How to Better Management of Your Stress

What is Stress?

Stress is a natural physical and psychological response to challenges or demands that a person experiences. It is a normal part of life and can be triggered by various situations such as work pressure, financial difficulties, relationship problems, or health issues.

When a person experiences stress, their body releases hormones such as cortisol and adrenaline that prepare them for the "fight or flight" response, which helps them deal with the stressful situation. The physical symptoms of stress can include increased heart rate, rapid breathing, sweating, muscle tension, and a heightened sense of alertness.

While short-term stress can be helpful in certain situations, prolonged or chronic stress can have negative effects on a person's mental and physical health. Chronic stress can lead to problems such as anxiety, depression, high blood pressure, heart disease, and digestive issues.

There are various ways to manage stress, such as practicing relaxation techniques like deep breathing or meditation, exercise, getting enough sleep, eating a healthy diet, and seeking support from friends, family, or a mental health professional.

Everyone, everywhere, has felt stress at one point or another. It is a natural part of our everyday life. Stress at work can bring its own unique issues.

Stress management starts with identifying the sources of stress in your life.

Stress Management

Stress management is the process of identifying and managing the sources of stress in your life in order to reduce their negative impact on your physical and mental health. There are many different techniques and strategies for managing stress, and some of the most effective ones include:

Identify the source of your stress: The first step in managing stress is to identify the sources of stress in your life. This may include work-related stress, financial stress, relationship stress, or health-related stress.

Prioritize self-care: Take care of your body by eating a healthy diet, getting regular exercise, and getting enough sleep. Also, engage in activities that you enjoy and that help you relax, such as meditation, yoga, or reading a book.

Practice relaxation techniques: Relaxation techniques like deep breathing, progressive muscle relaxation, and visualization can help reduce the physical symptoms of stress and promote a sense of calm.

Learn time-management skills: Effective time management can help you prioritize your tasks and reduce the feeling of being overwhelmed.

Seek social support: Having a strong support system can help you cope with stress. This can include friends, family, or a professional counselor.

Challenge negative thoughts: Negative thoughts can contribute to stress and anxiety. Challenge negative thoughts by looking for evidence that contradicts them and re-framing them in a more positive light.

Remember, managing stress is a process, and it may take time to find the strategies that work best for you. However, by implementing these techniques, you can reduce the negative impact of stress on your life and improve your overall well being.

Symptoms of Stress

Physical symptoms of stress include:

Aches and pains.

Chest pain or a feeling like your heart is racing.

Exhaustion or trouble sleeping.

Headaches, dizziness or shaking.

High blood pressure.

Muscle tension or jaw clenching.

Stomach or digestive problems.

Trouble having sex.

Weak immune system.

Stress can lead to emotional and mental symptoms like:

Anxiety or irritability.

Depression.

Panic attacks.

Sadness.

Often, people with chronic stress try to manage it with unhealthy behaviors, including:

Drinking alcohol too much or too often.

Gambling.

Overeating or developing an eating disorder.

Participating compulsively in sex, shopping or internet browsing.

Smoking.

Using drugs.

Everyone, everywhere, has felt stress at one point or another. It is a natural

Stress management starts with identifying the sources of stress in your life.

Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. For example, you may know that you’re constantly worried about work deadlines. But maybe it’s procrastination, rather than the actual job demands, that leads to deadline stress.

A stress journal can help you identify your regular stressors and how you manage them.

Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:

What caused your stress
How you felt, both physically and emotionally
How you acted in response
What you did to make yourself feel better

Now that you have a more clear understanding of your coping mechanism, the symptoms, and cause of your stress, you can more easily identify better ways to handle stress.

Here are some practical stress management techniques you will find helpful for you to decrease your stress:

Workplace Stress Management Tips

Eat a healthy diet. A healthy diet can help relax muscles and reduce anxiety. Healthy fats, whole grains, lean protein, low glycemic fruits and green vegetables are all great choices.
Reduce caffeine and sugar. Caffeine is a nervous system stimulant and sugar causes the release of insulin which in turn increases inflammation, both increase the bodies stress response.
Avoid alcohol, cigarettes, and drugs. Many people use these substances as a relaxation technique but it can be self-defeating. Additionally, it may cause additional stressful situations such as causing work tardiness, missed deadlines, and an inability to concentrate.
Get plenty of sleep. Being sleep deprived can make your problems seem worse than they really are. Additionally, a lack of sleep can cause you to overreact.
Supplement with magnesium. Chronic stress can suppress your immune system and increase inflammation. The American College of Nutrition recommends supplementing with magnesium during times of stress. Ask your doctor what’s right for you.
Identify professionals who can help. Your healthcare provider, Vida coaches, Vida therapists, financial planners, and other professionals can be of help. Ask for help when you need it.

Lifestyle Stress Management Tips

Shift your perspective. When dealing with problems, imagining worst-case scenarios will only increase your feelings of stress. Focus on finding solutions.
Prioritize goals and organize your time. Set deadlines, make a list, and use your calendar and other resources to get focused and stay on task.
Simplify your schedule. If you consistently feel rushed, take a few minutes to review your planner. Look for activities that can be cut out or assignments that can be shifted to another team member.
Form friendships. A workplace buddy can help take your mind off of stressors, lend a trusted ear, or provide guidance and support.
Take a break and breathe. Making a conscious effort to deepen and slow down your breathing can help you relax.
Exercise. Physical activity is a natural stress buster. Yoga and meditation are great options, as are going for a walk or taking advantage of the company gym.

Stress will never be completely eliminated from life. Having several strategies in place for handling stress both before and after it occurs will help you to improve your life exponentially.

To conclude, it’s natural and normal to be stressed sometimes. But long-term stress can cause physical symptoms, emotional symptoms and unhealthy behaviors. Try relieving and managing stress using a few simple strategies. But if you feel overwhelmed, talk to your doctor.

Abdul Rauf

M Phil English Literature and Linguistics