Stress Management Techniques: Simple Strategies That Will Help You

Modern fast-paced life has brought many challenges and opportunities in our lives. Every day kick starts with something new and something more to achieve. However, do we realize what to be given in return for this achievement?

Tight working schedules?

Sleepless nights?

Worrying about the future?

No time for rest and refreshment?

Feeling stressed?

If the answer to any of these questions is yes you need to sit back tight and read this post till the end.

As the famous saying goes,

All work and no play makes Jack a dull boy”.

Our body also needs some time to relax and rewind. Dealing with stressful body and mind cannot take you far. You tend to risk your health and productivity at work as well. Stress occurs when we perceive that demands placed on us are not fulfilled and exceeds our ability to cope with the situations. Some stresses can prove beneficial as they boost your self-confidence and drive you towards completing your goals or deadlines.

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However, an excessive amount of stress can result in health consequences and affect the cardiovascular, neuroendocrine, immune and central nervous systems. Stress can take a severe emotional toll that will disrupt your life completely.

Untreated stress in your life results in high blood pressure, insomnia, anxiety, muscular pain, weakened immune response, obesity, and heart diseases. Finding ways for stress relief can reduce the negative effects of stress on your body. Every individual is different so are their stress management techniques. Some choose relaxation techniques or some opt for pursuing hobbies.

Read on further to get detailed information about the effects of stress on our body and various useful stress management techniques that you must try.

What Is Stress?

According to Palmer, 1989 Stress is a psychological, physiological and behavioral response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health.

Dyslexia is a condition that leads to stress in many children. Learn more about this Dyslexia health condition here.

Physiological Effect Of Stress On Our Body

Stress Is a Hormonal Response Of Your Body

In simple terms, you can explain about stress as a response that starts with a small part of your brain known as the hypothalamus. When you are stressed out, your hypothalamus gland in your brain sends signals to your kidney through your nervous system. Then your kidneys will be releasing adrenaline and cortisol which are known as the stress hormones.

Women Are Prone To Stress More Than Men

Compared to their male counterparts’ women are more likely to witness or experience more physical signs of stress.  But this doesn’t mean that men don’t face or experience stress at all. Men try the most to escape from stress and don’t exhibit any stress signs even if they are feeling overwhelmed.

Stress Can Bring Along Digestive Problems

Stress is not only bad for your mental health status but it also affects different systems of the body. It can make your digestive system go haywire causing you diarrhea, upset stomach, and excessive urination. A healthy diet should be followed and no meals should be skipped to deal with stress.

Insomnia Is Stress Related

Insomnia is a kind of sleeping disorder that occurs in many people and not many people know that this sleeping disorder can also be stress-related.  Sleep is a very important factor that affects us mentally and physically. Stress causes insomnia wherein an individual fails to fall asleep or stay asleep. The stressful environment also causes hyperarousal which can upset the equilibrium between wakefulness and sleep.

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Skin Is Sensitive To Stress

This is one of the very lesser known facts about stress. But this needs to be known for all those skin care enthusiasts. In some people, stress may cause acne breakouts, itching, rashes, and bumps. Both the symptoms are an inflammatory response from stress.

Chronic Stress May Cause Weight Gain

Fat accumulation may happen due to the excessive release of cortisol in the adrenal glands above the kidneys. Eating habits related to stress like eating junk food may also help in weight gain. Many people out of stress tend to eat junk or much more than they usually eat, this may make them gain excess pounds.

Most Stressful Jobs

The topmost stressful jobs according to the recent studies are a surgeon, pilot of a commercial airline, photojournalist, real estate agent and advertising account executive. These types of professional commitments tend to hamper your personal peace. But you must find time to rejuvenate. Little breathing exercise, meditation, yoga or tai-chi can be helpful here.

The Most Common Reasons For Stress

Every one of us might be facing the stress of some kind or the other, but not many people concentrate on knowing the reasons why stress occurs. It is found that the most common reasons for stress are related to thinking about money, work, family, relationships. Tensions related to these are often cited as the most common reasons for stress among many people.

Cardiovascular Problems

The human heart is not very much equipped in a way to handle long-term stress, so it should be known that stress will have really bad effects on your cardiovascular health. Stress may lead to coronary heart diseases. So, you should be taking care of your stress to lead a long healthy life.

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Other Health Risks

Not cardiovascular issues alone, stress can lead you towards many other health issues like it can damage your immune system, and it can also cause some digestive issues and as everyone knows stress really bad for your mental health. The stress hormones in your body make you more prone to diseases and infections. Stress can also cause various ailments like heartburn and acid reflux.

