6 Simple Ways to Keep Calm and Find Relief
Learn to identify the warning signs of stress and
how you can effectively manage it.
Stress is
here for a reason. It keeps you alert and ready for whatever challenges life
brings. Too much stress, however, can negatively impact your life and your
health. Learn about it and how you can effectively manage it with this quick
guide.
What is Stress?
Stress is the
body’s natural reaction to the demands of day-to-day life. Stress is what
happens when the brain perceives a threat and floods your body with a hormones
that are designed to help you respond and cope with that threat. This is often
called the “flight-or-fight” response.
For us, the
so-called “threat” rarely comes in the form of ravenous lions or wolves
anymore. It can be financial worries, work deadlines, health issues and
parenting problems. And unfortunately, with today’s fast-paced world, the
“threats” just keep coming, and our bodies are almost always on high alert--on
flight-or-fight mode.
Long periods
of high levels of stress lead to serious health problems like depression and
heart disease, says Mayo Clinic. Identifying stress warning signs and learning
to manage it is an important skill everyone should practice.
Stress warning signs
-Headaches
-Muscle tension or pain in neck, shoulders or back
-Upset stomach
-Grinding teeth, clenched jaw
-Chest pains, rapid heartbeat
-Fatigue
-Difficulty sleeping
-Weight gain or loss
-Changes in sex drive
-Being irritable, impatient or forgetful
How to find stress relief?
The first
step to successfully managing stress is to commit to it. Make it an ongoing
goal, and learn to monitor your stress levels. Listen to your body and
acknowledge your stress whenever you feel it.
Then,
identify your stress triggers. Most people feel stress at work, with their
relationships and in financial difficulties. Daily stressors can contribute
too, like traffic or trying to get the whole family ready in the morning.
Remember that stress can come out of positive events too like a new baby in the
family or starting a new job.
Once you know
what’s causing you stress, find a solution. If it’s work deadlines, learn to
better manage your time. If it’s the traffic, map out another route you can
take or find ways to occupy the time and make it productive. Try listening to
audiobooks, for example. If it’s a
situation you can’t change like high demands at work, Mayo Clinic suggests
changing how you react to the situation.
Other concrete ways to manage stress:
1. Have
a healthy lifestyle. Eat healthy, exercise regularly and get enough sleep.
Maintaining a healthy lifestyle helps you combat stress by giving you much
needed energy and rest, and keeping you far from sickness.
2. Take
a time-out. Take a few moments in your day to step back from your problems.
This will clear your head and may even help you see the situation from a better
light. Try meditation, listening to music, getting a massage or deep breathing
exercises. If you’re having trouble getting started, we recommend the app Headspace.
It’s perfect for beginners.
3. Stay
positive. Negative thoughts will only fuel stress. Try to keep yourself
from worrying too much and keep optimistic – but realistic – instead. You can
use self-talk methods like telling yourself “It will work out” or “I’ve got
this.” Accept as well that though there are some things you can’t control, you
can change how you respond to them.
4. Utilize
emergency stress stoppers. Emergency stress stoppers help you deal with
stress on the spot. Whenever sudden stressful situations occur, try taking
three to five deep breaths. You can also count backwards from ten or escape for
a while by going for a walk. When you feel overwhelmed, try breaking down the
situation into manageable pieces instead of as facing it as one big problem.
5. Find
pleasure. Do something that makes you feel good to combat the stress. Make
time for activities you enjoy like spending time with the family, watching a
sit-com, reading a book, relaxing in a café, playing sports or crafting. Your
hobby can even be trying out new things.
6. Share.
Talk about how you feel and your situation with a loved one, friend or
counselor. Fostering healthy relationships will also help you manage stress.
Stressful events are a part of life, they
don’t really go away. And, stress management can take some time and isn’t a
cure-all. But managing your stress levels and increasing your ability to cope
will help you live a better life, challenges and all.
Sources: Anxiety and Depression Association of America,
American Heart Association, American Psychological Association, WebMD, Mayo
Clinic
by Jillianne E. Castillo
