Stress management is an essential technique we must all learn in today’s world. The world has become increasingly faster, and we all need to keep up with the fast-moving advances.
However, not everyone can easily manage their personal and professional lives, which is why stress management is so important.
According to statistics, 75% of high school students and 45% of college students have reported high levels of stress.
If you’re also a victim of constant stress and anxiety, then here are some ways to cope with the ever-changing world.
1. Identify the stressors
The first thing you must do when you feel constantly stressed is to identify the triggers. Stress management starts with understanding the specific situations, people, or anything else that instantly makes you feel anxious and uncomfortable.
However, this isn’t as easy as it sounds because there are so many different factors that may be causing you stress, with some of them not even being visible causes.
While it’s easy to identify simple triggers, such as changing jobs, moving countries, or going through a painful breakup, some other factors can be harder to point out, especially if they have been causing you chronic stress or digestive issues.
2. Plan your day
Again, this is tougher than it sounds, but a lot of people suffering from constant stress feel that prior planning can help them manage their day much more effectively.
For example, you can start by using a digital calendar or planner that will help you track down your daily activities, right from your first office meeting till the time you go to bed. Make sure to note down every activity and allot enough time to take breaks.
Whenever you have a tough day or week ahead, such as an important exam or meeting, note it down on your planner so that you can be prepared well in advance.
Once you stick to the schedule you’ve made, you’ll find it easier to cope with stress and anxiety.
3. Talk to a professional
Quite often, it becomes almost impossible to manage stress on your own. If you feel that you’re crushing under the weight of daily pressure, then it’s probably time to talk to a professional.
A good counselor or therapist can tell you how to manage stress well. They might even prescribe you medication to better combat your stress symptoms.
Alternatively, you can also enroll yourself in a luxury mental health facility to take a break. A few weeks or months of complete detachment from the outside world will give you enough time to breathe. Moreover, you’ll meet people and socialize with people who are suffering from problems similar to yours.
4. Work out every day
One of the best ways to alleviate stress from your daily life, especially in a fast-moving world, is to work out.
When you engage in daily physical activity, your body releases positive feel hormones, such as endorphins and dopamine, making you feel more at ease.
If you’re not a big fan of intense exercises, you can start with something fun like aerobics or dance exercises.
The CDC suggests at least 150 minutes of moderate-intensity exercises every week, along with at least two days of muscle-training activities.
If you’re not active right now, try brisk walking or jogging every morning or evening, and then move on to other exercises.
5. Connect with people
Remember, human connections play a major role in reducing stress. When you connect with a loved one, you receive a good support system from friends, family members, or even colleagues who can guide you toward a healthier life.
So, if you feel stressed or agitated, reach out to someone you trust. Even if you feel that your condition is too embarrassing to talk about, know that many people like you might be suffering from the same pain as yours.
Message a loved one and ask them to catch up with you, or invite your neighbor over for dinner. The shared activities with these people will make you feel happier.
6. Use healthy coping mechanisms
You might feel that alcohol, drugs, or smoking will help you find relief when you’re stressed, but they’re actually causing you much more harm than good.
While these substances can give you temporary pleasure, they lead to long-term physical and psychological impairments, with some conditions even being fatal.
So, try to replace unhealthy coping mechanisms with healthier ones, such as replacing hours of binge-watching with mindfulness practices or yoga.
Or, if you’re partying and using illegal drugs, switch over to something more constructive, like attending music shows, concerts, or movies with a friend or family member.
7. Eat balanced meals
What you eat and what you feel are very strongly interconnected, which is why so many professionals encourage their patients to eat healthy meals to reduce everyday stress.
If you constantly eat junk or processed food like burgers, fries, pizza, or pastries, your entire digestive system will be negatively affected, leading to more serious symptoms of stress.
Choose healthier alternatives like nutrient-dense whole foods, such as fruits, vegetables, nuts, beans, fish, and seeds.
Minimizing the intake of highly processed food and drinks can lead to a significant improvement in stress management. Also, make sure you always keep yourself hydrated by drinking enough water.
8. Minimize your screen time
Screen time refers to the number of hours or minutes you spend every day looking at your phone, laptop, tablet, or any other electronic screen.
It’s known that the more screen time a person has, the more stressed they feel. More screen time leads to vision problems, along with mental and psychological issues.
For example, if you keep scrolling on your phone for hours at night, you won’t get enough sleep, which will make you tired and cranky in the morning.
All these factors will lead to more stress, including headaches and blurred vision later on. So, minimize your screen time and make sure you wear glasses that block out most of the blue light being emitted from the screens.
Even though managing stress isn’t easy, you can follow the 4A mantra that stands for avoid (avoiding unnecessary stress), alter (altering the stressful situation in your favor), adapt (adapting to the stressor), and accept (accepting the things you can’t change) to lead a healthier and better life!
And if nothing works, seek a mental health facility, and you’ll bounce back to life soon!
