Stress occurs when the body reacts to pressure. Though stress can be positive, it is negative for the most part. If you are experiencing the negative kind (whether short-term or long-term), then there is a need to find a solution to it as quickly as possible. And this brings us to the subject of how to deal with stress (or how to deal with tension – however you say it).
According to The Global Organization for Stress, 80% of people feel stress while working. This shows that we need to inform ourselves on the issue of stress, how to avoid stress, how to relieve stress, how to reduce stress, and managing stress. The knowledge will be useful to those that have jobs or want to start working.
Table of Contents
What is stress?
Stress is the bodily reaction to pressure or physical tension. The body can adjust emotionally, physically, and mentally to this physical tension. Stress is part of our everyday life, at home, in school, or at the workplace, we cannot just seem to remove stress from our lives.
Stress can be both positive and negative. It can be positive in the sense that stress can help you react intelligently to a particular event, scenario, or danger. On the other hand, stress can be negative when it adversely affects your emotions or mood. It can affect your psychology, productivity, and general well-being.
The two categories of stress are acute and chronic stress. Acute stress is stress you experience over a short period and chronic stress is long-term stress.
When acute stress is left unchecked (not managed), it can become a long-term problem (chronic stress). When stress becomes a long-term thing, then there are more risks involved.
Managing stress involves recognizing the signs and symptoms early and then using the stress management tips to control them. Learning how to recognize the symptoms is as important as knowing how to deal with tension.
Symptoms of stress
The symptoms of stress are the negative aspect of stress and they include:
- Stress-induced rash
- Rapid heart beat
- High blood pressure
- Problem with sleeping
- Over emotional
Before we get into knowing how to relieve stress and how to manage stress, let’s see the ways to avoid stress.
How to avoid stress
Learning to avoid stress is an integral part of learning how to deal with stress. To avoid stress you have to identify what stresses you. And this is not the same for everyone. Each individual has what pressurizes him or her.
Here are few things you could do to avoid stress in certain situations as it applies to you.
Don’t be involved in certain situations: It is not every situation that suits your personality, so identify those that do and stay away from the ones you can’t manage. Moreover, don’t be ashamed to say no even if it will offend someone.
Understand your limits: Know your limits, learn to maximize, and work within your limits. And with this, you can achieve a lot without unnecessarily stressing yourself and complicating your health.
The limits here could mean your mental capacity limit, your physical limit, and your emotional limit.
Don’t set unrealistic milestones: don’t put yourself under immense pressure by setting unrealistic milestones. It won’t help you and you may not deliver the best results. This could cost you your reputation. So it is better to set reasonable milestones to avoid stress. If it is not possible for you to meet a deadline, then simply avoid embarking on the project.
Make some changes in your life: your manner of living can produce stress, so do self-retrospective, and make adjustments where necessary. It may be difficult, but it will help you in the long run.
Procrastination: 84% of us can’t do without procrastination, but we must learn to avoid it. Learning not to procrastinate is a good step in the right direction in learning how to deal with stress.
How to relieve or reduce stress
Avoiding stress can be inevitable, and this is the reason we need to learn how to reduce stress or how to relieve stress.
So see below ways on how to reduce stress or how to relieve stress:
You may be wondering how it is possible to use exercises to reduce stress. Yes, routine exercise is a stress in itself, but NHS reports that physical activity can relieve or reduce stress.
It was reported that people who exercise each day reduce the risk of anxiety and stress than those who do not.
However, the exercise needs to last for 20 minutes or more before it can be effective. So how does engaging in exercises reduce stress?
- Exercise can improve the sleep quality as a result reduce anxiety and stress
- Regular exercise will boost your confidence and makes you feel more competent
- Routine exercise can help to reduce the stress hormones such as cortisol as you regularly engage in the exercise. Besides, it can naturally help to produce endorphins. Endorphins help to boost your mood and serves as a natural pain reliever.
Therefore, ensure to engage in routine exercise, which includes walking, hiking, jogging, and yoga.
