Stress is an integral part of life that cannot be completely avoided, but it can be managed. With job demands, meeting deadlines, financial issues and so on, people in the contemporary society experience stress that has an effect on their psychological well-being. It is widely known that a moderate amount of stress is beneficial in that it helps us to focus and work harder, however, high stress levels can be very damaging to our bodies and our minds. It is important to learn the signs of unhealthy stress levels and the ways on how to apply stress management on a practical level to avoid burn out.
What is Stress?
Stress is known as the psychological, physiological and behavioral changes that happen when one is exposed to demands and pressures beyond his or her capacity to cope with. Anything that is deemed as a potential threat to our existence and therefore in one way or the other a danger to our lives will cause the brain to release stress hormones like cortisol and adrenaline. It gets us ready with the typical “fight-or-flight” response. Stress in small bursts and the associated arousal and energization can be beneficial for dealing with immediate threats or to complete tasks. However, when the stress hormones are kept high for a long time, it interferes with mood, sleep, heart and immune systems.
The signs that stress levels are unhealthy are:
Stress affects different people in different ways, but there are some common signs that your stress levels may be reaching an unhealthy point:Stress affects different people in different ways, but there are some common signs that your stress levels may be reaching an unhealthy point:
– Problems in calming the mind or even falling asleep
– Suffering from low energy, eg. Own a car: feeling agitated, crabby, furious
– Any alterations in eating habits or desire to eat.
– Shifts in sleeping habits
– Lack of motivation
– Such as feeling sad or hopeless
– Having racing thoughts
– Sluggishness of thinking or problems with concentration or decision making
– Lack of energy and tiredness all the time
– Pain in the head, neck or shoulders
– Stomach issues
– Alcohol, tobacco and drug use as unhealthy ways of handling stress or dealing with pressure.
Pay attention to your thoughts and physical sensations – if you have any of these syndromes for weeks, then chances are you are hitting the limits in terms of coping with life stressors. Failure to observe the signs may lead to excessive production of cortisol and adrenaline that may be detrimental to your health.
Managing Stress in a Positive Manner
That means you should always be prepared with positive ways of handling stress as soon as you realize your stress horns are buzzing.
Here are proactive ways to relax both the mind and body:
Exercise
Exercise is considered one of the best ways to cope with stress. Each day 30 minutes can really make a difference. Physical activity frees up endorphins that act against stress and enhance the mood. It also assist to release muscle tension that develops with tension. Include choices like walking, jogging, dancing, aerobics, yoga, pilates, weight training or swimming.
Meditation and Deep Breathing
It is important to silence the thoughts in your mind in order to reduce stress hormone production. Meditation and conscious breathing activate the natural relaxation response within the human body. As little as 5-10 minutes per day can generate a lot of benefits. Online, it is easy to find guided meditations and deep breathing exercise that one can practice at no cost. Choose apps like Calm, Headspace, and Insight Timer.
Get Proper Rest
Stress and sleep deprivation are inextricably linked – it is essential to get 7-9 hours of healthy sleep every night to keep stress at bay. Go to bed and wake up at the same time each day. Switch off all electronic gadgets and devices one hour to bed. Make sure your sleeping area is well-ventilated, cool, and relatively quiet, and try to sleep in complete darkness. Some suggestions include getting blackout curtains, using a white noise app, using lavender essential oil or even a good eye mask.
Talk It Out
In its turn, the search for social support is likely to help an individual release emotions, gain a different perspective, and increase accountability. Stay in touch with people who make you happy, whether it be close relatives or friends. Self-help groups related to one of the stressors experienced like parenting, caregiving, bereavement or pre- and post-natal issues could be beneficial. The other area where therapy can also be very useful is in the creation of adaptive means of dealing with the feelings and the emotions.
Adapt and Prepare
Most of the sources of stress such as death of a loved one are uncontrollable however, many of the life-stressors could be controlled or better placed to handle. Consult a manager about accommodations at work, manage money with the help of tools and resources, arrange childcare in advance, schedule rest after parties. It is more resilient if it is adaptable, and if more than one plan is in existence to cope with the eventuality.
When Stress Becomes Overwhelming
Regardless of the capacity of people to handle stress, any person can be overwhelmed at that one point in his life when there is much mental, emotional, or physiological pressure. If the signs of stress are present for a long term and are accompanied by severe anxiety, depression, panic attacks or disordered thinking, it is necessary to seek help from a specialist. In most cases, the combination of therapy and medication might serve the purpose of restoring a normal hormonal balance in addition to teaching patients healthy ways of dealing with situations where they might feel or be emotionally overwhelmed. Due to the support of a qualified specialist, even critical stages of stress can be defeated.
Stress is a part and parcel of life and what matters is that we are the masters of how we react to it. You should also know your own stress indicators and have specific ways to manage stress so that your mind and body prepare in a healthy manner to cope with whatever the world throws at you. It is thus important to identify early when one is experiencing unhealthy stress levels and use proper management techniques to differentiate between suffering and thriving. It is crucial to invest in priority activities that stimulate the relaxation response – it is important for your overall health!
