At work, At school, and other places, Five helpful ways to manage stress
Stress constantly creeps into our lives. It can come from the frustration of a traffic jam or a confrontation with a partner. Stress can be spurred by money worries or spiked by a sudden health scare. It can exact a toll upon you physically, emotionally, and psychologically.
Stress is a fact of life. But you determine how it affects your life. You can counteract the damaging effects of stress by calling upon your body’s rich potential for self-healing.
It’s easy to identify sources of stress following a major life event such as changing jobs, moving home, or losing a loved one, but pinpointing the sources of everyday stress can be more complicated. It’s all too easy to overlook your own thoughts, feelings, and behaviors that contribute to your stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
i. Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
ii. Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
iii. Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. Below are the unhealthy ways of coping with stress:
These coping strategies may temporarily reduce stress, but they cause more damage in the long run:
Drinking too much
Bingeing on junk or comfort food
Zoning out for hours in front of the TV or computer
Withdrawing from friends, family, and activities
Using pills or drugs to relax
Sleeping too much
Filling up every minute of the day to avoid facing problems
Taking out your stress on others (lashing out, angry outbursts, physical violence)
If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
Physical activity plays a key role in reducing and preventing the effects of stress, but you don’t have to be an athlete or spend hours in a gym to experience the benefits. Just about any form of physical activity can help relieve stress and burn away anger, tension, and frustration. Exercise releases endorphins that boost your mood and make you feel good, and it can also serve as a valuable distraction to your daily worries.
Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal or external events that you perceive as threatening. There is nothing more calming to your nervous system than communicating with another human being who makes you feel safe and understood. This experience of safety as perceived by your nervous system results from nonverbal cues that you hear, see and feel.
Avoid unnecessary stress
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, it’s helpful to think of the four A’s: avoid, alter, adapt, or accept.
Alter the situation
If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.
i. Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. If you don’t voice your feelings, resentment will build and the stress will increase.
ii. Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
iii. Manage your time better. Poor time management can cause a lot of stress. But if you plan ahead and make sure you don’t overextend yourself, you’ll find it easier to stay calm and focused.
Make time for fun and relaxation
Beyond a take charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.
Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.
i. Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
ii. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
iii. Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.