(Tiny Tips) – Stress Management – Unless you plan on locking yourself in your room for the rest of your life, there’s no way to avoid at least some level of stress every day, even on vacation.
It doesn’t matter. Stress isn’t all bad. Stress helps us avoid danger, adapt to new situations, and overcome challenges; think of it as a normal response that triggers certain physiological and psychological reactions in the body.
“When you’re stressed, hormones like adrenaline are released, which can increase alertness and performance at the moment,” says Dr. Margie Sieka, a Glen Ellyn, Illinois consultant. This response can help your body become more alert, focus more, and even work harder.
Stress becomes a problem when it becomes chronic. When you don’t deal with the things that are causing you stress, you allow all those challenging thoughts and feelings to fester. “Then it starts to affect your emotional and physical health,” says Dr. Jennifer Haden Haythe a cardiologist at Columbia University Irving Medical Center in New York City.
Just as you may not be able to sprint for long periods of time without resting, your body cannot run in a state of heightened alertness, focus, and performance without resting.
What’s going on with you? Manage stress proactively so that your stress response does not outweigh the stressor you are experiencing. They have many proven techniques to deal with any issues that arise, relieving your stress.
Stress Management: How to Cope Better and Find Relief
How to Set Yourself Up to Deal With Stress
Regular self-care practices and behavioral changes can help you avoid excessive stress and tailor your stress response to your stress triggers.
“It’s important to understand that when it comes to stress and its impact on health, you may Consideration needs to be given to trying long-term strategies and lifestyle changes.” School.
Holly Schiff, PsyD, a clinical psychologist at Jewish Family Services in Greenwich, Conn., says a healthy lifestyle — good nutrition, good sleep, adequate fluids, and regular exercise — can protect you from stress. of wear and tear. These steps don’t eliminate challenges, but they do ensure that you present your strongest, calmest, most rational self to overcome any obstacles you face.
For example, if you slept well, exercised for an hour after waking up, and had a hearty breakfast, your mid-morning crisis at the office may be less severe when you go to sleep—deprived, hungry, and You’ve skipped breakfast and you’re exhausted because it’s been a long time since you’ve attended a class with your favorite Pilates instructor.
Research actually confirms this. For example, one study examined how regular self-care practices helped medical students cope with stress during their first year of training and found that those who reported more regular self-care also reported feeling less stressed and had a higher quality of life.
A study published in 2014 found that participants who exercised at least once a week had some protection against the negative effects of stress (as measured by heart rate, blood pressure, cortisol levels, and self-reported mood).
As for training, just make sure you enjoy it. “Exercise doesn’t have to be strenuous and you don’t have to go to the gym,” says Dr. Hayes. “I tell my patients to buy a pair of sneakers and walk for 15 to 20 minutes a day.”
How to Get Relief When You’re Going Through a Stressful Time
Some stressors resolve and disappear relatively quickly (e.g., travel delays, work deadlines, toddler tantrums, etc.). Other stressors include those you have to deal with over the long term, such as a divorce or breakup, dealing with a difficult health diagnosis, or finding a new job. It might even be something exciting – for example, if you’re preparing for an upcoming move or planning a wedding.
“Anything that demands a lot from you is likely to cause you stress—even positive things,” says Dr. Boat. In these cases, sticking to your usual routine may help.
“There’s a certain sense of security in knowing what to expect and when, not to mention routine can promote positive physical and mental health,” Schiff said. “When we are faced with events that are frightening and largely beyond our control, it is important to recognize what is within your control.”
It’s also important to acknowledge the extra stress you’re feeling to improve your stress management perhaps further.
If you feel stuck and your worries are getting in the way of your daily life, a therapist may be able to help you find a way forward.
During times like these, it’s also a good idea to lean on your social circle. “Spending time with family or friends who make you feel good, or finding a community who share your interests or spiritual beliefs, can reduce stress,” says Dr. Alka Gupta, chief medical officer, of Bluerock Care, Washington, D.C.
