Stress is one of the major causes of mental health issues in today’s world. Unfortunately, it is often overlooked, and we tend to accept it as a normal part of our lives. However, it shouldn’t be that way.
We must stop bottling up our stress and find healthy ways to relieve ourselves of its tension. Are you looking for ways to do this? Then you’ve come to the right place.
This blog post will provide you with almost everything you need to know about stress, from understanding what it truly means to knowing how to relieve it and why you should. So, read on and learn how to control stress rather than allowing it to control you.
What is stress?
To effectively deal with a problem, it’s important to first understand what it entails. While there are varying definitions of stress, the one put forth by the World Health Organisation (WHO) is particularly noteworthy. According to their definition, stress is the state of worry or mental tension that arises when we encounter a difficult situation.
This means that stress is a natural human response, and everyone is likely to experience it at some point in their lives. Some people may be more prone to it than others, depending on how they respond to challenging situations. Stress in moderation can be good for us because it encourages us to de-stress and put in extra effort to overcome challenges. However, excessive stress can be harmful and lead to serious mental health issues.
What are the causes of stress?
Many factors can cause stress in an individual. As I said earlier, the level of stress you experience depends on how you respond to a situation as an individual. For instance, I might get only 5 hours of sleep and have the worst day ever; however, someone else might have a great day with the same amount of sleep.
So it all comes down to perception. Here are some common causes of stress that many people experience:
- Personal situations can include:
- Illness
- The fear of parenthood or the stress of pregnancy
- Experiencing abuse
- Witnessing a crime
- Planning complicated events such as weddings or holidays
- Bereavement
- Struggling to conceive
- Struggling to achieve your goals
- Facing too many obstacles
- Working too hard (yes, you can work too hard)
- Friend and family
- Getting a divorce
- Going through a heartbreak or a breakup
- Being pressured by your family to get married
- Getting married
- Having difficult relationships with families and friends.
- Caring for someone who is vulnerable
- Caring for your whole family alone
- Employment and Academics
- Getting fired or laid off
- Overworking yourself
- Losing your promotion
- Retiring
- Being unemployed for a long time
- Exams and deadlines
- Pressure from your teachers and employers to do well
- Conflicting and disagreement at work or in school
- Starting a new job
- Housing
- Poor living conditions
- Moving from house to house or from place to place
- Having issues with your neighbours
- Trying to afford your rent or mortgage
- Money problems
- Poverty
- Debts
- Encountering scams or theft
- Unable to pay for medical care
- Social factors
- Experiencing a pandemic
- Riot or political pressure
- Stigmatisation or discrimination, for example, at work.
- Side effects on prescribed drugs
What are the symptoms of stress?
When you experience stress, your body produces hormones and sends signals to your brain, resulting in physical symptoms. This may include:
- Fatigue
- Sweating
- Panic attacks
- Breathing difficulty
- Constipation or diarrhoea
- Constipation or diarrhoea
- Headaches and muscle aches
- Feeling sick, dizzy or fainting
- Developing rashes or itchy skin
- Indigestion, bloating or heartburn
- Sudden weight gain or weight loss
- High blood pressure and chest pain
- Sleeping problems, such as insomnia
- Changes to your menstrual cycle or period
- Worsening of your existing physical health problems
At times, we tend to exhibit certain symptoms, which we may not consider significant, without realising that they could be a sign of stress. It is essential to experience all 14 symptoms to be certain that you are stressed; even one or two symptoms should prompt you to look closely at your daily routine.
What are the effects of stress?
Aside from the physical symptoms, stress can cause changes in behaviour and emotions. When stressed, you may feel:
- Irritated, angry, or impatient.
- Overwhelmed.
- Anxious, nervous, or even afraid.
- Like you are unable to organise your thoughts.
- Depressed.
- Unable to enjoy yourself.
- Disinterested in life.
- Like you have lost your sense of humour.
- Worried or tense.
- Lonely or all alone.
On the other hand, you may also behave in certain manners like:
- Inability to concentrate
- Difficulty remembering things
- Persistent worrying
- Easily irritable or snapping at people
- Nail-biting
- Indecisiveness
- Teeth-grinding
- Frequent crying or tearfulness
- Impulsive spending
- Restlessness
- Sexual problems such as loss of interest or inability to enjoy sex
- Changes in appetite (eating too much or losing appetite)
- Developing bad habits such as smoking, drinking or drug use
- Skin picking
- Lack of exercise or over-exercising
- Isolation and distancing oneself from others.
Moreover, when you are under too much stress, you may experience serious health issues, such as broken heart syndrome. This condition is similar to a heart attack or even secondary amenorrhoea, which is the absence of menstrual periods for three months or more.
If you are experiencing any of these symptoms, it is important to seek professional help immediately.
How to relieve stress
To relieve stress effectively, the first step is to notice when you feel overwhelmed. You can do this by recognising the signs and how they affect you. Once you understand your feelings, it’s also critical to find out what’s causing them, whether it’s family, friends, money, or something else.
