How to handle stress?

Stress has become the inevitable part of life. Due to work pressure, family problems every other Individual is struggling with stress and anxiety. And the worst part is that it will walk over us again and again,till we take an action against it. Stress reduction is equally important for a healthy lifestyle, just like exercise and diet. You need to understand how to handle stress in your daily life, so that it won’t bother your mental and physical health.

When you’re stressed, your head may start to hurt, or you may feel dizzy. Stress can have a huge negative impact on your health. 

So it becomes important to manage stress to keep yourself healthy and fit. Here are some of the ways of how to handle stress.

How to handle Stress?

If you are stressed with your work or something personal, the most unhealthy things people usually do is that they take the support of unhealthy things to cope up, like smoking and drinking. This only worsened the situation. 

A health expert at the University of Lancaster says that, ‘in life there’s always a solution to a problem’. 

He says that building emotional strength, being in control of your situation, adopting a positive outlook are the keys to manage stress.

Before starting the ways of how to handle stress, let’s first understand what stress is and how to identify it.

What is stress?

Stress is a feeling of abnormal pressure. It is a feeling of emotional and physical tension. It can come from any event or thoughts, such as increased workload, an argument you have with your family member or new and existing financial worries. Stress is a reaction of your body to a challenge or demand. 

During the situation you may sometimes feel upset or threatened and your body might create a stress response. This causes many changes in your behaviour . It can be harmful for your physical and emotional health both.

How can you identify the signs of stress?

In today’s lifestyle everyone experiences stress. It also affects your life, health and your peace of mind. It is important to tackle it as soon as possible. There are some common signs and symptoms you can look for when you are stressed. These are:

  • Low self-esteem
  • Depression
  • Difficulty concentrating
  • Constant worry or anxiety
  • Changes in your sleep pattern
  • Eating more or less than usual
  • Short tempered or irritation
  • Changes in mood
  • Feeling of nausea and dizziness
  • Diarrhea or constipation
  • Muscle tension
  • Using alcohol or tobacco
  • Loss of sex drive

If you are experiencing these symptoms from long time, and causing hindrance in your daily life then you should consult your physician. You can ask for the treatment.

Let’s understand how to handle with stress

Ways of How to handle the stress?

Here are some ideas and tips of how to handle stress and pressure:

1. Identify where the stress is coming from

The first way of how to handle the stress is by identifying the source of stress.

Most of the time when we are stressed, it seems like the stress and pressure is coming from everywhere. We feel like there is a pool of situations and we are shoved into it. 

Instead of feeling low and tensed, you should identify what you’re actually stressed about. Whether it is a stress of your new project at work, a dispute with your boss, a fight with your family member?

By identifying the source of stress in your life, you get one step closer to get it organized and finding a solution.

2. Consider what you can control and work on it

As you know that you can’t control the change in mood of your boss, what your parents and relatives say, fall in the share market but you can control your reaction, you can manage your time schedule. Consider doing what is in your hand.

If you try to control the things which are uncontrollable you will feel more stressed. Because controlling the things which are not in your hands only gives you negative results and you will get failed and then you feel more stressed and helpless.

After finding what is stressing you, identify the thing which you can control and find the best way and work on it.

3. Manage your time well

The other way of how to handle stress from work is by managing your time schedule. 

Lack of time is also a type of stressor for many people. You may have heard from a lot of people about lack of time. They have huge to do list for a day and less time. 

We all have same hours in a day for work. You should not get stressed about the lack of time, instead you should plan it more conveniently to complete your task on time.

You should take inspiration from the dedicated parents of small kids and also a full time employee. They manage their daily task keeping in mind to spend time with their kids. They get at least 6-7 hours of sleep at night and are leading their lives with full confidence.

4. Give Yourself a Break to Relax and Recharge

Stress makes you slow, hinders your work and also effects your living. It is important for you to take some time for yourself to relax. Listening to music, meditation, reading books, writing a journal, taking message will make you feel relaxed. 

Meditation is the best way to clear out your mind and helps in seeing in more realistic ways. Having a me time is very much important for yourself, it helps in preventing and managing stress.

5. Physical Exercise 

Exercise is one of the best way of how to deal with stress and anxiety. Putting physical stress on your body through exercise helps in relieving mental stress.

When you exercise daily, the stress hormones such as cortisol level decreases. It also helps in releasing endorphins, which is a good hormone. It acts as a natural painkiller and helps in improving mood.

Exercise also helps in improving the sleep quality and improves your work efficiency.

Consider engaging yourself in some stress reducing physical activities like yoga, tai chi, pilates, or any martial art technique.

6. Avoid Alcohol, Caffeine and Nicotine

The next way of how to handle stress and pressure is to avoid the intake of alcohol and drugs.

You should avoid or at least reduce the amount of your consumption of caffeine, nicotine and alcohol. These all are stimulants and increase the level of stress hormones in the body, instead of reducing it.

Also, alcohol is considered as a depressant, if taken in a large amount. 

These all alleviate stress in the body which ultimately becomes more harmful for your body.

Instead of these try taking a healthy diet and drinks.

7. Consider taking herbal supplements

The herbal supplements can be a very beneficial way of how to manage stress in life

Certain supplements help in lowering the stress and anxiety. These are lemon balm, green tea, ashwagandha, omega-3, kava kava, valeria.

Omega-3 fatty acids and green tea contain antioxidants which may lower anxiety by increasing serotonin levels.

