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We've all experienced challenges that overwhelm us with stress and anxiety. But it's all a part of life. While we can't always control these circumstances, we do have a say in how we respond and react to them.
While many people will vouch that stress makes them more alert, many will tell you that it can become chronic fast and take a toll on lives.
Margie Sieka, the Ph.D. manager of mental health services at Northwestern Medicine Central DuPage Hospital in Winfield, Illinois, explains, "When you feel stress, hormones — such as adrenaline — are released that can improve alertness and performance in the moment."
On the other hand, an estimated 73% of adults report stress that negatively impacts their mental health, and 77% report implications for their physical health.
So even if stress is a regular part of your professional or personal life, it is crucial to plan outlets that work as stress relievers and calm your mind and body. Make sure to curate a variety of coping tools that work best for your needs and offer quick stress relief.
Taking a proactive approach to stress management ensures that your stress response does not overwhelm you. This guide will help you establish a strategy to overcome stress in your life this 2022.
Coping With Stress – What Is It?
There isn't a universally agreed-upon definition of stress, making it challenging to gauge stress levels when no one can agree on what that term means.
Some people define stress as a state of mental or emotional suffering, i.e., mental, physical, or emotional strain. Others think it is a state or emotion felt when the demands of life surpass a person's individual and social resources.
Overall, stress is a normal, physiological, and psychological response to life's challenges. It's normal to feel a little overwhelmed from time to time.
A person's health can suffer if their stress response does not shut down and their stress levels remain raised for a more extended period of time than is required for them to survive. Anxiety and depression are two of the more common side effects of chronic stress.
The following stress symptoms characterize chronic stress:
If you have noticed any of these symptoms, it is time to develop a stress management plan.
Strategies To Overcome Stress In 2022
Stress is, of course, a normal part of life. It's something that happens to everyone at some point. However, the way you manage it (or don't) can alleviate or exacerbate the problem. Here are some tips of how to manage stress in your life this year:
1.- Set Aside Time Each Day To Relax:
Every day, it's crucial to take your body out of the fight-or-flight reaction mode and into relaxation mode. Doing something to de-stress and look after your well-being every day, even if it's only for 15 or 20 minutes, is an integral part of this strategy. Consider incorporating these activities into a daily ritual you currently follow, such as having morning coffee.
Drink your morning coffee with mindfulness without multitasking, writing, or thinking about anything else.
Savor each sip as if it gives you a brief reprieve from the daily grind.
When you incorporate your relaxation activity into your daily routine, you'll be able to do it regardless of how occupied you are on any given day.
2.- Use Guided Imagery As A Stress-Relief Technique
It's like having a little vacation in your head using guided images. Visualize your "happy place.
"For example, you could be lying on the beach, watching the waves, breathing the sea, and feeling the soft sand beneath your feet.
You can also listen to an audio recording of someone walking you through a serene landscape to approach guided imagery. Once you learn how to do it, you can also practice guided visualization on your own. Close your eyes and imagine yourself in a calm place for a few moments.
Contemplate all of the sensory inputs you'd have and feel as if you're there. Open your eyes and bring your attention back to the current moment after a few breaths.
3.- Make Contact With Others
Nothing is more relaxing than sitting down with another person who makes you feel comfortable and loved.
When people meet face-to-face, the body's "fight-or-flight" response is turned on its heels. Be sure to see your loved ones frequently, preferably in person.
Don't forget that the individuals you chat to don't have to alleviate your anxiety. They have to be good listeners to get the job done.
Also, don't let fears of appearing weak or burdensome keep you from speaking openly. Your confidence will delight friends and family and help you build deeper relationships.
A close circle of friends can help alleviate the stress of life's ups and downs, even if it isn't always possible to have one right next to you at all times.
4.- Relax Your Muscles Gradually
The term "progressive muscle relaxation" refers to gradually relaxing each group of muscles in your body.
You can begin by taking deep breaths. Starting with your forehead, work your way down to your toes by contracting and expanding each muscle group one at a time.
The more you practice, the easier it is to identify and release tension and stiffness in your muscles. As a result of your exercise, you should feel calm and at ease in your body.
5.- Control Your Stress With The Four A's
Some stressors, such as your journey to work, a session with your employer, or family events, are predictable, and your nervous system responds. You have two options when dealing with pressures that are so predictable - either help the outcome or alter your response. The four A's are helpful when selecting which option to pick in any given situation.
The four A's are:
- Avoid any undue stress
- Alter the circumstances
- Adapt to the stressor
- Accept what you can't change
6.- Take A Walk
Stress-relieving benefits of physical activity can be felt immediately. When you go on a stroll, you get to enjoy the benefits of fresh air and a new perspective, but you also get the added benefit of doing some exercise.
Whether it's a quick jog around the office or a stroll in the park, walking is a simple yet powerful method of recharging your mental and physical batteries.
7.- Practice Gratitude
Spend two minutes each day, either in the morning or the evening, writing down three things you are grateful for. Another option is to send your list to a third party, such as a colleague, neighbor, partner, or a fellow student.
These reflections can include anything from a cozy nap in the evening to a supportive partner who made dinner for you when you were tired.
When you're feeling pressured, overworked, or otherwise overwhelmed, focusing on appreciation helps me cope better. As a result, you are reminded to be thankful despite the difficulties.
Wrapping Up
It's natural to feel stressed. But it is your responsibility to ensure that this stress doesn't take the life out of you. A more balanced and healthy lifestyle can be achieved by controlling stress. Practicing stress management techniques can help you overcome stress in your life.
With stress management techniques, you can learn to deal with the pressures and difficulties that come your way. So, if you have been under stress lately, these techniques might help you increase your life quality.
