How To Manage Stress So It Doesn't Manage You

Stress is unavoidable. It is a normal human reaction and can happen to anyone regardless of age, sex, race or religion.

According to The American Institute of Stress:

• About 33 percent of people report feeling extreme stress.
• 77 percent of people experience stress that affects their physical health.
• 73 percent of people have stress that impacts their mental health.
• 48 percent of people have trouble sleeping because of stress.

What is stress?

Stress is a reaction of the body to changes in life (stressors). 

Be it from the loss of a loved one, to work related issues, we encounter triggers of stress in our everyday life.

What triggers stress?

There isn't a particular blueprint for this. Stress is defined by each individual, how? I'll explain further. What Ciara considers stressful might not be what John considers stressful. Our resolve of what is considered stressful is created by our individual makeup. This is based on a mix of personality traits, ideologies, family backgrounds/upbringing and personal experiences. Majority of people are stressed out by their relationships, jobs, finances etc, while others are stressed out by seemingly little things such as a scattered room or a lost item.

However, stress isn't always negative. It can be positive.

The human body reacts to stress by releasing chemical messengers called hormones. These hormones produce effects such as increased brain alertness, increased heart rate and tensing of muscles (the muscles become tense to protect itself from injury). In the short term, these effects are good because they help in handling the situation.

"For example, if you have an important test coming up, a stress response might help your body work harder and stay awake longer. Stress becomes a problem however when stressors continue without relief or periods of relaxation" says Cleveland Clinic on an article about stress.

The problem isn't the stress (because this is the body's way of maintaining equilibrium in the face of impending imbalance), but prolonged exposure to stressors without periods of relaxation or relief as stated above. Eventually the body will begin to wear out and certain symptoms will manifest. These symptoms might include headache, extreme fatigue, emotional outbursts, body ache, and so much more.

I like the way Mayo Clinic puts it;

"Stress symptoms may be affecting your health, even though you might not realize it. You may think illness is to blame for that irritating headache, your frequent insomnia or your decreased productivity at work. But stress may actually be the cause".

You can’t avoid stress, but you can stop it from becoming overwhelming.

How do you manage stress?

1. Relax:

This might not be the easiest thing to do, especially if you have a crazy schedule. However, let's not seclude relaxation to only physical activities( like sleeping for 10 hours or a massage at your favourite spa). Those are quite important as well.

It could mean taking a minute to process the agitating situation and processing your next line of action.

To stimulate relaxation, you can;

• Talk to someone you love when you feel yourself getting burned out. It might be your best friend, or sister, or romantic partner. You might just be surprised how relaxing it turns out to be. Engaging in a friendly conversation and discussing something as simple as a pair of shoes you sighted at the mall can ease off a lot of steam.

• Do things that make you happy. Try out your favourite dish, watch a movie, listen to your favourite song, hey! Even sing your favourite song. Bottom line is this- do something that makes you happy. "Stress increases levels of the hormone cortisol, which can cause weight gain, disturbed sleep and high blood pressure. Happy people tend to produce lower levels of cortisol in response to stressful situations" says Daisy Cole on 'How Being Happy Makes You Healthier'
• Exercise more. It is speculated by doctors that people who exercise more tend to get more sleep, and more sleep equals a more relaxed person. So, exercise more.
• Yoga, and meditation works wonders in the school of relaxation. You can try out either.

2. Develop stress relieving habits:

These include breathing exercises, taking short or long walls, and keeping a journal. Find out what works for you (be sure it's healthy, and not an unhealthy habit like drug abuse) and roll with it. Stress relieving habits are cultivated overtime, and can provide an almost immediate effect.

3. Eliminate stressors if you can:

You may not be able to completely eliminate all forms of stress, but you can reduce it to a manageable level.

This might involve ending a toxic relationship with a romantic partner, or resigning from an unhealthy job. If the stressor is something within your control, eliminate it before it becomes overwhelming.

4. Enhancing your ability to cope with adversity:

Since we're faced with stressors almost everyday, it's important we learn how to thrive above as many as we can. For example;

• Consider learning how to improve your emotional reactions and how you handle stressful situations.
• Get knowledge. Read a book on management of stress, watch videos, or listen to self-help messages. 
  

5. Seek medical help:

If you feel overwhelmed, and you can't handle it alone, that's fine. Don't be ashamed to seek medical help, it might just be the intervention you need. Book an appointment with your doctor as soon as you can.

It’s natural and normal to be stressed sometimes. But long-term/ prolonged stress isn't healthy. Try relieving and managing stress using a few simple techniques. If you feel overwhelmed though, book an appointment to see a doctor. You will be just fine.