In simple terms, stress is an extremely natural physical or mental
response that one has when faced with day-to-day life demands and
challenges. Since it can arise from both internal as well as external
factors, understanding the origin of the stress that you feel, can prove
to be extremely rewarding for your mental well-being and help you figure
out ways on how to reduce stress.
Following are some of the main external stress triggers :
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Work- Some of the most common stress triggers found in employees
are seen to be high workload, substandard work-life balance, job
insecurities and conflict among employees.
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Finance- Situations such as income instability or losing a job may
create a sense of worry that seems never-ending.
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Relationship - Tensions arising from conflicts with friends,
partners, family, as well as other life challenges like caregiving
or divorce may contribute to psychological stress.
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Environment - Overcrowding, noisey and living in unsafe conditions
can also contribute to heightened levels of stress.
Following are some of the main internal stress triggers :
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Unrealistic expectations: People often set unreasonably high
standards for themselves, mostly to feel like they belong or be
liked by people they think highly. These standards create a fear of
failure that can create anxiety and frustration.
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Negative Self-Talk: Constantly berating, second-guessing and
criticizing yourself can take a toll on your mental well-being by
reinforcing a sense of worthlessness.
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Uncertainty: Always being fearful of the outcomes of the future or
decision-making may lead to significant stress
Genetic predisposition, for instance, sensitivity to elevated levels of
cortisol, can play a vital role in making one more susceptible to
stress. Apart from these biological stress triggers, experiences of
traumatic events as well as different mental health conditions such as
personality disorders, depression, anxiety etc. can also heighten the
vulnerability to worry and stress
Pressures from family and society to live up to their expectations
around wealth, appearance, success and social comparison, may cause
acute stress. The media and social networks amplify these pressures,
causing individuals to feel inadequate or overwhelmed by unrealistic
standards.
Mindfulness and Meditation as relaxation methods for stress
relief
Mindfulness means being wholly present and engaged in observing our
thoughts, bodily sensations and emotions taking place in the current
moment,unaccompanied by judgment.
It can be practiced during day-to-day activities. The latter is a more
structured approach to achieving a fruitful state of mind and awareness,
compared to mindfulness. It s a practice of centering all your focus on
your mind and calming your body in order to attain a state of
tranquility, providing an efficient way to learn how to reduce
stress.
However, such practices are often used as complementary stress
management techniques to regulate various pressures faced in real life
such as below average work-life balance, social comparison, anxiety etc.
by facilitating enhanced awareness, peace of mind and acceptance.
Incorporating these in your lifestyle will provide healthy ways to cope
with stress.
Following are two of the most widely used mindfulness and meditation
stress management techniques:
Body Scan Meditation:
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Sit or lie down comfortably in a space that is quiet and close your
eyes.
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Take a few deep and gentle breaths
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Concentrate on each part of your body, starting from your feet and
slowly moving upwards to your body (toes => legs => stomach =>
chest, etc.).
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As you try to focus on each body part, pay attention to different
sensations such as tension, warmth or discomfort by observing
without any judgment.
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Once you reach the topmost part of the body i.e., the head, you can
take a moment to observe your entire body and gently open your
eyes.
Mindful Breathing:
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Get comfortable by sitting in a relaxed posture with your back
straight, your eyes closed and your hands on your lap.
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Pay attention to your breath entering and leaving your
nostrils.
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Try not to control your breathing and focus only on observing the
natural rhythm of your rising and falling chest and abdomen.
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Try staying with your breath for a few minutes, developing a sense
of calm and existence
Tips to manage stress effectively: Exercise and Physical
Activity
Whether it’s cycling, swimming, running or even walking, exercise is a
doctor-approved method to reduce feelings of anxiety, worry etc. and
therefore known as one of the most healthy ways to cope with
stress.It helps with the release of endorphins, natural mood boosters in
charge of facilitating relaxation.
It also offers a productive way to tackle stress as it allows you to
focus on your body instead of the stress triggers in your life.Not only does it improve cardiovascular health, but also encourages
the release of tension in your body.For the ones who struggle with
work-life balance,discovering a physical activity that suits one s
needs can be life-changing.
Norris and colleagues (1992) aimed at determining whether physical
activity has an impact on our mental well-being. In order to explore
this hypothesis, one hundred and forty seven adolescents were asked to
complete self-reports on their habits related to exercise as well as
stress and psychological well-being. The results revealed that
adolescents who frequently engaged themselves in physical activity of
higher levels reported lower levels of stress as well as a significant
decrease in symptoms of depression.
Tips to manage stress effectively: Time Management
One of the most prominent tips to manage stress effectively is time
management. When your day is well-thought out, you lower the feeling of
being burdened by tasks. One important way to do this is by prioritizing
work as well as daily chores based on importance instead of urgency.
