We’ve all been there before. The nerves that come before a big meeting or first date. The feeling of overwhelm when dealing with family issues. Though on two opposite ends of the spectrum, all of this would be considered stress (reminder: not all stress is bad!). Stress is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. It’s a response to an external cause. Stress can present itself in many different ways and can be hard to manage but with changes in habits, stress can be managed on a daily basis.
Stress responses can look and feel like an elevated heart rate, blood pressure, or change in emotions. But sometimes stress can become overwhelming and unbearable. This in turn makes it hard to interact with the world around us. How can stress be managed? The first step is identifying what stress is and looks like in your life. Keep reading for 8 ways to manage stress on a daily basis.
Acute vs. Chronic Stress
There are two types of stress; acute stress, and chronic stress. Acute stress is short-term and can go away quickly. Chronic stress lasts for a longer period of time and when not managed, can have adverse effects on the body. There are many causes of stress and it can look different for different people. Here are some common causes of stress:
Work
Whether it is work politics, being unhappy at your job, unclear expectations, or having to bear the weight of too many responsibilities (among other things). Work can be one of the biggest stressors.
Life
Life stressors can include family issues, transitions, internal issues, and illnesses in the family. When it comes to life stresses they can be unpredictable and can catch us unaware; which only adds to the stress we experience.
It is wise to identify stress in your life in order to help with managing it. What does stress look like for you? When you are in some of the situations mentioned above, how does your body react? Try writing down next time you are feeling stressed to discover how to manage it.
Stress Symptoms
When coping with stress starts to become less effective, it can take a negative turn and become chronic. The Autonomic nervous system that controls heart rate, breathing, and vision is our body’s stress response system. It helps our body regulate when facing stressful situations. The prolonged nervous system response that the body undergoes during chronic stress can begin to wear down the body and lead to other symptoms that are physical, emotional, and behavioral. These can include some of the following:
- Weakened immune system
- Muscle tension
- Sleeping problem
- Aches and pains
- Panic attacks
- Depression
- Anxiety
- Sadness
- Stomach or digestive problems
- Irritability
All of these symptoms can lead to unhealthy coping mechanisms such as drug use and substance abuse or over/under-eating. Stress can be a serious issue and cause some major issues to the body when not in check! This is why it’s important to know how stress manifests itself in your body and ways to manage stress on a daily basis.
Tips for Managing Stress on a Daily Basis
There are many different ways to manage stress. What is most important is that you pick the methods that work best for you. Two exercises we suggest are Visual Imagery and Progressive Muscle Relaxation. Below are a few more things you can do on a daily basis to help alleviate stress.
Eat healthily and stay hydrated. It’s easy to fall into unhealthy patterns when feeling stressed. Incorporating a diet that includes vegetables, fruit, whole grains, and protein can give you energy and balance out your mood.
Exercise can be a great stress reliever. Exercise is a great way to relax your body and mind while staying in shape. Exercising also releases endorphins which help your body maintain a positive mood.
Relax your muscles. When our bodies are stressed, our muscles respond by tensing up. Stretching, getting a massage, taking a hot bath or shower, and getting a good night’s sleep are all ways your body can relax.
Practice Deep Breathing. Taking a second to take a few deep breaths in the moment can help to take the pressure away. Guided breathing techniques can help make this process even more effective.
Try to reduce stress triggers. Practicing time management, setting milestones, and putting boundaries in place can help to reduce stress. As you determine what works best for you in regards to how you spend your time, the number of demands can decrease which will leave you feeling more in control of our time.
Go easy on yourself. It is not possible to control everything going on in your life and trying to control everything can lead to more stress. Additionally, the way you talk to yourself is important. Try to develop positive self-talk habits and remove self-criticism, self-doubt, and unrealistic predictions.
Be mindful of the time you spend on social media. Scrolling through social media can be considered a break but more time spent in the virtual world means less time spent in the actual world. You can work towards balancing the time you spend by setting timers and going on social media breaks periodically.
Seek Counseling. If you feel like you’re struggling to cope or the symptoms of stress will not go away, therapy may be the best option. Speaking with a therapist can help you recognize stress and release stress while dealing with the root of the issue. Here are 22 questions to ask in preparation for finding a therapist.
Along with these tips; meditation and prayer, journaling, listening to music, deep breathing, taking a walk, and getting enough sleep can also help in the moment. It’s important to remember that developing healthy ways to manage stress is a journey. Make sure in your efforts to manage your stress, you’re not adding more stress to your life!