Our modern world is drenched in stress from work requirements and workloads to family responsibilities. Sometimes it seems that 24 hours is not enough time for a day. Stress is a normal part of life. However, chronic stress is not.
Chronic stress is on the rise and rapidly becoming a global challenge. Stress is one of the top serious health issues in our modern-day world. What are stress management techniques? Let´s explore the truth about stress management techniques.
Interesting stress facts
80% of Millennials are stressed out about finances.
45% of college students receive counseling due to stress.
77% of people experience stress that affects their physical health.
14% of US adults exercise regularly to cope with stress.
48% of people experience difficulty sleeping due to stress.
Stress is more common among women than men.
WHO recognizes burnout as a chronic condition.
Providing care and treatment for a loved one with a severe illness is a serious source of stress.
What is normal Stress?
Stress is a normal part of life. During a stress response, your body keeps you safe by alerting you to dangers through its built-in system (fight or flight) and by focusing and heightening the body´s response to threats for a specified time. Once the threat is over, your body gets the signal to resume normal activities.
We live in a fast-paced and instantaneous world. We want results swiftly like yesterday; we´ve moved on from the New York minute. This kind of environment is a cause of certain disasters if you are not careful, alert, and disciplined. We have a more in-depth article here.
When does stress become chronic?
You push yourself to the limit because of work overload and drive yourself crazy with financial worries, insecurities, and concerns. Stress is increasingly widespread and harmful around the world. Some stressors include:
Finances: are the number 1 cause of stress and affect every human being at one point or another.
Work/employment: work-related stress is on the rise. Many people crumble under a heavy workload and job stability woes.
The economy: worry about the stock market, Bitcoin, inflation, and war.
Relationships: family feuds, toxic family members, caring for a terminally ill loved one, etc.
Personal health: deterioration of health that you have enjoyed for years, battling chronic disease
Discrimination: unfortunately, discrimination mixed with bullying is a dangerous combination some people have to face.
Problems: personal and family-related issues.
Chronic stress is like a slow burn. It doesn´t approach you at full speed like a horrible traffic accident. Instead, it sneaks up on you slowly but deliberately and wears you out like waves that erode the seashores, constantly and over a long time.
In chronic stress, your body never gets the signal that the threat has been dealt with and to resume normal functions. Therefore, your body is in a constant state of stress. Your body was not designed for this plus increased stress hormone levels can lead to inflammation, free radicals, and chronic diseases. That is why it is so important to fight chronic stress because your well-being depends on it.
The bad news is that most people do not recognize when they are under the spell of chronic stress. There is more bad news, high levels of stress can increase the probability of substance abuse in some people. It is better to target the source of your stress instead of just the side effects of stress.
What are stress management techniques and why are they important?
Stress management is using tools, strategies, and techniques that aim to reduce stress and its negative impact on your mental, emotional, and physical health. Relaxation is a remedy for stress because it is the state of being free from tension and anxiety. Coping skills and social support systems are vital to counterattack stress.
Some ways to reduce stress in your life include:
Some stress symptoms include rapid heart rate and sweaty palms. As soon as you feel your heart rate elevate, practice breathing slow and deep breaths. Immediate breathing techniques can lessen the severity of stress at the start when you need it.
The foods you eat can tremendously influence the stress you experience. Some people fall into the stress-eating trap; they usually look to unhealthy food for comfort. Comfort eating adds gasoline to an already existing fire. Cut down on sugar, and include vegetables, fruits, whole grains, and high-quality proteins and fats.
Also, make sure you get enough:
- magnesium: (lowers stress) leafy greens, legumes, nuts, and seeds
- vitamin A: sweet potato, carrots, fish, beef liver
- potassium: bananas, coconut
Try going herbal with the help of herbs that fight stress, such as Ginseng. A refreshing pot of green, white, or black tea may protect your body from inflammation.
Exercise can do wonders for the mind, mood, and body, not to mention reduce inflammation and free radicals in your body.
Mindfulness meditation focusing on one thing can be a great way to relax and de-stress. For people with an overactive mind, guided meditation may be a more effective tool.
Writing your thoughts and feelings down is a form of transparency like no other. Journaling allows you to process and evaluate your feelings and can be rather therapeutic if done effectively and regularly.
7) Muscle Relaxation (Mind-body connection)
Another symptom of stress is aching muscles. In muscle relaxation, you relax and tense up muscle groups as you breathe. Find out more here.
Write a gratitude list as this encourages your mind to concentrate and magnify the positives, not the negatives.
9) Happiness Visualization
This may sound like a cliché, but everyone deserves happiness in this world. Write down what happiness feels or looks like to you.
You cannot have a positive life with a negative mindset.
11) Stress Seminars
If you can afford them, stress seminars can give you a wealth of information on defeating the negative effects of stress.
12) Stress Therapy
In extreme cases, medical treatment or medication may be necessary. Consult your physician.
Consider herbal supplements since your body is not at its optimal peak. You may benefit from taking supplements to bring your body back to equilibrium. Consult your physician about what may be best for you.
What can you do right now to fight stress?
- Breathing techniques can be very effective.
- Listen to uplifting music.
- Change gears; if you feel your mood dip, say five things you are grateful for out loud.
- Connection and support: call up a loved one for a refreshing conversation. Many times people tend to isolate themselves when they are stressed. Do the opposite, seek social contact from trusted friends (not strangers from social media). Talking about your feelings is a good way to let them out.
Stress has become a very critical issue we face today and is on the rise globally. Many people are not aware, that they are stressed because they´ve been living a high-intensity lifestyle for so long that it´s become commonplace. Not all stress is bad for you eustress can help you perform at your utmost best.
Chronic stress is a problem and can cause havoc on your mind, emotions, and body. Uncontrolled stress can increase your chances of chronic diseases. There are many solutions to fight and control stress called stress management techniques. These techniques need to become rituals, especially if you have a stressful life.
Making changes in your diet can be very effective in combating stress. However, there are several other ways you can incorporate along with diets, such as exercise, breathing techniques, meditation, journaling, and many others.
No matter what life throws at you, there is always a solution. Sometimes there is even more than one suitable solution if you only look around to find them. Healthy lifestyle choices can help you lead a fulfilling and rewarding life.
It sneaks up on you
yet you don´t have a clue.
Your heart races, your head aches
your muscle weakens, and you can´t concentrate.
You feel dread, and you are weary.
Breathe, breathe, breathe,
just rush over past me and get on your way.
You weren´t made to last,
and you´re not welcome to stay!
Take charge of your life today and keep stress at bay! Elevate your health with your choices.
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