Learning stress management techniques such as better time allocation,
helps you prevent the burnout resulting from inadequate planning.
Breaking down bigger tasks into smaller ones is a more achievable step
to reduce feelings of worry.
It also includes setting goals and deadlines that are feasible and
realistic. Be sure to allot time for break as well as relaxation methods
for stress relief in order to help you recharge, reducing all the stress
triggers linked with lack of rest. Additionally, practicing self-care
for stress relief is the need of the hour. Allocating some me-time into
your calendar can be just as important as scheduling work meetings.
Utilizing tools like to-do lists and time-tracking apps can help you
deal with your responsibilities smoothly. Managing your time better
helps cultivate a sense of control in you.
Tips to manage stress effectively: Social Support
Building strong emotional connections with family, colleagues, friends
etc., is among the healthiest ways to cope with stress. Talking through
the stress triggers with a person you trust, not only offers emotional
relief but also assists you in gaining new perspectives about the
situation you are facing. Having a strong support system is important
when it comes to reducing isolation as well as feelings of anxiety.
Engaging in healthy interpersonal interactions and shared experiences
may provide a distraction from stress. If you find yourself dealing with
extremely stressful situations, make it a priority to reach out to the
ones you trust, for help. Whether it’s a catch-up, a phone call or a
cozy evening with loved ones, these moments of bonding are
pivotal.
Cognitive Behavioral Therapy (CBT):
CBT, being one of the most widely used stress management techniques,
helps you learn cognitive restructuring, which deals with reframing your
responses to stress triggers in a more optimistic view. Therapists using
this technique, help their client sufficiently manage their emotional
reactions to situations instead of merely reacting to them. By
identifying these thoughts, such as perfectionism or catastrophizing,
the clients become better equipped to deal with stress on a daily basis.
Additionally, it also encourages problem-solving techniques, helping you
break down complex situations into smaller, more manageable steps.
Self-care for stress relief becomes effortless and convenient as you
develop and inculcate new coping strategies in your lives.
Relaxation methods for stress relief: Breathing and Progressive
Muscle Relaxation
By focusing on gentle, slow and deep breaths, your parasympathetic
nervous system (PNS) is activated which is in charge of countering the
fight-or-flight response.
PMR, on the other hand, involves step by step tensing as well as
relaxing of the muscles in your body. Incorporating these into your
self-care for stress relief will help you in becoming more adaptable in
the face of stress triggers. Practicing deep and gentle breathing during
the day, even if it is a busy one, or dedicating a good amount of time
to PMR before you go to sleep, will drastically improve both your
physical and mental well-being.
Self-care for stress relief: Sleep
Sleep is usually one of the first to be disrupted when stress strikes.
Getting quality rest every day is one of the many healthy ways to
cope with stress.
Sleep deficiency may lead to poor decision-making, impatience etc.,
which in turn elevates stress. Healthy ways to cope with stress includes
focusing on the amount of sleep you receive in a day as part of a wider
self-care routine. Integrating techniques such as mindfulness and trying
to limit your screen-time before you go to bed are useful ways to enrich
your sleep and reduce stress.
Nutrition and Stress Management
Dietary plans play a vital role in how effectively you are able to
manage your stress. The type of food content you take in on a daily
basis, can either increase your stress response or help you adequately
cope with stressful situations. For instance, a diet plan which includes
consumption of high amounts of caffeine, refined sugar as well as
unhealthy fats, may trigger spikes in a stress hormone called cortisol.
Ample amount of researchers have found that Vitamin B, antioxidants as
well as magnesium help reduce the body’s stress response by regulating
your mood and lower the feelings of anxiety, further enhancing your
mental well-being
Takeda and others (2004) conducted a systematic review wherein they
aimed at examining the association between nutrition and stress,
revealing that when a person is exposed to prolonged stress, it may lead
to disturbances in homeostatic mechanisms, promoting the onset of mental
health concerns such as depression. It was also noted that fruits and
vegetables rich with antioxidants may facilitate better cognitive
function, implying that our diet can play a vital role in self-care for
stress relief. Overall, these results promote the importance of how to
reduce stress through a well-balanced and nutrition-filled diet.
Developing Emotional Intelligence and Resilience
Emotional intelligence helps you by becoming more aware of your
emotional responses by understanding, recognizing and managing the
feelings and emotions that you are experiencing.
Developing resilience, on the other hand, is mainly concerned with
amplifying your coping techniques and cultivating a mindset that is
positive.
Tips to manage stress effectively also include not shying away from
seeking help when in need and centering your focus on your strengths.
By instilling these in your lifestyle, you can cope with stress in a
healthy and constructive way, strengthening your capacity to manage your
stress.