Everyone experiences stress at one point in their life, and it can be triggered differently. Stress triggers could be as simple as poor working conditions, long working hours, being unhappy with the job, job loss, divorce, the death of someone close, chronic illness, emotional problems, traumatic events or even getting married. To know how to cope with stress is only essential to understand what stress is. Stress is the response any human being gives to specific stressors which may include the environmental conditions, challenges, threats, or psychological and physical barriers. To adapt to stress various bodily systems are involved including part of the nervous system and brain regions, therefore, stress can easily result in poor memory functions, reduce the functionality of the immune system, reduce metabolism, increase susceptibility to diseases and musculoskeletal system tension which may result in regular headaches. With this information, it is easier to establish ways in which to cope with stress since stress is inevitable. Dealing with stress can be accomplished by either mental activities or physical activities.
Using mental activities to treat stress
The first and the most critical step in coping with stress is identifying the stressor (stress triggers). It is imperative to understand what is the source of your stress as it will help you be able to avoid the circumstances or help you be mentally prepared when you are about to face them. As much as it is easier to identify the major stressors such as changing jobs, or divorce the most complicated part is establishing that your attitude, thoughts, feelings and behavior towards these stressors are the primary source of stress. For instance, you may identify that work is your primary source of stress, but if you look at it deeply you may realize that it is because of your procrastination that leads to pilling up of tasks which will keep you worried and unease at all time (Kessler, 1997). To identify the actual source of stress closely examine factors such as attitude, feelings, excuses, habits and thoughts. Once the source is identified, find a solution and implement it. If the issue is procrastination, then avoid procrastination, and with time you will have control and eventually less stressed. If the source of stress is something inevitable (such as public speaking), prepare mentally by rehearsing.
Avoidance of negative thinking is another metal activity that aids a lot in treating stress. Acknowledging the positive in once life despite how little it might be, is a starting point in establishing emotional balance. Despite the current situation being hard and demoralizing keep positive thinking and encourage yourself to push forward. Positive thinking will maintain your energy, keep your mind focused and stress-free.
Having an organized life contributes significantly to reducing stress. Organizing your life entails prioritizing and setting realistic goals without pushing yourself too much by organizing the day’s activities giving yourself enough time to breathe and relax (McEwen, & Lasley, 2002). Task prioritization and including relaxation time will recharge you and reduce stress amount. Prioritizing allows realize the most important and urgent tasks to handle to minimize pressure which results in stress generation.
Another mental activity to aid in reducing stress is stopping to worry about things that cannot be changed. This mainly applies to things that individually oneself don’t have control of especially politics and death. The best way to deal with these kinds of situations is to accept them as it is a fundamental coping mechanism. The main thing is to focus on the current issue and remain realistic, stop worrying about the future issue that might never happen or that you have no control over. Admitting the control is off your capability will ease the stress (Kessler, 1997).
Gain full control of your life by taking responsibility for making your life better and as you want it to be. This can be achieved by stopping to worry about being powerless or worrying about what you cannot do, but making a decision to remedy the situation. It is essential to know your limits and learn to say no when necessary. In places of work people think it is mandatory to comply with whatever you are told even if you are sure you cannot handle it. It is therefore essential to stand for yourself and say no since accepting something beyond your capability is an excellent source of stress (Lefebvre, 2017). Failing is normal and one need not beat themselves up for it but is however important to hold oneself accountable.
Humor is regarded as the medicine to stress. Developing a sense of humor is a powerful method of coping with stress. The act of laughing is one of the stress barriers as it takes away the urge to take things too seriously. Finding the humor in stressful situations can as well aid a lot in reducing the stress. Making friends another important activity in reducing stress. Friends offer a listening ear, a crying shoulder and comforting hand in a stressful situation. Friends help by allowing you to let out stress as having stress bottled up only causes more stress (Kessler, 1997).
Physical and lifestyle changes activities for reducing stress
Engage in regular exercising plays a significant role in treating stress. Stressful situations activate hypothalamic-pituitary-adrenal and autonomic nervous system which are responsible for the release of cortisol and adrenaline which are known as stress hormones (McEwen, & Lasley, 2002). These hormones are also referred to as fight or flight hormones which are designed to protect the body against bodily harm. Accumulation of these hormones may also result in muscle tension. Physical exercise is the best way to aid the body metabolize the excess stress hormones which will return the body into a state of calmness and relaxation.
Getting enough sleep is another activity that aids very much in stress reduction. Lack of sleep is known to elevate stress levels and sleeping recuperates and helps in restoring reserved energy. It is therefore recommended to have enough sleep of between 7-8 hours for adults. However, stress can also be a reason to lack sleep thoughts and worries may cloud the head repelling away he sleep. It is therefore advisable that before sleeping to maximize on relaxation. Engage in activities that are less mind bothering, avoid caffeine or alcohol several hours before bedtime (Lefebvre, 2017).
Proper eating also plays a significant role in reducing stress. To cope with stress the body needs to be robust, healthy and happy. According to Lefebvre, 2017, inadequate water intake is known to result in stress. Inadequate consumption of water results in dehydration which forces the body to create cortisol which is a stress hormone. Avoid or reduce the consumption of caffeine, alcohol and nicotine as they are linked with increasing the stress response and result in dependency which is itself a stress condition.
Engaging in relaxing activities is suitable for the reduction of stress. These activities may involve listening to calm soft music. Music has an effect of making the body and mind relax and be happy. Taking a warm bath may also indulge the relaxation mode. A message is also known to be stress relieving and it can either be professional or local from a loved one. You can also practice meditation or yoga as it helps clear once mind and at the same time providing a relaxation effect (McEwen, & Lasley, 2002).
References
Lefebvre, H. (2017). Everyday life in the modern world. Routledge.
Kessler, R. C. (1997). The effects of stressful life events on depression. Annual review of psychology, 48(1), 191-214.
McEwen, B. S., & Lasley, E. N. (2002). The end of stress as we know it.