By targeting and addressing the causes, you can effectively curb it from returning repeatedly. For instance, if you are overworking yourself by taking up too many shifts at work, it is recommended that you speak to your employer and reduce your hours. This will provide you with more time to take care of yourself.
Additionally, it is important to review your lifestyle and make necessary changes, such as adopting healthy practices and building good habits.
What are the stress-reducing lifestyle techniques?
Meditate
Meditation is a technique that involves focusing your attention while quieting your thoughts to reduce stress and clear your mind. It helps you adopt deep breathing, where you concentrate on inhaling and exhaling, allowing you to let go of any negative thoughts.
Meditation has numerous benefits, including enhancing your mood and mental health and promoting mindfulness. It helps you remain calm and think clearly in any situation. You can meditate anywhere – while taking a walk, travelling on a bus, in your room, on the beach, or in the park. You can even choose to use music to help you focus during meditation or listen to the sound of the breeze while you meditate outside.
There are several apps available, such as Calm, Headspace, and The Mindfulness App, that can help you establish a meditation routine and provide you with the necessary tools to meditate.
Exercise
Exercise can take many forms, as long as you are active. It can be a dance, a run, a sprint, a walk, yoga, or a workout. Exercise releases endorphins, which are also known as feel-good hormones. These hormones help relieve stress and make you feel refreshed after exercising.
Additionally, exercising can be a great way to release frustration or any overwhelming feelings you may have. It can serve as an outlet to help you feel better. Therefore, try to exercise often. You don’t need to have special equipment or clothing; you just need to make it a habit.
Sleep
Sleep is a critical aspect of our lives that is often taken lightly. It is important to ensure that you get enough sleep, with a minimum of 6 hours a day. Lack of sleep can negatively affect your mood and spoil your entire day. When your brain is not rested, it can become stressed, making your day difficult. Therefore, it is crucial to forming the habit of getting the required amount of sleep.
Read more: 9 Life Hacks for Improved Sleep Routine
Eat healthy
It’s always good to have a healthy and balanced diet that includes whole foods, proteins, loads of veggies, and fruits. Not only is it good for your overall health, but it can also help reduce your stress levels.
But, let’s face it, we all have our cravings from time to time. Just remember to avoid unhealthy eating habits, like consuming too much sugar or alcohol, and don’t starve yourself either. Trust me, it’s not worth it.
Now, here’s a little fun fact for you. Did you know that certain foods can help relieve stress and make you feel calm? Bananas, for instance, are a great option as they have a highly calming effect due to their high vitamin B content, which is known for calming nerves. So, next time you’re feeling stressed, try munching on a banana and see if it helps you feel calm again.
Read more: Top 10 foods Known for Reducing Stress
Write or talk about your problems
Journaling and talking about your problems are effective tension-relieving outlets. It is often said that “writing and sharing your problem is half solving it.” You can write down all your issues and frustrations without worrying about your handwriting, tone, or language. Writing can also inspire you to tackle your problems.
On the other hand, you can also share your problems with someone you trust, such as your family, friends, mentor, or therapist. It always feels good to have someone who will listen.
Enjoy hobbies
Doing enjoyable and healthy activities can help you reduce stress. For instance, listening to music, dancing, reading, doing arts and crafts, playing sports, and any other hobbies. As long as your chosen activity is safe and beneficial for your health, it can help you divert your attention from your problems and allow your mind to relax.
Do things that will make you laugh
When I say do things that will make you happy and laugh, I mean it literally. Laughing at least once a day can go a long way towards uplifting your mood. Watch a comedy, attend a show that brings you joy, or socialise with your friends while playing silly or humorous games. It’s important to prioritise activities that bring joy and laughter into your life.
Speak to or visit your loved ones
Visiting and speaking to your loved ones can be a great reminder that, although you may feel lonely, you are not alone. There are still people who love you and will always lend a listening ear and open arms when you need them. This can serve as a source of assurance and motivation, and it can cheer you up.
What is the importance of relieving stress?
Managing stress is like resetting your mind and improving your health. When you learn to handle it effectively, you become more resilient. Situations that used to overwhelm you may not feel as heavy because you’ve developed healthy outlets to cope.
Additionally, managing stress encourages better self-care and helps prevent health issues by addressing concerns early on. It can also strengthen your relationships, bringing you closer to family and friends.
You might to check out: How to Make Self-care a Part of Your Lifestyle
Conclusion
Stress is not always bad, as long as it is mild and not too serious. But that doesn’t mean you should just brush it off. You want to start taking steps to reduce your stress level before you’re really overwhelmed.
So why not start today? Maybe you don’t think you’re stressed, or maybe you’re realising right now that you’ve been ignoring it. Which techniques or changes to your lifestyle do you think could help you? I’d love to hear your thoughts, so feel free to leave a comment below!
