Coping with Stress: 10 Methods that Work
Stress causes massive physical and emotional tension. It's the combination of entering the modern-day era with the fast pace of life that plagues millions of people into pressure and anxiety. The question that people ask is, "how can you effectively deal with this condition?"
So how does one tell them apart? What’s the difference?
1. Be in Charge
You can only start to cope with stress if you get in control of the situation. Keep in mind that both internal and external factors are responsible for anxiety. When you are in charge, you acknowledge that you are in control of how you respond to the triggers.
It’s essential to learn how to find the necessary solutions. You need to find techniques on how you can deal with stress which involves processing and diffusing it. Write down the possible solutions and make sure that you are part of it. With time, you will realize that your stress levels have significantly reduced.
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2. Exercise
This is another effective coping mechanism. Engaging in physical activities is not only vital for your physical health but also mental health. It should be noted that stressful circumstances would increase the production of the sympathetic hormones like cortisol and adrenaline, which is responsible for anxiety. However, daily exercise can metabolize these stress hormones to reduce pressure and anxiety. Therefore, with physical activity, people have experienced more serenity and calmness in their life.
For starters, you can decide to take a few minutes to walk every morning or evening. Alternatively, you can make it a habit of using the staircase instead of the lift. After that, you can enhance your exercise routine by engaging in jogging, walking, bicycling, and swimming, etc.
3. Keep a Journal
Sometimes it’s essential to pour out everything that bothers you. Most stressed-out individuals would rather keep to themselves rather than talk to others. To ensure that you release tension in your mind, it’s vital to keep a journal.
This type of strategy is called the “closed” coping mechanism. The main idea is to write down your feelings, therefore, opening up and admitting things to yourself. You will also get a chance to maintain privacy because a journal is for your eyes only.
While writing it, it’s critical to indicate the date, place, and cause of trigger. With that in mind, you can rate each stress episode. This will help you to cope in case you experience another similar event.
4. Talk to Someone Close
Close friends and family members are imperative to our mental health. They provide us with a safe space to cry and breakdown.
When you are stressed, your mind is usually crowded. It’s impossible to think or make the right decisions. Going through all these emotions with someone close to you can help you find the right solution.
Make sure to seek assistance from those who are close to you. This is because they know you better than others, and can provide the proper advice without any judgment.
5. Be Mindful
You can only cope with stress if you are fully aware of your present state. So, it’s essential to be mindful and engage in peaceful activities such as meditation and yoga. Alternatively, Pilates and tai chi are also suitable activities. These are practical approaches which can help to improve your overall mental health.
6. Remember Forget to Laugh
They say that laughter is the best medicine, and indeed this cliché is true. Are you stressed and it seems that there is a dark cloud hanging over your head?
Well, find something that can make you laugh. Nothing is too serious in this life to completely take your joy away. As much as it’s okay to feel sad and drained once in a while, but don’t let it get into you.
Having a good long laugh can help reduce your mental load. When you laugh, the level of stress hormones such as cortisol and norepinephrine decline. Additionally, your brain ends up producing endorphins, the happiness hormones, that can help lighten up your day.
7. Simply Breath
Sometimes, there is nothing you can do to change a stressful situation, so take a deep breath and relax. Although this may seem like something random, it’s an effective strategy. Taking deep breaths can help reduce the anxiety that comes with stress.
Buddhist monks often engaged in breathing sessions as a form of meditation. This is a proven technique that has been around for ages. Deep breathing increases blood supply to the brain. This translates to increased oxygen level, which helps to replenish the mind with adequate circulation.
Simply find your favorite spot where you can take 5-10 minutes breathing slowly and deeply, in and out. Make it a point to solely focus on your lungs.
8. Have a Schedule
It has been established that most people end up stressed because they can’t effectively manage time. Multitasking will leave you overburdened and burned out. This is because the human mind is incapable of handling multiple things at once.
Therefore, it’s important to manage your time. Create a work schedule to ensure that you handle all the tasks on time. Having a To-Do List allows you to know what you need to do, where and when. This helps to reduce the tension that comes with deadlines.
9. Watch What You Eat or Drink
Certain beverages such as those with nicotine and caffeine help to increase stress levels. In addition to that, alcohol can also trigger stress. Most people turn to alcohol as a coping mechanism, not knowing that it can worsen the situation. To be on the safe side, drink water, natural fruit juice, or just herbal tea. Avoid processed or sugary foods, and focus on healthy food such as fruits and vegetables.
10. Get Enough Sleep
There is a direct relationship between stress and sleeplessness. First, inadequate sleep is one of the leading causes of stress. Secondly, most people who are stressed tend to lose sleep. This is an annoying perpetual cycle that can cause physical and emotional havoc.
The best way to cope with stress is to sleep better. Ensure that you get at least 8 hours of sleep. Take a warm bath, drink tea, switch off your phone, and then head to bed. In case you still have trouble sleeping, read a book or magazine to relax your mind.
