Stress is the body’s reaction to any changes that requires an adjustment or response. The body reacts to these changes with physical, mental and emotional responses. It is a normal part of life. You can experience stress due to alteration in your environment, your body and your thoughts.
A small amount of stress may be motivating which drives you towards the goal. However, continuous challenges without relief may push you beyond your coping abilities and can have health consequences, affecting immune, cardiovascular and neuroendocrine and central nervous system. Untreated chronic stress can result in serious health conditions including anxiety, problems with sleeping, muscle pain, high blood pressure and weakened immune system. Studies revealed stress can contribute to the development of major illness, such as heart disease, depression and obesity.
Tips for stress management
Develop a new attitude
Make a list of the stressors that cause you stress. Figure out the problems you can solve or are under your control and which are beyond your control. From the list of problems you can solve, start with the simple ones. Think of possible solutions and take action. Solving small problems will provide you confidence to tackle the big ones.
Keep a positive attitude. Accept that there are things that are not under your control.
Prepare a to do list and figure out the most important things.
Set limits for yourself and others. There are only limited hours in a day. Do not be afraid to say no to requests for your time and energy.
Learn to manage your time more effectively. Manage time for hobbies and interests.
Relax
Learn and practice relaxation techniques (meditation, yoga).
Regular exercise can help fight stress.
Taking deep breaths when you are stressed helps your muscles relax. Stretching can also help relax muscles and make you feel less tense.
Massaging tense muscles in the back of your neck and upper back can help feel better.
Take care of yourself
Eat healthy and well balanced diet.
Get enough rest and sleep. Rest and sleep provide your body to recover from events.
Stay away from alcohol, smoking cigarettes and drugs to overcome stressful events.
Seek treatment if you are going through mental health problems.
Physical activity can help relax your tense muscles and improve your mood. Research shows physical activity can help relieve symptoms of depression and anxiety.
Socialize
Spend enough time with those you love. Sharing your problems with them can help you feel better and might help you find solutions.
If you feel you can no longer cope, seek help from a professionals.
Make new friends and talk to new people.