Being under constant stress is impossible. Stress disrupts the normal functioning of the body, changes behavior, creates “emotional swings” and increases fatigue. So what is stress and how do we overcome it?
What Is Stress?
Stress is a physical and psychological stress that appears as a response to external influences.
Short-term stress mobilizes the body: the memory and functioning of the senses improve for a while, the immunity and intellectual abilities increase.
But constant nervous tension has a negative effect: anxiety and irritability increase, working capacity decreases, and chronic fatigue appears. A consequence of this may be depression, which leads to increased levels of the stress hormone cortisol. This, in turn, leads to changes in metabolism and may lead to obesity.
Causes of Stressful States
Every person is unique. In a situation that some people can handle at the snap of a finger, others may be stressed and vice versa.
The most common sources of stress are:
- Increased levels of professional responsibility.
- Difficulties in relations with friends, family.
- Low level of self-esteem.
- Lack of enough rest and sleep.
- Information overload, and others.
The body reacts to any extreme situation with stress. This reaction helps us get out of a crisis, but prolonged stress has a devastating effect on the body.
Ways to Relieve Stress
There are many ways to end the cycle of stress reactions and relieve nervous tension. Here are the most effective ones.
Getting Rid of the Source of Stress
Often people already know what causes emotional stress. For example, if stress is growing from information overload, protect yourself from unnecessary “noise”: get rid of some accounts, channels, arrange a digital detox. A drastic transition can seem difficult, so start by establishing rules that are easy to follow. Set aside your smartphone 20 minutes before you go to bed and don’t pick it up in the first 10 minutes after waking up. Gradually increase the time to spend the first and last hours of your waking hours without the internet.
Watching a Movie or a TV Series
There are two options to help you cope with stress:
- Rewatch your favorite movie or TV series. Choose something benign and nostalgic that brings back fond memories and a sense of security. Many people rewatch Harry Potter or Friends in difficult moments, you probably have your favorites.
- Watch a dramatic and suspenseful movie. Empathizing with even a fictional story gets us through all the phases of stress, it helps us complete the cycle and feel relieved.
If you aren’t into movies, you can try some other similar activities, like playing at https://reviewcasino.ca/ or watching your favorite YouTube channels.
Establishing a Sleep Schedule
Everyone knows the benefits of a daily routine, but it can be difficult to follow it. In moments of turmoil, we lie down late, we don’t observe sleep hygiene. Take the issue seriously: set a time to get up and go to bed and try to stick to it, despite the circumstances. If you can’t fall asleep, take a walk before going to bed, air the room, read a book in bed, and refuse coffee in the afternoon. Following these trivial tips will be easier if you clearly define for yourself the need for a good night’s sleep, if you understand that your performance depends on it. And the first successes from the applied tips will inspire you.
Reading a Book
Reading a book is a great way to relieve stress. Choose a book with an engaging story or reread your favorite. Allocate 10-15 minutes a day to reading; it’s a good idea to replace reading with evening time with your phone.
Listening to Music
Create the background music you want. Turn on relaxing music, it helps to relax and concentrate on your feelings. And your favorite song will trigger the formation of endorphins – the hormones of joy.
Doing Some Breathing Practice
Breathing is one of the basic physiological processes of our body. Breathing practices help relax and reset our nervous system. The easiest practice is belly breathing. Find a quiet place where no one will distract you, take a comfortable pose, close your eyes and just breathe on your belly. Try to clear your head of all thoughts at this moment and relax.
Exercising
Exercise can also help relieve tension. Choose the one that’s right for you: strength training, cardio, or a simple walk in the fresh air.
Meditating
Meditation helps stop the flow of thoughts and calm you down, even during times of high stress. You will need 10 minutes of quiet and solitude. The longer and more regularly you meditate, the better control you have over yourself. This approach requires a serious discipline, and mobile apps can help you do it. They will show you meditation techniques and allow you to track your practice regularly. If you can’t meditate every day, don’t feel bad; even individual meditations in the morning and evening will bring relief.
Talking to a Therapist
It seems that one goes to a psychologist only in a moment of great grief, but this is not true. You can go to a specialist if you want to make your life better: to sort out relationships with loved ones or determine the work prospects. In a situation of chronic stress, a psychologist will teach you how to support yourself and cope with overwhelming feelings. Instead of taking out your anger and aggression on loved ones or waiting for them to help you, you will become a support for them and yourself.
Sometimes it seems that the stress will go away on its own and will get better over time, you just have to wait. Don’t wait, try different ways to relieve stress, build your own self-support system to be able to survive any shocks.
