In our fast-paced modern lives, it is inevitable that you will encounter stressful days from time to time. With work demands, university studies, family commitments, health issues and many other potential sources of pressure, feeling stressed is an experience most of us are familiar with.
While a certain amount of stress can actually be beneficial and motivating, excessive stress levels can take their toll on your mental and physical well being. In fact, 74% of people report feeling unable to cope at some point with overwhelming feelings of stress. With this worrying trend, it’s important to mark Stress Awareness Month this April and reflect on healthy ways to cope with stress whenever it rears its ugly head.
Rather than feeling that your stress levels are insurmountable, this article looks at common triggers and coping mechanisms to manage stressful moments when they arise.
Cope with stress
Although having stressful days is common for everyone, if you’re feeling unable to cope with change, financial pressures, housing issues or work worries, it’s vital to know how to deal with stress before it worsens. From relationships to life’s daily challenges, uncontrolled stress seeps into all areas of life. It’s vital for our overall health and functioning to use tools and effective coping methods to alleviate and overcome your panicky feelings.
Physically, the feelings of stress or panic might cause your body to go into a state of ‘fight or flight‘, releasing hormones like cortisol and adrenaline. Mentally and emotionally, not dealing with stress might lead to further anxiety, depression, irritability and difficulty concentrating. It can also impair your ability to think clearly and make good decisions. Stress also weakens your immune systems, leaving you vulnerable to infections and illnesses.
Leaving stress unaddressed can leave you feeling worse in the longer run even though it might feel easier to bury your head in the sand. While the physical reflex symptoms of stress, fear or panic are unpleasant, they do pass and it is useful to understand why you feel that way, and learn effective self-help and relaxation techniques to calm and hopefully alleviate the symptoms. Alternatively, go for a short walk, practise deep breathing exercises, or engage in a relaxing activity you enjoy; even taking a few minutes to pause and re-group can help on difficult days.
Look out for red flags
The first step in coping with stressful days is being able to identify when you or those around you are struggling. Physically, signs of stress can manifest with headaches, muscle tension, increased tiredness or insomnia. Perhaps you are aware that your own mood has changed and your increased irritability is causing you to snap at loved ones over small things. You may find yourself tossing and turning at night, unable to quiet your mind enough to fall into a restful sleep. Or you might wake feeling just as drained as when you went to bed. Stress also leads to stomach problems or changes in appetite, either causing you (or others close to you) to overeat and crave unhealthy comfort foods or abuse alcohol consumption.
At work or home, you may find yourself constantly distracted and struggling to think through problems logically. You might be avoiding routine tasks altogether, such as walking the dog, servicing a car or you are reluctant to respond to text messages or calls. It can help to tick off unfinished tasks rather than leaving them to weigh on your mind. Tackling your jobs at work and meeting that presing deadline, if you are able to, can provide a sense of relief.
For friends, family or colleagues, some outward signs can indicate they are suffering from excessive stress. Constant worry, feelings of anxiety, or an overwhelming sense that everything is becoming too much to handle are clear signs that stress is taking its toll. Once you can tell the difference between stress and everyday pressure, you can manage feelings of stress better, whether they are your own or people you work or share a home with.
Learn different coping mechanisms
There are many healthy ways to reduce and manage stress in addition to breathing exercises and relaxation methods. You might want to book yourself a mini break or a holiday cottage by the sea for a healthy getaway. Spending time with the lad’s at a football match or on a stadium tour with mates you can talk to or a night at a family member’s house can really help lift your mood. The important thing is to have a break from work or from your daily routine to help your mind reset. You need to find the tools and techniques that work for you.
In addition, exercise is one of the best antidotes for stress so make time for regular exercise at a club, in the park, on the beach or in the countryside. It is also healthy to see friends, colleagues and family, so go shopping together, or arrange to meet up for a coffee. When you’re having a tough day, reaching out to close friends or family members and talking is always therapeutic. Talking and unpacking what is bothering you can also help to put things into perspective.
Ask for support
If you notice any or several of the warning signs of stress, in yourself or a loved one, it’s time to take proactive steps to get stress under control before it detrimentally affects your health. Stress management comes in many forms, from talking therapies to other forms of counselling. In addition, there are plenty of online resources and charities that will give you direct help or signpost you to a service that might be more suited to your individual needs.
Asking for help is key. In our demanding world, challenging days are an inevitable part of life. However, recognising the signs in yourself, or others around you, is the start to taking proactive steps to get stress under control.
