Effective Stress Management Techniques for Health and Performance
Stressed Out? Here's How To Cope Everyday Stress & Anxiety
Are you feeling overwhelmed or losing your temper over tiny things? Are you getting irritated easily? Is the weight of responsibilities pressing you down? Stress is a word we all know too well, isn’t it? But what is it, and how can it be effectively managed?
At certain times, life can be stressful for all of us. It can have many triggers, from minor life incidents to major traumas. For example, a student might worry too much because of a test, an employee might get overwhelmed for not getting recognition, or a global pandemic like COVID-19 has spiked the prevalence of anxiety by 25% worldwide. Even a small routine change can bring stress into someone’s life, and it’s entirely normal. However, managing daily stress and applying stress management techniques to convert it into your favor can provide major benefits to your health and performance.
Understanding The Science Behind Stress
Stress can be described as overthinking, frustration, or overwhelming. But what does science say about it? Is it a neurological disorder or illness? Can stress be genetically passed from parents to the coming generation? Let’s understand the concept of the normal stress cycle in human beings.
Medically, stress is a physical, mental, and hormonal response to an external situation. It is a hormonal rush of adrenaline and cortisol. The rush gives the body a boost of energy to confront the situation, which can be an actual or perceived threat. In a normal response cycle, when the threat passes, the hormonal level drops back to its normal, returning to a state of recovery and rest. Further, stress is also defined as a positive virtue since it creates an urge among individuals to escape from the situation or work to overcome that.
However, suppose we experience continuous stressors without letting the therapeutic effects of a normal stress response work. In that case, It can lead to anxiety or chronic stress, which increases the vulnerability to several diseases and sudden attacks.
How Do You Identify If You Are Stressed Out?
Before exploring stress management techniques, let us first understand what it looks like to be stressed. Stress comes with a number of emotional and physical factors, including
- A constant feeling of fear, disbelief, worry, frustration, numbness, or anger.
- Sudden loss or gain in appetite, desires, and interests.
- Insomnia.
- Loss of concentration and ability to focus.
- Worsening of chronic or mental health problems.
- Physical illness, such as headaches, sudden body pains, or stomach problems.
- Increased reliance on tobacco, alcohol, and other narcotic drugs to soothe and calm the mind.
Are Stress And Anxiety The Same Mental Health Conditions?
You might have seen yourself or others interchangeably using the terms anxiety and stress. Though the two affect your mind and body and often share some common symptoms, they are different in their ways. Stress is often raised because of some external cause; anxiety is an internal response to the stress. Unlike stress, it doesn’t go away very easily.
Is Stress Positive Or Negative For Life?
Stress can be your ally or enemy, depending on how you treat it. Let’s understand this with an example: think of a schoolboy, Peter. His assignment deadlines are making him anxious and creating stress. Now, he may be inspired to work hard and meet the deadline or panic the entire night without making any effort to tackle the situation. If he takes the situation negatively and chooses to worry about the situation rather than do it, he will ultimately earn poor grades in the final, which will bring more and more stress into his life.
Thus, stress can be negative or positive. While overstressing about everything might give you anxiety, optimal stress is considered a positive thing. That feeling of chaos and overwhelm that seems to consume us at times doesn’t have to dictate our lives. We have the power to command it, to rise above it.
Stress Management Techniques Everyone Should Know
There is nothing negative about the physiological factor of stress, but if you fail to manage your stress, it might turn into an anxiety disorder. And, unlike stress, the symptoms of anxiety interfere with our everyday lives, resulting in an unproductive and uncertain state of mind. Thus, everyone should know the art of coping with everyday stress and turn it into an ally.
Now that you know the science behind stress (it is a sudden rush of cortisol and adrenaline), you understand the role of cortisol levels in stress management. Most stress management techniques focus on reducing the level of these hormones, especially cortisol. The lower the cortisol, the calmer your brain will be. Here are a few ways that are proven to help with stress and relaxation.
Embrace the Outdoors
When it comes to unwinding and stress relaxation, nothing beats nature. Today’s hectic lifestyle often leaves little room for us to connect with the outdoors. However, spending time outside in natural light is an excellent way to combat stress. Natural light helps regulate our body clocks, affecting sleep and hormone levels. Research also shows that being in natural light can lower cortisol levels, which calms us down. Additionally, walking barefoot on grass, a practice known as earthing further decreases cortisol levels. Aim to spend about 20-30 minutes outside daily to help manage everyday stress effectively.
Engage in Mindfulness Meditation
While many may associate meditation solely with a spiritual journey, empirical studies underscore its broader benefits. Mindfulness meditation, in particular, emerges as a potent tool in reducing cortisol levels within the human body, thereby mitigating the risk of stress and associated psychiatric disorders. To embark on this practice, individuals need only to identify a tranquil setting and dedicate 10-15 minutes to meditation, centering their focus on the rhythm of their breath. By immersing oneself fully in the present moment, disconnecting from life’s complexities, and allowing one’s energy to be wholly attuned to the meditative experience.
Progressive Muscle Relaxation Techniques
Edmund Jacobson’s teachings from the 1930s introduced progressive muscle relaxation techniques as a means to achieve mental calmness. These methods have proven effective in addressing stress, anxiety, and insomnia. All one requires is 10-20 minutes daily to incorporate PMR into daily routine. Seek a tranquil setting, wear your comfy clothes, recline in a comfortable position, and commence by tensing a muscle group while inhaling, maintaining the tension for 5 to 10 seconds. Upon exhaling, release the tension swiftly. Begin with the lower limbs and gradually ascend through the body. PMR offers a natural and straightforward approach to reducing stress.
Regulate Your Breathe Cycle
Traditions and contemporary research alike underline the intricate dance between respiration and emotions. Breathing methods wield significant influence in regulating our autonomic nervous system. Deep breathing, in particular, stimulates the parasympathetic nervous system, diminishing heart rate, blood pressure and cortisol levels. This fosters a serene state of mind and mitigates the harmful effects of stress on our holistic wellness. At first start with practicing deep breathing for 5 to 10 minutes about three to four times each day, and gradually increase the frequency. Consistent incorporation of deep breathing into daily routines stands as a foundational and supplementary approach to addressing stress, anxiety, depression, and various emotional afflictions.
The Power of Movement
Getting worn out physically is the real deal when it comes to handling stress. Doing some exercise gets your body pumping those feel-good chemicals called endorphins, which are like your body’s natural pain relievers. These endorphins relax your brain, lift your spirits, and make it easier to handle the everyday things that stress you out. Plus, getting active also brings down the levels of cortisol, giving you a chance to unwind. Research says even just doing some moderate exercise for 20 to 30 minutes most days can make a big difference in how stressed you feel.
Set Self-Care Boundaries
Setting boundaries for self-care is crucial in stress management that comes with everyday life. Instead of pushing yourself too hard with goals that might be too much, it’s important to recognize your limits and make sure you’re taking care of yourself. This means making sure you get enough sleep each night eating meals that give your body the nutrition it needs getting in some exercise taking breaks to connect with others and yourself when you need to keeping a positive mindset managing your time wisely learn to say no to the things you’re not interested in doing things that make you happy and help you unwind
A Way Forward
Last but not least, if you are struggling with stress, surround yourself with positive energy and people and create the same for others. Stress can also affect your life performance. Don’t hesitate to seek professional help if required. You can also contact a life health & performance coach, who can help you redefine your perspective on life and manage daily stress. Be assured that stress is nothing abnormal but a phase of life that happens to anyone. Numerous stress management techniques are available to help you overcome stress.