Establishing a mindfulness practice may help. “Meditation is an important tool that can support us during these [stressful times],” says Kelly Green Johnson, a mindfulness coach in Brooklyn, New York. “When we ground ourselves through our breath, we bring peace and tranquility to our own minds instead of letting the outside world control our emotions and feelings.”
For example, numerous studies show that mindfulness-based stress reduction—a group exercise program based on mindfulness meditation—can help with mood problems, sleep disorders, and emotional health problems (and may also help relieve symptoms of physical health problems).
“Learning to live in the moment will interrupt daily thoughts that can cause you stress,” says Dr. Dorset. “Whether you’re meditating, doing yoga, or taking a walk, if you pay attention to your body and your breath, you won’t worry about anything else.”
Remember: Your stress management tools should serve you, not increase your stress. “It should feel natural, comfortable, and relatively easy to incorporate into your daily life,” says Dr. Gupta. This means you should choose stress management methods that are affordable, practical, and fit into your schedule.
How to Better Cope With Stress in the Moment
Even if you do all of the above, you can still go into “fight or flight” mode when a stressful moment arises (the casserole is on fire, the train is late, or you have an important presentation at work). You know the feeling: your heart races, your muscles tense.
Watch for these signs. “It’s important to recognize the physiological signs of stress and address these symptoms promptly to mitigate possible harmful effects,” says Dr. Sika.
Not only can stress cause short-term effects like headaches or insomnia, but if it continues, it can also affect your hormones, blood pressure, and relationships. When this type of reaction occurs, your body prepares to go into survival mode (so the physiological changes help your body fight or flee).
Melissa Dowd, Treatment Director at PlushCare, explains that the goal of stress management is to acknowledge the feeling, then stop these physiological changes and respond to the challenge rationally with reason (unless you really need to escape a fire or fight a bear ). , a virtual healthcare platform.
Dodd says short-term stress can turn into chronic stress if your reactions to stress (increased blood pressure, increased alertness, etc.) continue even after the trigger is gone (you rode the train, your presentation went smoothly).
“If stress is not managed properly and continues unrelieved, it can lead to chronic stress and lead to physical problems such as headaches, gastrointestinal problems, and high blood pressure, as well as psychological problems such as irritability, depression, anxiety, and substance abuse,” says. Sika.
Dodd said some people are more susceptible to the effects of chronic stress. “This can be due to genetics, life experiences, and unhealthy coping mechanisms,” she said.
It’s good to have a few techniques that can help you quickly relieve stressful situations, such as B. Squeeze a stress ball, access a mindfulness app, and do breathing exercises.
The point of these short-term quick fixes, Dodd says, is that they help shut down the body’s “fight or flight” stress response so you can deal with the challenge at hand more calmly and the stress doesn’t become chronic.
If you frequently experience the fight-or-flight response or find it difficult to cope, consider seeking help from a mental health professional (or ask your doctor if you don’t have a mental health professional).
Editorial Sources and Fact-Checking
- Stress. Cleveland Clinic. January 28, 2021.
- Stress Relievers: Tips to Tame Stress. Mayo Clinic. March 18, 2021.
- Hoge EA, Bui E, Palitz SA, et al. The Effect of Mindfulness Meditation Training on Biological Acute Stress Responses in Generalized Anxiety Disorder. Psychiatry Research. April 2018.
- 5 Ways to Reduce Stress Right Now. Queensland Health. March 12, 2018.
- Understanding the Stress Response. Harvard Health Publishing. July 6, 2020.
- Ayala EE, Winseman JS, Johnsen RD, Mason HRC. U.S. Medical Students Who Engage in Self-Care Report Less Stress and Higher Quality of Life. BMC Medical Education. August 6, 2018.
- Childs E, de Wit H. Regular Exercise Is Associated With Emotional Resilience to Acute Stress in Healthy Adults. Frontiers in Physiology. May 1, 2014.
- Center for Mindfulness: FAQs. UMass Memorial Health.
- Menschner C, Maul A. Key Ingredients for Successful Trauma-Informed Care Implementation. Center for Health Care Strategies. April 2016.