how to manage stress
"Did you know that over 75% of adults report experiencing high levels of stress regularly? If you’re feeling overwhelmed, you’re not alone."
This blog will provide practical strategies for reducing stress that you can apply in your daily lives.
Chronic stress can have a major impact on physical and mental health, whereas acute stress is a temporary response to immediate challenges. Stress affects the body in a number of ways such as an elevated heart rate and tense muscles. It affects the mind and can result in increased anxiety, irritability and difficulty in concentrating. Stress is a natural part of life and there are many ways to manage it effectively. Some combination of the following strategies should help.
Mindfulness and Relaxation Techniques
Breathing Exercises: One simple technique is the 4-7-8 method. It involves inhaling for 4 seconds, holding your breath for 7 seconds, and exhaling for 8 seconds. Try building this up to say 5 minutes daily.
· Progressive Muscle Relaxation (PMR):
- Start with your feet by focusing on your toes. Tense the muscles in your feet by curling your toes and holding the tension for 5 seconds. Then, slowly release, feeling the relaxation spread as you exhale
- Shift your attention now to your calves. Flex your feet up towards your shins to create tension. Hold for 5 seconds. Then slowly release
- Move up to your thighs and tighten the muscles by pressing your legs together
- Tighten your abdomen by squeezing those muscles for 5 seconds
- Move to your chest and shoulders: take a deep breath, expanding your chest and tensing your muscles. After holding for a few seconds, release and allow the tension to melt away
- Focus on your hands and arms by clenching your fists for 5 seconds. Then release. Flex your forearms by bending your elbows and holding the tension briefly before releasing
- Relax your neck and jaw. Tense the muscles in your neck by tilting your head back for 5 seconds before gently releasing. For your jaw, clench your teeth softly, hold and then let go
- Finish with your forehead by raising your eyebrows to create tension across your forehead before releasing after 5 seconds and letting your entire face relax
Mindfulness Meditation: There are many benefits of staying present in the moment and using mindfulness to manage stress. This helps to reduce anxiety and manage depression. Apps like Headspace or Calm could be used to assist you in these practices and are good resources.
Cognitive Behavioural Strategies
Reframing negative thoughts: Stress is often fuelled by unhelpful thinking patterns. Identify and challenge cognitive distortions such as catastrophising and “all-or-nothing” thinking.
Positive self-talk: Replace negative or anxious thoughts with affirmations or more balanced perspectives. See Blog on “The Importance of Self-Talk for Mental Health”
Physical Exercise and Movement
Exercise as a stress reliever: The importance of physical activity in reducing stress, releasing endorphins, and improving overall mood cannot be over-emphasised. This could include walking, yoga, running, or dancing. It is whatever that you are interested in.
Stretching and yoga: Stretching and yoga releases stress and promotes a sense of wellbeing.
Time Management and Boundaries
Set realistic goals and expectations: One sure way of becoming stressed is to overcommit. Set achievable goals and prioritise tasks.
Say “No”: Establish clear boundaries and learn to say “No” to any additional demands that can increase stress. It is so important to get the right balance between work, family and social life.
Sleep Hygiene
The link between sleep and stress: Poor sleep can make stress worse, while good sleep can help alleviate stress. Tips for improving sleep hygiene include maintaining a regular sleep schedule, reducing screen time before bed, and creating a calming bedtime routine.
Nutrition and Hydration
Healthy eating: Nutrition can affect stress levels. Eat a balanced diet with plenty of whole foods like fruits, vegetables, and lean proteins, while limiting processed foods and caffeine.
Hydration: Stress can be exacerbated by dehydration, so stay hydrated and especially when under pressure.
Spiritual Practices
Spirituality takes many forms, from prayer and rituals to reading sacred texts or practicing personal devotion. Whether religious or not, engaging in spiritual practices can foster a sense of peace, purpose, and connection to something beyond yourself. This can be a great source at relieving stress. Try reading a passage from a spiritual or philosophical text each morning and reflect on how it applies to your life.
Social Support
Talking it out: Connect with trusted friends, family, or a therapist when feeling stressed. Social support can buffer the effects of stress.
Building a support network: Try to create a strong support system by nurturing relationships that provide understanding and encouragement. Stay away from negative people or those who complain a lot.
Engaging in Hobbies or Creative Outlets
Making time for activities you enjoy: Whether it's reading, drawing, cooking, or gardening, engaging in hobbies can help distract you from stress and bring joy into your daily life.
When to Seek Professional Help
When stress becomes overwhelming: It is good to seek help from a Therapist when stress becomes unmanageable. Sometimes professional guidance is needed to work through deeper issues that are causing stress. Therapy can provide personalised support and coping strategies.
Self-Compassion
Being kind to yourself: It is important to have some self-compassion in managing stress. Practice patience with yourself and acknowledge that stress is a natural part of life. It is only when it becomes too much that it starts to create problems.
Conclusion
Reducing stress requires a combination of spiritual, mental, emotional and physical strategies. You need to find the right combination that works best for you. Work stress reduction strategies into your routine and you are sure to have long-term benefits.
