Stress is a natural reaction to life events and circumstances, and we all experience a certain level of stress at some point in our lives. The signs of stress can include headaches, muscle tension, stomach discomfort, fatigue, frequent colds or infections, irritability, poor memory and concentration problems.
However, stress can mean different things to different people. Richard Blonna, Ed.D, a nationally certified coach and counsellor and author explains that stress means "different things at different times to the same person. In other words, stress is very individual, and whether something becomes a stressor to you depends on a variety of variables."
The signs of stress signal you to find ways to reduce the overall amount of stress in your life. Here are 7 tips to de-stress at home or at work:
Source: Dr. Rich Blonna
1. Reorganise
Reorganise your health habits. This will provide you with more energy and help you build resilience. Sticking to an exercise routine will improve your physical functioning and it will help your brain to work better as well as feeling more refreshed.
Blonna says that you should aim to get at least 30 minutes of cardio four to five times a week. He says "physical wellbeing isn't merely your health insurance, but [your] basic defence against stress." So, increase your daily physical activity by walking, jogging or hiking more often. Another excellent way to combat stress is by engaging in an aerobic activity.
2. Rethink
When people think that they have sufficient resources to deal with a stressor, they experience a challenge response. Challenge responses generally mean an association with positive psychological and physiological outcomes. In a study, those who were instructed to rethink stress as functional were able to recall more available resources and had improved cardiovascular functioning. Conversely, when people perceive their resources to be lacking under stress, they experience a threat response and higher levels of stress. Threat responses have been shown to impair decision-making in the short-term.
3. Reduce
Very often, you may be stressed due to an overload of things you're involved in. When you're overwhelmed, fun things can lose their appeal and become stressors.
Learning how to say no to things that aren't that important to you, or which you consider as a major source of stress, will help you achieve equilibrium and avoid the dangers of long-term stress.
4. Relax
It is important to practice clinically proven relaxation techniques, such as deep breathing exercises or systematic muscle relaxation, for about 20 minutes a day during very stressful periods. While you won't always have the time to devote to these techniques on a daily basis, it is important to make relaxation a priority. As well as enhancing your relaxation response to ongoing stress, mindful meditation can help prevent mental health issues linked to it.
5. Release
Release can refer to expelling tension through mild, moderate and vigorous activities or letting go of things you have no control over or can't change through psychological stress management techniques. You can work with a mental health professional to identify and manage your stressors so you not only enjoy your work or campus life, but also enjoy better health and quality of life.
6. Recharge
Remind yourself that stressful times at work or school are temporary and things will eventually improve if you want them to. Counter the effects of stress immediately before they take over your mental and physical health. To do this, take frequent, short breaks between heavy tasks. At the end of the day, spend time with family and friends. Also, make time for hobbies you used to enjoy but no longer have time for.
7. Restore
A good night's sleep helps you cope with stress because it enhances your body's natural ability to heal and restore itself. A lack of sleep contributes to lower immune system function, so make sure to get at least 7 to 8 hours of sleep per night.
The signs of stress do not have to control your life; they indicate strong emotions that you don't need to keep bottled up inside of you. If you have feelings of stress, tell a friend or family member, or talk to a trusted mentor who can provide helpful advice. Finally, remove yourself from stressful situations when possible to dissipate any signs of stress.
Originally published on Jun 06, 2018
