How To Cope With Stress Before It Builds Up
Stress can do more than just ruin a good day. It may also contribute to chronic inflammation and the development of severe medical conditions such as autoimmunity, irritable bowel disease, heart attack, stroke, depression, hypertension, and even cancer. Symptoms of stress may include a headache, upset stomach, digestive problems, fatigue, chest pain, change in appetite, low sex drive, and muscle pain. Learning to deal with stress in a healthy and productive manner is essential for avoiding long-term damage.
Learn To Read The Signs
Everyone experiences stress differently. Some individuals become fatigued and lose weight while others have an increase in appetite and anxiety. Be mindful when these symptoms first start to arise and do not ignore them. Prolonged stress may develop into chronic fatigue syndrome, hypothyroidism, and problems with adrenal gland function if left untreated.
The first step to coping with stress is paying close attention to the signs of stress build up, which can include a daily headache, unexplained muscle pain, joint inflammation, irritability, decreased concentration, or insomnia. Learning to read the warning signs of stress is crucial to doing anything to mitigate the effects. Without knowing stress is the cause, there is very little individuals can do about treating it.
Exercise
Exercise does not have to be strenuous to reduce stress effectively. Even a thirty-minute walk or bike ride around the neighborhood a few days each week will do. Exercise releases a group of 'feel good' hormones called endorphins, which are neurotransmitters that interact with the receptors in the brain to create a pleasurable sensation. Endorphins are also natural painkillers that improve the body's ability to deal with injuries and get to sleep, which can be incredibly helpful when it comes to reducing the levels of stress an individual might be experiencing. Other exercises individuals can try to reduce their stress include yoga, Pilates, and even resistance band training.
Meditation
Meditation is a type of connection between the mind and body that induces a deep state of relaxation and peace. It is free, efficient, and can be done just about anywhere. Meditating asks the individual to close their eyes and focus their attention on one particular word or thought while consciously pushing stress and crowded thoughts out of mind. The idea is to deliberately push stress out of the body by reducing negative thoughts and focusing on self-awareness. When stray thoughts come to mind, and they will for the vast majority of individuals trying to meditate (especially at the beginning), it is alright to acknowledge they are there, but when meditating, it should only be the acknowledgment of the thought and then putting it aside for later, after the meditation session.
Talk It Out
Sometimes talking about stress to a friend or family member is a good way to cope with it and see it even disappear entirely. Thus, when dealing with high stress, individuals may wish to consider asking a trusted individual to meet for coffee or tea and spend some time talking about what is going on. With this in mind, it's important to make conversations like this an equal exchange to ensure no one gets frustrated. Therapy is an excellent way to talk to someone who has an outside perspective and is trained to give professional advice. Many therapists are covered by insurance or are willing to work with individual payment plans if necessary.
Write It Down
The next best thing to talking to someone is to write out stressful feelings or situations in a journal or planner. Writing down thoughts and ideas is a good way to brainstorm new methods for improving stress or making the best out of a bad situation. Some individuals prefer to write out their feelings by hand while others enjoy typing at a computer. Either method works well for getting out bottled-up emotions before they become too much to handle. Sometimes it's really great to write things down to put the stress on pause.
In many cases, individuals may find they cannot deal with something immediately due to their environment or other factors. Even a temporary fix by writing down the stress and saving it for later that day can be incredibly helpful, as it also gives the individual time to think things through slower and avoid making rash decisions.
Sit Down For A Healthy Breakfast
Eating a healthy breakfast does more than satisfy hunger. It is also an excellent way to plan one's day, collect thoughts, and prepare both mentally and physically for any challenging tasks ahead. Those who want to use breakfast as a method of managing their stress should set their alarm for at least fifteen minutes earlier each day and sit down with a bowl of oatmeal with flaxseeds and blueberries and a cup of hot green tea, or their preferred healthy breakfast. They can use this time to eat slowly and think about the day ahead, even planning what they need to get done, and deal with this while relaxed rather than in quick, stressful manner.
Sleep It Off
Research shows sleeping can be quite an effective way to boost brain power. One study examined test performances between students who either crammed right before the exam and those who took a nap instead. Results indicated the students who took a nap or slept well before a test did better on their exams than those who sacrificed this for studying more. Instead of staying up late at night to work out stressful situations, individuals should consider heading to bed early and picking it up again the next morning.
