Stress can be physically and mentally exhausting and over time can lead to deeper health problems. Learning the triggers of stress and how to deal with stress can lead to increased happiness, productivity and overall positivity.
Everyone suffers from stress at some point in their life. Work, relationships, finances, family and illness are all common causes of stress. However, despite this, many people are suffering from stress without even knowing it. Many common symptoms of stress are easily overlooked, dismissed or misdiagnosed. Therefore, learning to recognise when you’re stressed and how your stress manifests itself is imperative. This is the first and most important step to learning how to deal with stress in your life.
What Are the Symptoms Of Stress?
There are four areas that the symptoms of stress can affect: physical, mental, behavioural and emotional.
Physical: Low energy, headaches, fatigue, upset stomach, aches, pains and tense muscles, chest pain, rapid heartbeat, insomnia, sickness, loss of sexual desire or ability, trembling, sweating and cold hands and feet.
Mental: Constant worry, anxiety, feeling confused, indecisiveness, going blank, loss of sense of humour, decreased concentration and potential depression.
Behavioural: Becoming withdrawn, fidgety, nail-biting, unable to sit still, increased eating, crying, rapid speech, yelling, lower tolerance of others.
Emotional: Nervousness, fear, worry, frustration, irritability, feeling overwhelmed, loneliness, isolation, and general unhappiness.
How to Deal with Stress: 10 Tips on reducing stress.
So now we arrive at the crux of the problem. How exactly do we deal with stress in our lives? Ignoring it is a common strategy, but it’s a mistake to think that stress is just a part of life that must be endured. There are many positive changes you can make to deal with stress, some really quite simple and others that may require time and patience. Here are my top 10 tips for how to deal with stress:
1. Practice calm breathing techniques: Did you know that breathing plays an essential role in stress and anxiety? Place yourself somewhere comfortable, such as a bed, and practice breathing in for the count of 4, then hold your breath for 2 seconds. Take 6 seconds to release the breath. And repeat!
2. Calm the mind: Practicing yoga, meditation, tai chi or having a massage can help to quiet the mind, reduce the constant worrisome thoughts and promote relaxation. Doing this every day, even just for 10 minutes, will give your mind the rest it needs and some extra love and attention to your body. There are many apps available to guide you through meditation, yoga or other calming exercises, making this easy to work into your day.
3. Problem-Solving: clarify the problem, brainstorm solutions and then make a list of pros and cons for each possible solution. This can help with deciding on a course of action for solving the problems that are causing you stress.
4. Swap the negative for positive: Do you tend to dwell on the negative? This can lead to unnecessary stress and worry, and inhibit you from taking positive actions. Try and focus instead on positive thoughts.
5. Focus on what you can control: Some things are beyond your control, such as working to deadlines within your job. However, there is much in your life that is under your control. Learn to accept the things you cannot control and focus on what you can. For example, you can adjust parts of your daily routine to reduce your stress levels. Going to bed early and taking a proper lunch break are two examples of how you could reduce work-related stress.
6. Nourish your body: Having a diet of vegetables, fruits, grains, nuts, protein and healthy fats will make a world of difference. Look at the food you eat as the fuel for not only your body but also your mind. Diets high in sugar, fat, alcohol and caffeine will make you feel sluggish and can have a huge impact on your mental health. On the other hand, eating a healthy, balanced diet will ensure your blood sugar levels are stable and you have a constant supply of energy- not to mention you’ll be reducing your risk for a huge number of diseases and illnesses.
7. Exercise: Try to get at least 30 minutes of exercise a day whether it is going for a run, walking, an exercise class, swimming, yoga or hitting the gym. There are plenty of online exercise classes available if you find it hard to make time to travel to your local sports club or gym. Exercise is not only important for your physical health, but also for your mental wellbeing. Many people find exercise helps them to unwind.
8. Sleep well: Sometimes this is much easier said than done. However, there is no doubt that getting a good night’s sleep can make a world of difference in your mood and how you deal with stress. If you find a restful sleep is elusive, try making sure you’re not eating too late (at least two hours before going to bed), go through the same bedtime routine every night, stay away from your devices such as phone and laptop in the hours before going to bed, and wear ear plugs to drown out any noise.
9. Me Time: Do what makes you happy. Having ‘Me Time’ can help to rejuvenate you, shake off the things that are bothering you and make you feel alive again. Hobbies are what make life more pleasurable and should not be sacrificed. Spending time with friends and family can have a positive impact on your stress levels. If you find it difficult to find the time to do this, try choosing a dedicated time every week that you commit to seeing a friend or doing a hobby.
10. Talk, share and listen: You will always find you are not alone in how you are feeling. Being open and honest can take a huge weight off your shoulders and allows others to understand what you are going through. Sometimes just the act of talking your problems through can be therapeutic and reduce stress.