Talk It Out With A Friend
When youre feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle.
Theyre especially important when youre under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.
How To Manage Stress And Soothe Your Nervous System
Fortunately, there are many ways to prevent stress from pushing you over that proverbial edge and jangling your nervous system. While its important to focus on the basics of good health getting seven to nine hours of sleep a night, sticking to a healthy, Mediterranean-style diet , and getting about 150 minutes of cardiovascular exercise every week, Gupta recommends using any technique that feels natural and enjoyable, and makes sense in your life.
Staying Busy Is Your Antidepressant
Many people are either afraid or unwilling to address the true causes of their suffering and unhappiness.
This is partly because its not always clear. Depression, for instance, has many partial and interactive causes, from genetic vulnerabilities and inflammatory autoimmune responses to ruminative thinking styles and social stressors. So it can be understandably hard to completely understand all the causes and contributors to your suffering.
But for many of us, despite this complexity, there are at least some reasonably clear causes of unhappiness that we could work to improve:
- Nearly everyone with depression or anxiety would benefit from more regular exercise.
- Most people with low self-esteem and self-worth issues would benefit from working to improve their habits of negative self-talk.
- Almost anyone who struggles to regulate their emotions would benefit from better sleep habits.
- Nearly everyone with anger issues would benefit from a regular mindfulness practice.
The point is, there are usually plenty of reasonable ways to address the underlying causes of our suffering. The problem is, theyre hard:
So I get it. There are real challenges.
But its how we respond to these challenges that matter. For many people, the challenges of addressing core causes feels like too much. And so they resort to coping mechanisms and treating the symptoms:
When youre constantly busy, you but a tremendous toll on both your body and mind.
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What To Do If You Have Trouble Sleeping
Sleep is often sacrificed when youre overwhelmed with stress. You may experience insomnia because of discomfort, stress from personal concerns, or side effects from your medications. If you cant sleep, try these tips:
- Establish a regular sleep schedule: go to bed and get up at the same time every day.
- Make sure your bed and surroundings are comfortable. Arrange the pillows so you can maintain a comfortable position.
- Keep your bedroom dark and quiet.
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To Further Improve Your English Pronunciation We Suggest You Do The Following:
- Work on word/sentence reduction: in some countries, reducing words and sentences can be seen as informalbut in the United States, it’s completely normal and part of everyday conversation . Check out gonna and wanna for more examples.
- Work on your intonation: stress, rhythm and intonation patterns are not easy to master in English but they are crucial to make others understandwhat you say. It’s what expresses the mood, attitude and emotion.Check out Youtube, it has countless videos related to this subject.
- Subscribe to 1 or more English teaching channels on Youtube:it’s free and it covers the core topics of the English language. Check outRachel andMike channelsto name just a few.
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Be Honest With Everyone For The Whole Day
A lot of times, the mental stress and strain we feel is from having to present this happy front to social media and our friends and family.
We feel like we need to have it all together and be strong for the people around us, but you would be surprised at how many people are also struggling.
Im not saying to tell the cashier your whole life store, but when they ask, how are you?, you really can respond with feeling a bit stressed, actually!.
It may start productive and comforting conversations, or youll just feel better for being honest and not having to have the extra stress of pretending not to be stressed.
Your Hair Is Starting To Fall Out
If youre waking up with more than a few strands on your pillow, you may be suffering from alopecia areata. This is an autoimmune skin disease brought on when the bodys immune system attacks the hair follicles. It causes small round patches of hair loss on the scalp. Its not dangerous, but its likely to be associated with a severe stressor, like an assault or significant traumatic event in ones life, says Dr. Colgan. This disease is more likely to occur in young women or adolescent girls.
What to do: In most cases, this is typically a temporary condition and your hair will grow back once stress is minimized. But dont be afraid to talk to your doctor about whats going on, says Dr. Colgan. While your MD might recommend injectable scalp steroids to help with hair growth, its best to have an examination. The hair loss could possibly be a sign of a scalp fungal infection, a bacterial function or even a thyroid disorder.
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What Are Some Ways To Prevent Stress
Many daily strategies can help you keep stress at bay:
- Try relaxation activities, such as meditation, yoga, tai chi, breathing exercises and muscle relaxation. Programs are available online, in smartphone apps, and at many gyms and community centers.
- Take good care of your body each day. Eating right, exercising and getting enough sleep help your body handle stress much better.
- Stay positive and practice gratitude, acknowledging the good parts of your day or life.
- Accept that you cant control everything. Find ways to let go of worry about situations you cannot change.
- Learn to say no to additional responsibilities when you are too busy or stressed.
- Stay connected with people who keep you calm, make you happy, provide emotional support and help you with practical things. A friend, family member or neighbor can become a good listener or share responsibilities so that stress doesnt become overwhelming.
Healthy Foods For Stress
Instead of reaching for these quick and less-healthy options, consider adding fresh whole foods such as fiber-rich fruits and veggies, fish, nuts, and even dark chocolate to your stress management arsenal. It might also help to put away your phone and focus on eating as a sensory experience. Turn on some soft, soothing music, close your eyes between bites, and savor the textures and flavors to reduce anxiety.
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Things That Make You Stressed
Jackie uses her degree in Psychology to discuss the issue of stress management. From dealing with work stress to holiday stress to anger issues, she’s got you covered.
Learn about our Editorial Policy.
The different things that make you stressed will vary from person to person, but in general, certain areas, specifically family, work and money, tend to generate the most stress.
Improving Your Ability To Handle Stress
Get moving. Upping your activity level is one tactic you can employ right now to help relieve stress and start to feel better. Regular exercise can lift your mood and serve as a distraction from worries, allowing you to break out of the cycle of negative thoughts that feed stress. Rhythmic exercises such as walking, running, swimming, and dancing are particularly effective, especially if you exercise mindfully .