Thus, stress can be very bad for your health, so it is better to take some steps to keep stress at bay. Following stress management techniques will help you reduce short term and long term stress.

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Stress Management Techniques

1. Stress Management

According to Gale Encyclopedia of Medicine, 2008 stress management is a set of techniques and programs intended to help people deal more effectively with stress in their lives by analyzing the specific stressors and taking positive actions to minimize their effects.

There are a lot of ways you can try to control your stress and thus try to have a healthy and long life.

2. Avoid Unwanted Stress

You need to be and in fact should be in a position to limit the unnecessary stress that you might be facing in your life. It may sound weird but if you think, then you will start to realize that there are a lot of things in your life that you have in your hands which you can make to help you get rid of the unwanted stress.

3. Recognize The Signs Your Body Shows

While going through stress, you should be in a position to recognize the signs of your body. And the symptoms may include sleeplessness, feeling low and depressed, so observe these and get over them.

4. Meditation

Meditation is another one of the very popular stress management techniques. It is a very useful way to control your stress as it will give you some mind diversion, and you can also try different things like yoga.

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5. Physical Exercises

You can try doing some physical exercise which not only helps you in getting some strength but even helps you to have some diversion and thus make your mental health better as well.

6. Evade Interaction With Stressful People

Stop spending much of your time with people who stress you out. You not only need to stay away from them but also stop reacting to their actions at least control your reactions.

7. Avoid Stressful Situations

You need to take care of your own stress. Identify how you can limit stress in a particular situation. Try to avoid the situations that make you stress as much as possible. Find alternatives for those situations which are in your own hands.

8. Have Some Hobbies, Personal Entertainment

Keep some hobbies, and have some entertainment as they both will be helpful to you in getting some pleasure and laughs and thus help to calm your mind. Everyone must have their very own personal space in which they can do the things or activities they love to do or enjoy to do. This personal space here doesn’t actually mean a physical space but space where they can do the things they would love to do.

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9. Have Some Fresh Air

Don’t always stay indoors, just try going outdoors. You can just go out for a walk and have some fresh air. This is one of the best stress management techniques that are often neglected by many people because of lack of awareness, you can try this awesome technique, just have an evening walk after a long day at work or a stressful day, and you will find the change for sure.

10. Vent Out Your Feelings

Don’t just hide your feelings, this may cause more stress and make you more stressful. Instead, you should learn to vent out your feelings. This doesn’t mean getting irritated or showing anger, but you should just vent your feelings like how you are feeling and what you would like to have or do with your dear and near ones so that they can help you.

11. Learn To Accept

Don’t ever try to control the uncontrollable. Staying positive is fine, but don’t raise your expectations. Rather than just stressing yourself out by trying to control the things that you can’t, you can just focus on the things that are in your hands and that you can control by yourself.

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Many people say stress as the main reason for bad habits like drinking and smoking. So don’t be a person who says these reasons.  Don’t indulge in bad habits in order to get rid of stress. It’s really not a good idea. Instead, try these stress management techniques to manage your stress.

Occasional stress has become common these days because of our jam-packed lifestyle. Sometimes it even seems like a stress-free life or even a day is an impossible thing. But long-term stress may show various different kinds of negative effects on your health.

We hope these simple stress management techniques will be useful to you. Share this article for the benefit of others.

Frequently Asked Question

Can anxiety be controlled?

In moderation, anxiety is not necessarily a bad thing. … Anxiety disorders are among the most common mental health problems and are highly treatable. Once you understand your anxiety disorder, there are steps you can take to reduce your symptoms and regain control of your life.

How can I remove fear from my mind?

A: accept anxiety. Don’t try to fight it.
W: Look at the anxiety. Just look at it and when you notice it, scale your level of fear and start breathing longer as you exhale.
A: It means ‘Act normally’. …
A: Repeat the above steps in your mind if necessary.
E: Expect the best.

Can stress be prevented?

Preventing and controlling chronic stress can reduce the risk of serious illnesses such as heart disease, obesity, high blood pressure, and depression. You can prevent or reduce stress by planning ahead.

What are stress management interventions?

Stress management interventions refer to a class of activities that organizations use to improve employee well-being and reduce stress, primarily by addressing the causes of stress or by reducing the impact of stress on an individual.

What causes fear?

Fear is a feeling induced by the perceived danger or threat that occurs in certain types of organisms, which causes a change in metabolic and organic functions and, ultimately, a change in behaviour, such as fleeing, hiding or freezing from perceived traumatic events.