Also, valeria is a root which is a popular sleep aid, because of its tranquilizing effect, which helps in lowering the anxiety. Similarly, lemon balm is used for its anti- anxiety effect.

8. Get more sleep

A lack of sleep is also a cause of stress and anxiety. Though stress causes the interruption in the normal sleep, stopping your body from taking rest. 

You should take a proper sleep to relax. Instead of relying on medications, you should calm yourself to get a sound sleep. 

Avoid taking caffeine in the evening or excessive alcohol, because this can lead to disturbance in your sleep. You should also avoid doing any mental task before bed, so that you get more time to calm down during sleep. Also try taking a hot bath and write a journal or read a book before bedtime.

You should also try to sleep at the same time each day to make it a habit.

9. Make a Journal and write it down

One of the best way of how to handle stress is to write it down.

Keeping a diary and writing what you’re stressed about will literally help you out. It will help you become more aware of the situation which causes you stress.

Note down the date, day, time and place of your every stressful experience. Note down everything from what were you doing, who were you with to how you felt at that time.

This will help you to understand the situation and you can work on it.

The other way around is to write about what you are grateful for. Gratitude is the best way relieving stress and anxiety because at that time you’re thinking about the positive things in your life, which helps you to focus on positivity.

10. Spend time with family and friends

Stronger social ties not only help in feeling relaxed but also get you out through stressful situations. A support of your family and friends makes you feel stronger even in the tough times.

According to a study, women who spend more time with friends and children are more relaxed than those who don’t spend time with their friends. As spending a good time with friends helps in releasing oxytocin, a natural stress reliever in women. This effect is known as ‘tend and befriend’.

11. Talk to someone

Talking to someone about your feelings can be really helpful.

Talking keeps you distracted from thinking and also helps in releasing some of the build up tension by discussing it with someone close to you.

Due to stress your thinking power gets lower. Your judgment power gets cloudy because of the stressful situation. Talking with your family, friends, your loved ones or even trained professionals in some situations can help you in finding the solution to your stress.

12. Learn to say ‘No’

The common stresser is that having a too much work to do in the little time. 

And in this situation, sometimes we take additional responsibilities just for the sake of being nice to others.

Learning to say ‘no’ to unimportant requests by others will not only helps to reduce the stress level but also develop more self-confident.

Stop taking more than you can handle, because juggling between too many responsibility willl make you feel stressed up only.

Being selective about what you take on and saying no to unnecessary things will reduce your stress level and increase your self confidence.

13. Laugh

This is also one of the best of how to manage the stress and anxiety. 

Laughing is good for your health. It helps in relieving tension by relaxing your muscle. Also, it’s hard to feel anxious while laughing. Laughing can also be beneficial for the immune system of your body. Laughing improves the mood by relieving your stress response.

Find humor in everyday of your life by spending time with your friends who makes you laugh or watch funny tv series.

14. Yoga 

Yoga is best stress reliever method among all age group. 

It not only helps the body physically but also improves mental health. It is an art of connecting the mind, body and the soul. 

Practicing yoga regularly creates mental clarity, calmness and relaxes the mind. Yoga for one hour a week will help in relieving the chronic stress pattern.

Yoga also enhance mood and may even act as a antidepressant drug at treating anxiety and depression. It may also helps in lowering the cortisol levels, blood pressure and increase gama amniobutyric acid (GABA), a neurotransmitter that helps in lowering the mood disorder.

15. Cuddle

Cuddling is also one of the way of how to relieve stress and anxiety. 

Cuddling, kissing, hugging and sex all helps in relieving stress and anxiety.

A positive physical contact with your partner help in releasing oxytocin and lowering the cortisol level, which further helps in lowering blood pressure and heart rate, both of them are the symptoms of stress.

16. Listening to music

Music relaxes your body and mind, which is really helpful in relieving stress.

Soothing slow-paced music induces the relaxing response in the body by releasing the stress harmones. It also helps in lowering the blood pressure and heart rate.

Nature sound also makes you calm and relaxed. Spending some time in nature also helps you out in relieving stress from the body, by making you happy and relaxed.

17. Deep breathing

Deap breathing exercises helps in activating the parasympathetic nervous system, which helps in controlling the nervous system response.

During the stressful situations, stress harmones released and shows physical symptoms like quick breathing, fatser heartbeat and constructed blood vessels because the nervous system signals the body to go into ‘flight or fight’ mode.

Deep breathing exercise helps to focus on breathing, by making it slower and deeper. Which helps in lowering your heart rate and allowing your body to feel relaxed and more peaceful.

18. Spend time with your pet

Spending a good time with your pet relieve stress by producing oxytocin and lowering the cortisol level in the body. Oxytocin promotes a positive mood change and helps in feeling relaxed.

Having a pet in your home not only helps in relieving stress but also keeps you active. 

This small companion can really makes your life better.

Summary

Although stress is a part of life, it may can arise any time at your work place or in your personal life. But how to cope up with that situation and coming out of it is important.

There are many ways to reduce the pressure and anxiety in your life. 

How to handle the stress at work is totally upto you. By involving these tips in your life will helps you in getting the stress away. 

Regular physical exercise, music, cuddling, talking with your partner about your problems will all helps in relieving stress from your life and also helps in improving the work-life balance as well.

So stay happy and healthy and keep the stress at bay.

This article contains information about how to handle the stress, how to relieve stress and anxiety, what is stress.

For more information like how to handle stress and what is the best way to handle stress, keep visiting the website.

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