Constant stress can impact both your body and mind and can take a serious toll on you emotionally, mentally, physically and behaviorally. It is, therefore, vital to find ways to manage everyday stressors and to develop simple coping strategies to help mitigate the adverse effects.
What are the effects of too much stress?
It is essential to be aware of the effects of stress so that you can manage your stress levels and protect your well being. Studies have linked chronic stress to a higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death. Therefore, taking steps to reduce stress in your life is fundamental.
Some of the symptoms of stress include:
- Extended periods of poor-quality sleep
- Regular headaches
- Weight gain or loss
- A feeling of isolation or withdrawal
- Unexplained anger or irritability
- Loss of interest in activities
- Worrying & obsessive thinking
- Excessive consumption of alcohol or drugs
It may be necessary to consult your doctor if any of these symptoms persist.
Detailed below are suggestions you can use to assist you in trying to reduce your stress and help you feel more relaxed and more in control.
Understand more about stress
Be aware of what is going in for you and what your major sources of stress are. Also, understand how stress affects you and to plan for periods of stress.
Adopt a systematic problem-solving approach
Define your problem specifically and try to be objective. Break the issue down into manageable pieces and approach each task one stage at a time. Develop, evaluate and execute a course of action.
Recognise and accept your own feelings
Accept your feelings and openly express the way you are feeling to others. Be aware of past experiences which affect your feelings and emotions.
Develop new practical behavioural skills
These include being assertive, avoiding procrastination, managing your time effectively, avoid being a perfectionist, practise rational thinking, delegate effectively and practise goal planning.
Have a healthy work and home life balance
Ensure you intentionally schedule some time for fun activities and time just to relax and not have to think or worry about anything; whether you do that alone or with others is entirely up to you.
Undertake regular exercise
Exercise is a great way to reduce stress and improve your overall health. Even a short walk every day can make a big difference. Moving your body increases blood circulation, helps balance the nervous system, and flushes out stress hormones. So, get up and get moving –your mind and body will thank you.
Eat a healthy and balanced diet and limit alcohol consumption
While alcohol, nicotine, and caffeine may temporarily relieve stress, they come with a host of adverse health impacts that can exacerbate stress in the long run. Eating more nutritiously and avoiding processed food and sugar can help your body cope with stress. Drinking plenty of water is also crucial for keeping your body healthy and hydrated, which can help you better manage stress.
Connect with supportive people, friends and family
Face-to-face interactions are very important, and research shows that talking to another person in person can have some serious stress-busting benefits. So lean on those good listeners in your life, and make time for some real-life conversation. Ask for help from others when required and accept it when offered.
Take the time to enjoy your hobbies
According to research, engaging in activities that bring you pleasure can lower your heart rate and reduce stress by nearly half. Picking up a hobby like gardening, reading, or listening to music can aid relaxation and bede-stressing.
Meditate, practice yoga or stress reduction methods
Relaxation is key to counteracting your body's fight-or-flight response. By activating a state of restfulness, you can help to balance out the hormones that cause stress and anxiety. It is important to set aside time for reflection and meditation. Consider learning about some mindfulness-based stress reduction techniques to help you further your relaxation practices.
Make sure you get enough sleep
If you're not getting enough sleep, your body won't be able to handle stress as well as usual. If stress keeps you up at night, try to find the root of the problem and add extra meditation into your day to make up for the lost sleep.
Bond with a pet
Interacting with companion animals has been shown to reduce anxiety levels significantly. In fact, research shows that just a brief period of time spent with a furry friend can decrease anxiety by nearly half. If you're feeling stressed, spending some time with a pet is the perfect solution.
Take a break
Plan breaks and get away from it all; Unplugging your electronic devices, clearing your mind, and resetting your stress tolerance will help you to feel happier and more productive when you return.
Seek the help of a professional
If you find yourself struggling to make positive changes in your life, it may be time to seek professional help. Your health and well being are worth the investment, so don't hesitate.