Aromatherapy has been confirmed by various studies to help reduce the stress levels. You can use calming scents such as lavender, rose, orange, or frankincense.
Taking caffeine is almost inevitable because it can be found in most of our drinks including energy drinks, tea, and coffee.
While these drinks are okay, a study shows that the high intake of caffeine can actually increase the stress levels. However, moderate intake is okay. So if you feel nervous quite often it could be a sign you should reduce your intake of caffeine.
If you want to reduce your stress levels, chew gum. A study from Keisuke and Andrew shows that chewing gum is excellent to reduce stress.
Various supplements such as green tea, omega 3-fatty acids, and Valerian can be used to deal with stress.
This is a video that explains how to reduce stress
10 tips on how to manage stress
Managing stress is paramount to maintaining a healthy lifestyle, so consider these stress management tips:
Keep a journal:
Endeavor to keep a journal of your daily activities, by so doing you can identify what stresses you and deal with it. It also allows you to identify and cherish the good moments, and that can help reduce stress levels. Rejoicing in positive things can help in managing stress.
Your mind is you, if you want to control yourself, control your mind. In other words, if you want to control the stress, you have to be in charge of your mind. Think positively and not negative thinking. Negative thinking can increase anxiety, consequently, increase stress levels.
Lean on friends or family:
A problem shared, is a problem half solved. It is not every matter or situation that you can handle on your own. Seek support from friends or family. This is how to deal with stress that can lead to depression.
Mindfulness is a kind of meditation that allows you to concentrate on the present. You should let your concerns for the future or regrets of the past evaporate.
Your ability to manage your time effectively is vital to stress management.
Create time for relaxation and fun:
Creating time to relax your mind and body and having fun are good measures for managing stress. You can do this by engaging in fun activities.
Listen to music:
Listening to music can help to deal with stress, but not any kind of music. The type of music effective for this purpose includes blues, classical music and every other music in your playlists that gives you the calming effect.
Have a quality of time and friends:
A beautiful moment with family or friends can greatly help with stress management. As you gist, laugh you are managing the stress levels.
Take a deep breath:
When your heartbeat is racing fast or quick breathing, pause and take a deep breath. This helps to slow down your heart rate. This is a video that explains how to practice deep breathing.
Take control of a situation:
Taking control of a situation is one of the important stress management tips. We cannot escape some stress-induced situations, but instead of overreacting or melodramatic. Calm your nerves and take control of the situation.
How do you take control of a situation? Firstly, pen down the problem, come up with different solutions, and then make a decision on the best one you can use to combat the situation. Your problem solving skills and good decision-making will be helpful here.
How to Learn Stress Management Skills?
You can do so by undergoing any of the courses you see below.
- Relieve & Manage Stress for Life in 7 Weeks: Practical info & tools to reduce stress for good
- Conscious Stress Management: 3-Week Practical Coaching Program
How Do I Stop Worrying?
- Stop trying to solve every problem on your own when you have people who are willing to help.
- Stop being in denial. Tell yourself and others the truth about how you feel.
- Accept that there are situations in life that are beyond your control.
- Care for yourself mentally and physically
- Ask yourself about your true intentions when making a decision
- Avoid negatives thoughts
- Try to meditate in order to find peace within you
- Master your fears by confronting them
What is the 3-3-3 Rule for Anxiety?
The 3-3-3 rule involves looking at your surroundings and mentioning three things you set your eyes on. This will be followed by the naming of three sounds that you can hear. This will require attentive listening. The last phase will require you to move your arm, ankle, and fingers (three parts of your body). You can try this exercise anytime it feels like your mind is racing. It will help you to calm your nerves.
Stress is a bodily reaction to pressure. Stress can be positive, but for the most part, it is negative and you need to deal with it in time and effectively before it damages your health!
Knowing how to deal with stress depends on many other factors, which, include, how to relieve stress, how to reduce stress, and how to manage stress with the stress management tips.
Though it is almost impossible to avoid stress, it can actually be avoided just follow the tips on how to avoid stress or how to deal with tension.