Ways to deal with Stress

Santosh Gaikwad
Latest posts by Santosh Gaikwad (see all)

Stress

Stress is the body’s method of reacting to a challenge. Definitions of stress differ; however there five types of stress labeled  as follows.

Acute time limited stress: – Involve a short term challenge.
Brief naturalistic stress: – Involve an event that is normal but nevertheless challenging.
Stressful event sequence: – Stress that occur and continue to yield stress into the immediate future.
Chronic stress: – Stress that involve exposure to a long-term stress.
Distant stress: – Stress that isn’t immediate.

Impact of Stress

Nervous System which acts largely unconsciously and regulates bodily functions such as the heart rate, digestion, urination responds to stress. Parts of nervous system are regulated by a wide variety of brain regions.

Stress can alter memory functions, reward, immune function, metabolism and susceptibility to diseases.


Connection of Stress and Illness

There is likely a connection between stress and illness. Theories of the stress–illness link suggest that both acute and chronic stress can cause illness, and several studies have suggested such a link. According to these studies, both acute and chronic stress can lead to changes in behavior and in physiology. Behavioral changes can include changes in eating habits and physical activity. However, there is much variability in the link between stress and illness.

Take Control of yourself, make use of ways to deal with stress.

This is life in the modern society. It is more or less impossible to be any kind of professional these days and not experience frequent bouts of intense stress.

The difference between those who are successful and those who aren’t is not whether or not you suffer from stress, but how you deal with it when you do.

1. Accept that stressful events will happen
We know that things are going to happen even in the most planned out life. But mentally strong people acknowledge this up front. There is going to be something unplanned happen to you, so be prepared to face it.

2. Take Action
Mentally strong people look at what is causing the stress and look for the ways to prevent it from happening again, by making changes in their environment they can avoid or reduce causes of stress.

Overcoming traumatic stress is all about taking action. Positive action can help you overcome feelings of fear, helplessness, and hopelessness and even small acts can make a big difference.

3. Get Going
It may be the last thing you feel like doing when you’re experiencing traumatic stress, but exercising makes feel-good and boost your mood. Physical activity performed mindfully can also rouse your nervous system from that “stuck” feeling and help you move on from the traumatic event.

Exercise that is rhythmic and engages both your arms and legs such as walking, running, swimming, basketball, martial arts or dancing are good choices.

If you’re struggling to find the energy or motivation to exercise, start by playing your favorite music and moving around or dancing. Once you get moving, you’ll start to feel more energetic.

4. Positive Self-Talk
Use positive self-talk to remind yourself of just how capable of you are when stressful situations come up. Say I have handled situations like this before and I know how to handle this situation too.

Art of stress-free living
Read: Art of stress-free living

5. Plan Your Time
Much of your perceived stress comes from not having enough time to get done what you want to do. By planning ahead for lost time, we can make sure we have enough time in the day for doing everything without being stressed.

6. Ask for help
Researchers studying how people handle stress found that a strong social support network was linked to mental well-being. We all need help at some point, so being able to recognize when you have reached significant stress level ask for help to get yourself back to calm state is an excellent skill that mentally strong people use to handle stress.

7. Choose to face your worries
Avoiding is just a way of delaying handling stress. Running away from a problem never solved anything so choosing to face your worries and acknowledge the uncomfortable feelings while using another coping strategy is better for your mental strength.

8. Find ways to add joy
Adding few moments of laughter’s to a stressful day can be all it takes to handle stress well. Even in the midst of a crisis, being able to laugh at your-self for how you overreact or misjudge something is a way to shift from a negative mindset to a positive one.

9. Know that stress is temporary
Thoughts come and go, some are terribly negative, and our awareness of our negative thoughts about stress is an excellent skill. This mindfulness can be then taken to next level. Rather than avoiding negative thoughts about stress see them as temporary mental events that will be gone fairly soon.

Challenge negative thoughts, choose to accept negative thoughts as a fact or we can acknowledge that we were making a bigger deal than we needed to about stressful event, and allow that thought to pass away from our minds.

10. Trust your knowledge, experience and intuition.
When dealing with a stressful situation you can panic and forget to utilise all the knowledge and experience you already have. Remind yourself of the resources you have and trust your knowledge, experience and intuition to help you handle the stressful situation.

11. Make a plan, don’t blame others
It is easy to rush straight into taking action but it is critical to first of all make a plan of what you need to do. This will not only help you to ensure that you have covered all angles but will also give you something to refer to as you go along.

12. Calm down
If you are in good mental and physical shape you will be more able to handle a stressful situation, so it is important to look after yourself, including achieving a good work/life balance, building in relaxation, having fun, eating healthily, exercising and not getting yourself too tired. When you first hear about a stressful event or situation it is easy to panic and get much stressed.

Calm yourself down by thinking about how you have overcome similar situations in the past. It may help to move into a different space so you can think things through.

13. Eat Healthy
Stay away from processed GMO (Genetically Modified Organisms) or highly refined food. Stick to nature in order to get the most health benefits from your food, go for raw, organic fruits and vegetables, and raw, unsalted nuts and seeds, if possible. Eliminate or greatly reduce sugary, processed, altered foods in order to keep your brain healthy.

14. Adopt a Mindfulness Practice
Finally, you have to take care of your mind if you want it to work properly. Countless studies have found the link between positive mental health and meditation or some other type of mindfulness exercise.

By focusing your attention on the present moment and just sinking into the bliss that each uninterrupted second of meditation allows, you can actually restructure your brain and eliminate depression. In fact, many studies have found meditation to rival medication in treating depression.


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