that works best for your current circumstances.

A Simple Way To Combat Chronic Stress

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

For most leaders today, frequent stress is inevitable. But with awareness and a little skill, its negative impacts are not.

Intense negative experiences of stress are all too common. Consider Stefano, coauthor of this article. In 1998, Stefano began a career abroad while simultaneously completing an MBA. He worked and studied 14 hours a day, seven days a week, fueled by a constant flow of stress hormones. By the end of that year, he suffered from fatigue, headaches, impatience, and irritability, yet he ignored his symptoms and kept going. Soon those symptoms escalated into full-blown burnout: dizziness, heart palpitations, inability to concentrate, panic attacks, apathy, insomnia, and depression. He eventually decided that he needed to take a full six months to rebuild his mental and physical well-being before he could return to work.

Chronic stress impacts people in different ways. In a recent global survey we conducted of 740 leaders, 84% reported experiencing stress on a regular basis . As you might expect, more than half of the 84% said stress had a negative impact on their effectiveness, interactions, or business results. However, the remaining leaders around 45% told a different story. In their experience, stress either had no impact on their leadership or had a positive effect. More than 25% said stress actually improved their effectiveness.

Read Also: How To Know If You Are Stressed Out

Remember To Seek Help And Support When You Need It

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

When To See Your Gp About Your Stress Levels

If you’ve tried self-help techniques and they aren’t working, you should go to see your GP. They may suggest other coping techniques for you to try or recommend some form of counselling or cognitive behavioural therapy.

If your stress is causing serious health problems, such as high blood pressure, you may need to take medication or further tests.

Mental health issues, including stress, anxiety and depression, are the reason for one-in-five visits to a GP.

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Tips To Manage Anxiety And Stress

Coping Strategies

Try these when you’re feeling anxious or stressed:

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.

  • 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
  • Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
  • Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
  • Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
  • Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
  • Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

Resources

If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.

Am I Worrying Too Much

What Are Stress Side Effects. Stress affects us all. You may notice ...

If you have the occasional anxious thought, theres likely no need to be concerned about your emotional well-being or mental fitness. However, chronic worrying can be a symptom of something more serious, like an anxiety disorder. This type of worry can lead to physical symptoms like muscle tension, insomnia or poor sleep hygiene, stomach pain, back pain, and panic attacks.

Are anxiety and chronic stress starting to interfere with your daily life, work, or relationships? If so, its time to get serious about learning how to stop chronic worrying.

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The Symptoms And Effects Of Stress On Your Body

When we think were under threat, our bodys normal response is to produce a flood of adrenal hormones that is supposed to get us ready for action to defend ourselves . Then after the threat is passed, the body is supposed to return to a more level state. Under normal conditions, this adrenal stress response helps you survive and thrive. Its when stress becomes more intense or doesnt recede that your adrenal function is pushed into overdrive and stress symptoms arise. Chronic, unrelenting stress results in a continuous state of flight or fight that is damaging both to your hormonal health and your overall wellness.

Some common chronic stress symptoms in women include:

  • Stress-related sleep problems, such as insomnia, grinding teeth, or waking up feeling unrested
  • Forgetfulness and absentmindedness, inability to focus
  • Anxiety, irritability, mood swings, and agitation
  • Weight changes
  • Physical symptoms such as fatigue, headaches, neck pain, muscle tension or pain, skin problems , menstrual irregularities, and stomach or GI tract issues

How Can I Treat Anxiety

Anxiety can be treated in a variety of ways. One common treatment option is cognitive behavioral therapy , which helps provide people with tools to cope with anxiety when it occurs.

There are also certain medications, like antidepressants and sedatives, that work to balance brain chemistry and prevent episodes of anxiety. They may even ward off the most severe symptoms.If youre looking to go a more natural route, though, there are little and big ways you can help combat anxiety.

You can make adjustments to habits, like exercise, sleep, and diet. You can also try something totally new, like aromatherapy or meditation. No matter what your lifestyle demands, theres a natural way to help reduce anxiety for everyone.

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How Mindfulness Techniques Can Help You

Everyday mindfulness meditation can help you reduce stress and anxiety. Try the following techniques for controlling stress and anxiety, or you can download meditation apps like Yours App for guided mindfulness sessions.

  • Deep breathing. Take some deep breaths with closed eyes. It will relax your nervous system and calm your heart. Deep breathing will reconnect you with the present moment while reducing stress and anxiety.
  • Candle study. It is a form of meditation in which you monitor the movement of a candle flame. Please do it for ten minutes and let your thoughts pass without judging them.
  • Tea drinking. Make your favourite tea. The process from start to finish is a form of therapy that disconnects you from your worries.
  • Slow eating. Concentrate on your food while eating, and dont rush it. Avoid watching TV or reading newspapers while eating because it will divide your attention. Keep it slow and feel every bite and flavour.
  • Stay still. In comparison, yoga and meditation may feel overwhelming. You can always practice stillness. Just stay still for a while. You can focus on an image, point, mantra, or just on your breath. This will make you more aware of your body and surroundings.

Let Your Body Release Anxiety

How to Reduce Chronic Stress

Physical movement and exercise are known antidotes to anxiety because they activate the release of tension-relieving chemicals called endorphins. Just a few minutes of aerobic exercise generates anti-anxiety effects, so you dont have to carve out lots of time for working out. A quick, brisk walk can be plenty, but its important to do this regularly because the positive effects wear off.

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What Other Conditions Are Related To Chronic Stress

Chronic stress is linked to other conditions, both psychological and physical. These can include:

  • Diseases such as hypertension, heart disease, obesity and metabolic syndrome, Type II diabetes, and arthritis
  • Addiction to alcohol, nicotine and/or prescription drugs, and behavioral-related such as addiction to the internet, food, or gambling
  • Mood disorders and anxiety disorders, which are common secondary diagnoses for people with chronic stress

Hypertension, depression, addiction and anxiety disorders are the conditions most related to chronic stress.

Tips For Managing Chronic Stress

Successful management of chronic stress can vary from person to person what works for you may not for someone else. Here are some stress-busting tips may help you cope with stress:

  • Get active. Physical activity can positively affect your mood and reduce stress. Walking is a great way to start, but if you want something more invigorating, try a heart-pumping aerobic activity like jogging, dance, or swimming. Just make sure you check with your doctor first.
  • Try tai-chi or other relaxation exercises. Activities like tai-chi, yoga, meditation, or breathing exercises may take you out of your comfort zone, but they can be a worthwhile experience for many people. For example, one study among older individuals published in The Journals of Gerontology found that tai chi helped reduce participants stressful feelings while increasing positive emotions.
  • Prioritize your sleep. Getting enough sleep is important for many areas of your health and wellbeing, and its benefits on stress management are no different. When you sleep, your brain unpacks much of the days activities and stressors during the various phases of sleep, including rapid-eye-movement. These tips from the Centers for Disease Control and Prevention can help train your brain to sleep longer and better for optimal health benefits.
  • Avoid self-isolation. Surround yourself with a support network of people who care about your wellbeing, and use that network when you need it.

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How To Manage And Reduce Stress

Here, we would like to start, by giving you an introduction to what stress is, what the signs of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation.

Get A Hug From A Loved One

Decrease the Risk of Chronic Disease in 2020

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.

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