It is a truth universally acknowledged that life presents us with a myriad of daily challenges. In spite of this, we often find ourselves overwhelmed and unable to manage our stress. When feeling overwhelmed, staying calm and applying practical coping strategies can help us manage our stress more effectively. Read on to learn about practical coping strategies for managing stress in the midst of daily challenges.
1. Acceptance: Understanding Stress
Everyone’s lives are filled with stressors, and our individual abilities to manage them can be vastly different. Knowing the basics of how stress affects the body is essential for everyone. Here’s an overview of the science behind stress and how to manage it.
- What Causes Stress?
- Stress can be caused by anything that challenges the body – both mental and physical. Everyday stressors like traffic, a difficult day at work, or an argument with a partner can all be considered stressful events.
- More severe stressors, like a sudden health diagnosis or financial crisis, can produce a much higher level of stress.
- Stress can also come from within, such as negative self-talk, an inability to handle failure, or unrealistic expectations.
When any of these stressors occur, the body responds by releasing hormones and triggering physical changes. These hormones create the well-known signs of stress, such as increased heart rate and perspiration.
- Manage Stress Responsibly
- It’s important to know your own stress levels and how to respond to them. Identifying the root cause and any triggers can help to get to the source of the stress.
- Once you understand why you’re feeling stressed, you can take steps to manage it.
- Relaxation techniques, like breathing exercises, yoga, or mindfulness, can help reduce stress and reactivity.
- Cognitive Behavioral Therapy (CBT) can also be an effective tool for understanding and managing stress.
It’s important to be aware of when you’re starting to mobilize your stress response. Responding to early signs can help avoid a stressful situation from escalating. Listen to your body and employ the necessary techniques to relax and de-stress.
2. Remedies: Finding Coping Strategies
When faced with overwhelming situations, coping strategies can help turn the tide.
Deep Breathing
Deep breathing exercises are useful tools to manage difficult situations. Often used during yoga and meditation, the technique can also be used to calm the nerves before a demanding task. Start by inhaling deeply through the nose for a count of four, then exhaling through the mouth for a count of four, and repeating this cycle five times. Feel the air fill your lungs, then release it. Let your body be calmed, relaxed and soothed by this exercise.
Meditation
Meditation can be an effective way of facing tough circumstances. It can be done anywhere, and it can help refocus the mind on the present moment. Start by finding a comfortable spot. Close your eyes and take a few deep breaths to become relaxed. Introduce an object of focus, such as a phrase or phrase. Breathe deeply as you repeat this phrase in your head. Once you are finished, take a few moments to reflect before you open your eyes.
Moderate Exercise
Light exercise can be an effective way of managing stressful situations. A 30-minute brisk walk can boost endorphins and stimulate the mind, as well as helping to reduce anxiety. Moderate exercise can also aid in releasing stored tension that can might be present in the body when under stress. Exercise can bring a sense of comfort and increased confidence.
Express Yourself
Writing, drawing or just talking can be helpful ways to get in touch with your feelings. Dedicate some uninterrupted time and ask yourself these three questions:
- What am I feeling?
- Why am I feeling it?
- How can I cope with it?
Taking a few moments to express your feelings can help with recognizing and dealing with difficult situations.
3. Recharge: Taking Time for Yourself
We’ve all heard about self-care and taking the time to recharge, but how often do we actually do it? Taking time to yourself is an important part of staying healthy and keeping your energy levels up. Here are a few ideas to help you make it happen:
- Unplug – Step away from your devices and take a break from all screens. Leave your phone behind, power down the laptop, and ignore the emails. Tune out all external noises and get rooted in what makes you happy.
- Discover new activities – Get out and explore. Take a new class, find a new hobby, make something, listen to music, or plan a weekend away. Find something that challenges you or focuses on something you’ve been wanting to learn. Branching out and giving yourself space to try something different can be incredibly therapeutic.
- Be social – Socializing and talking with people can be really beneficial to your mental health. Take a break from worrying about the future and make plans to hang out with a friend or family member. It could be something simple like meeting up for coffee or playing a game together. Take an old walk or do something you love doing.
- Look after your body – Eating healthy, exercising, and making sure you keep hydrated all contribute to feeling healthier and keeping your energy levels up. Take your body out of its comfort zone and challenge yourself by trying something new like yoga or a dance class. Make sure to listen to your body and respect it because you only get one.
- Take time to reflect – Write something, even if it’s a few words. Taking time to write down your thoughts or document your life is a great way to stay in touch with what’s going on inside your head. Try to do some soul searching and get to know yourself better.
Taking the time to recharge is all about taking the time to do something that makes you happy. It might be challenging to make the time for yourself but it’s worth it. Look after your emotional and physical wellbeing and give yourself the gift of time.
4. Endurance: Withstanding Stressful Times
It’s never easy when times get tough. Stressful moments come and test us, but it’s during these times that our ability to endure can shine through. Here are some tips for getting through:
- Take a deep breath: First and foremost, take a deep breath and do your best to remain calm. A baseline level of stress is expected and healthy, but going into panic mode won’t help anything.
- Make a plan:Get yourself organized by mapping out your goals and priorities. Break the problem down into smaller, achievable tasks and take it one step at a time.
- Know yourself & your limits: Know your strengths and weaknesses. It’ll help keep you in control and remind you to take breaks when needed.
Learn to accept help: The sign of a strong person is not being able to do everything alone. There is no shame in admitting that you need a little assistance. It also boosts morale if you know someone is there to support you.
It is during the most difficult times that our mental strength is most tested. Remind yourself that no matter how hard it gets, you can always come out the other side. Make the effort to persevere and endure, for these are the moments in which true character is revealed.
Living through tough times can give you valuable lessons and character traits. Such moments become a source of strength for future life hardships. Don’t get bogged down and don’t forget that you always have the power to keep going.
Remember, daily stress may be inevitable, but it doesn’t have to control you. Whether with a few healthy coping strategies in your toolbelt or some help from a professional, managing stress is within reach. It’s time to take back the driver’s seat and start the journey to living a life of less stress and more joy.