Connect to others. The simple act of talking face-to-face with another human can trigger hormones that relieve stress when youre feeling agitated or insecure. Even just a brief exchange of kind words or a friendly look from another human being can help calm and soothe your nervous system. So, spend time with people who improve your mood and dont let your responsibilities keep you from having a social life. If you dont have any close relationships, or your relationships are the source of your stress, make it a priority to build stronger and more satisfying connections.
Engage your senses. Another fast way to relieve stress is by engaging one or more of your sensessight, sound, taste, smell, touch, or movement. The key is to find the sensory input that works for you. Does listening to an uplifting song make you feel calm? Or smelling ground coffee? Or maybe petting an animal works quickly to make you feel centered? Everyone responds to sensory input a little differently, so experiment to find what works best for you.
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What Makes Us Stressed
Many things that can lead to stress: bereavement, divorce or separation, losing a job or unexpected money problems. Work-related stress can also have a negative impact on your mental health. People affected by work-related stress lose an average of 24 days of work due to ill health.
Even positive life changes, such as moving to a bigger house, gaining a job promotion or going on holiday can be sources of stress. If you feel stressed in these situations you may struggle to understand why or be unwilling to share your feelings with others.
You Have Trouble Sleeping At Night
When were stressed out during the day, we get into a state of arousal that makes it hard to fall asleep at night. When we cant sleep at night, we get even more worked up. Of course, that leads to more stress the next day, and the cycle continues. It helps to develop a relaxing bedtime ritual and avoid caffeine or other substances that could keep you awake.
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Helping Children And Youth Cope With Stress
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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Put Down The Social Media
Social media is a stress-filled haven.
Whether youre scrolling Instagram and seeing other peoples seemingly perfect lives that youre comparing yours to or youre on Facebook reading about peoples tragedies and GoFundMe pages, its enough to make you take on other peoples stresses as well.
If youre so stressed that youre having trouble operating in your normal life, quit social media.
Log yourself out of your accounts, tell people that you usually communicate with that you can be reached on your phone if they really need to get in touch, and then go dark.
Start discovering your life away from social media and the constant and everpresent drone of the internet, and youll notice your stress levels drop noticeably.
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What Are The Signs Of Stress
How you might feel
If the stress is long-lasting, you may notice your sleep and memory are affected, your eating habits change, or you feel less inclined to exercise.
Some research has also linked long-term stress to gastrointestinal conditions like Irritable Bowel Syndrome or stomach ulcers, as well as conditions like cardiovascular disease.
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Ways To Cope With Chronic Stress
âIts key to recognize stressful situations as they occur because it allows you to focus on managing how you react,â Dr. Stoll says. âWe all need to know when to close our eyes and take a deep breath when we feel tension rising.â
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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Quick Things To Do When Your Feeling Stressed Out
We all get stressed out from time to time from work, school, or our busy schedule. Its okay to be stressed every so often but if there is a constant stress in your life, it could be very damaging to your health and well-being. Stress can lead to headaches, stomach pain, muscle tension, fatigue, and even heart attacks. It can cause you to pick fights with people and put a strain on your relationships with friends, family, and partners.
Now, you may not be able to change what is stressing you out, but you can control how you respond to the stress. One of the main things that I like to do when I am stressed out is to create a list. I write down everything that needs to be done and cross off each one when the task is completed. This helps me to see how much I have to do and helps me feel in control of the situation.
What I do to handle stress might work for you or there may be easy and quick ways to help you deal with stress. If you notice that youre showing signs of stress, there are 3 quick things that you can do to help yourself.
Practice Breathing Exercises
This is the easiest thing that you can do to control your stress because you can do it anywhere. Just breath. Relax your mind. Focus on your breath, pushing all other thoughts aside. Be conscious of the breath coming in and going out focus on the sensation of inhaling and exhaling.
Change Your Environment
Plan For The Worst Case Scenario
Planning out the worst case scenario can seem like an overwhelming task, and in some cases that may be true. However, when you are able to predict what will happen in the future, you are better able to put in supports to help you manage when the worst case scenario happens. For example, if you feel as though you might be failing a class , you can talk to your professor about receiving an incomplete, talk to academic advising to see how that affects your grade, create a study schedule to help yourself catch up, and see a peer tutor to support you with the material. If you are dealing with a sudden change or difficult situation that is impacting your learning, consider reaching out to your professor, reaching out to your friends and family, or making an appointment with an Academic Coach at the Learning Center.
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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.
Write A Letter And Tear It Up
If youre wanting to relieve stress that is clouding up your mind, write a letter to whoever is causing you the stress or write down all of the reasons why youre stressed and then tear it up.
It sounds very Buddha-esque, but it truly can help in letting you physically and figuratively push away your worries.
Not only does the act of getting them down on paper help you to organize things in your mind, but tearing it up and throwing it away can also help your mind release them.
Just make sure you dont actually send the letter, because hateful and rant-filled letters are going to cause you more stress, not less.
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Signs You Are Stressed Out
The fact that we have an organization called The American Institute of Stress just to help us understand and cope should be a dead giveaway to how stressed out most of us are. Definitions of stress vary, and so do the different kinds of stress. Some kinds, such as making positive changes in our lives or learning new skills, can be good for us. Others, like worrying over a job or about an illness, can be debilitating.
We live in stressful times, and we have little control over many situations. How can we put our stress into perspective and find stress relief techniques? Around 2,000 years ago, the Greek philosopher Epictetus summed it up this way: Its not what happens to you but how you react to it that matters. One of the best ways to deal with stress is to change the way we look at things. Another is to recognize its signs and nip it in the bud before it takes over our lives.