Some management is important in the moment, but there is also the point where it would be more beneficial to take a break and get some high quality sleep instead before revisiting the issue. The exact point when this occurs can vary between individuals, so each person will have to make the ultimate assessment on when themselves.
Slow Down And Count To Ten
When a stressful situation occurs, it can be quite beneficial for individuals to take a step back and slow down before reacting. Nothing good is ever accomplished in a rush. It is great to count to ten and take deep breaths when dealing with something quite stressful. Individuals taking this route for stress should try focusing on positive thoughts and remembering everyone has their limit. To reduce stress and still take it slow, it's important to prioritize the tasks that need to be done first and concentrate on executing them in an efficient manner. It's also crucial to put stress in perspective by remembering perfection does not exist. Instead, individuals should focus on one thing at a time and ask for help if needed.
Take A Detox Bath
Essential oils are an excellent way for individuals to lower their body's levels of cortisol, the stress hormone. Elevated levels of cortisol, beyond stress, may lead to frequent infections or colds, anxiety, hormone imbalance, an inability to lose weight, thyroid problems, and irritable bowel syndrome. Those looking to try using essential oils to help with their stress should try drawing a hot bath and adding one cup of Epsom salt and a few drops of essential oil into the water. This is an excellent remedy if achy joints, muscle pain, and tension accompany stress as the salt will draw out toxins and the essential oils will help induce relaxation. Individuals can also try putting essential oils in an oil diffuser to reap similar relaxation benefits.
Work On Time Management And Prioritization
When stressed about having a lot to do, one way to deal with it is to work on time management and prioritization. These skills can apply to big work projects, overwhelming social engagements, household chores, or any other tasks that feel like they're piling up and becoming stressful. First, make a list of everything that needs to get done. Sort the list by which tasks need to be accomplished first and which are most important. Consider how much time each day is available for these projects. It might be a portion or all of one's workday, or it may be a few hours at home. Estimate how long each task will probably take. Once this information is gathered, individuals can make a reasonable plan for doing the work that won't leave them feeling strung-out and frazzled.
Try Laughing It Out
It might sound strange to call laughter a skill, but learning to cope with stress through laughter is one of the most valuable skills individuals can learn throughout their life. They don't have to fake lightheartedness if they're really upset, but it helps to look for the humor in a situation, at least occasionally. Individuals should ask themselves these questions: In five years, will I even remember this happened? Will anyone else remember this happened in five years? Can I fix it? If I can't do anything about it, why am I worrying? Keeping a positive attitude and finding ways to laugh about stress will help individuals find it less overwhelming to face.
Engage In Volunteer Work
Yet another method of coping with stress is to engage in volunteer work. It might be hard for individuals to find time to volunteer if their life is stressful and busy, but there are huge benefits for both them and their community. Volunteering has a social aspect that connects one individual to others. When volunteering, individuals get a sense of community building and well being.
Those who are fans of animals should try volunteering at an animal shelter or vet office, since animals have been shown to have a stress-relieving quality to them as well. Research has shown helping others causes the brain to experience happiness and pleasure. Volunteering can also give an individual purpose if they feel lost, and it helps increase overall self-confidence and feelings of self-worth.
Go For A Relaxing Massage
Individuals can sometimes combat feelings of stress and anxiety if they take a moment to go for a relaxing massage. Massage therapy has been shown to provide several physical and mental health benefits. According to research, massage can lower an individual's blood pressure and heart rate, which both tend to become higher due to stress. Massage also relaxes the muscles, which can carry stress-induced tension. Some studies indicate massage encourages the brain to produce endorphins. In clinical studies, just one ninety-minute session was enough to cause a significant drop in heart rate, insulin levels, and cortisol levels. Cortisol is a hormone produced by the adrenal gland that contributes to 'fight-or-flight' stress responses.
Ashwagandha
Ashwagandha, otherwise known as Indian ginseng, has been used for centuries in Ayurvedic medicine to reduce stress and treat anxiety in countless patients. Ashwagandha has been shown to rejuvenate the adrenal glands, which are useful in treating fatigue and chronic stress. Research indicates the high antioxidant content in Ashwagandha also helps improve cognitive function for increased concentration and memory, which can be quite claiming when individuals need to use their brains quite intensely on a frequent basis. It has also been shown to improve mood and balance hormones. Along with a healthy diet, individuals should supplement with no more than one thousand milligrams of ashwagandha each day.