Understanding stress and how to manage it is more crucial than ever.
While some stress is healthy, excessive stress can be dangerous.
The body goes into high alert when it detects a threat (or stressor), and it quickly recovers once the threat has passed.
That is, at least, how it is meant to function.
Health concerns, employment, money, family issues, racism or gender inequity, and everyday annoyance are all examples of stressors.
Your body may be on constant high alert as a result of unrelenting or too many stimuli, leading to poor focus, unpleasant moods, professional burnout, and mental and physical health issues.
When stress becomes chronic, the body becomes unable to operate normally.
In addition to sex and gender differences, there are individual differences.
Some people are naturally more resilient than others.
They are less or more stressed, and they may even perform better when under duress.
"It's not how far you fall; it's how high you bounce," says Dr. Janine Austin Clayton of the National Institutes of Health's Office of Research on Women's Health.
Stress management and resilience building
1. Recognize and combat stress signals.
Difficulty concentrating, headaches, cold hands, tight muscles, an anxious stomach, clinched teeth, feeling on edge, fidgety, angry, or withdrawn are all signs that your body is stressed.
Understanding how your body communicates can assist you in dealing with difficult situations.
Learn to recognize and name these emotions, whether to oneself or a friend.
Then take steps to mitigate their consequences.
Deep breathing, stretching, going for a walk, writing down your thoughts, and setting aside quiet time to focus can all help you relax and de-stress.
2. Allow yourself to relax.
Make looking for yourself a daily habit.
It's not self-indulgent or selfish, but it may necessitate declining requests or prioritizing yourself alongside your responsibilities.
To help you build resilience to stressful situations, start with minor modifications in your daily routine.
Make time to exercise, eat nutritious foods, engage in soothing hobbies, and sleep.
When you're worried, incorporating an exercise routine, which for some may include yoga or meditation, can be really beneficial.
Also, take time to observe the "good minutes" in each day or to do something you enjoy, such as reading a book or listening to music, which can help you focus on the positive rather than the negative.
3. Play around with new routines.
From arranging showers and bedtimes to setting off time to plan and prioritize chores, adding structure to your daily routine might help you tune in to your body's signals.
Then you'll be able to take efforts to reduce stress sooner rather than later.
4. Keep in touch and make new friends.
Maintain contact with family, friends, and groups in your life; technology has made this easier than ever before.
It can be reassuring and calming to have or be someone to chat to.
For certain persons, using video features can improve their connection in telecommunications or online conversations.
5. Consider challenges from a different perspective.
Consider sitting in traffic or around the house as a time to listen to music, listen to podcasts, or take in some beautiful views, according to experts.
Imagine what is going on in that person's life to reduce anger in response to impolite or violent behavior.
Keeping things in perspective is a key component of stress resiliency.
Positive thinking and making plans are also important activities to take before starting to tackle difficulties.
You can improve your reframing skills by practicing it.
6. When problems arise, seek assistance.
Many people have daily challenges relating to caring, relationships, health, employment, and finances.
Look for advice and information from friends and family, as well as other reliable individuals and resources.
7. If stress is impacting your well-being, you feel you can't control it, or it has driven you to engage in or increase substance use, speak with a health professional.
If stress is affecting your relationships or your capacity to work, seek help.
Call the National Suicide Prevention Lifeline at 1-800-273-TALK if you are having suicide thoughts (8255).
Lifeline chat is a free service that is available 24 hours a day, seven days a week.
In addition, the Substance Abuse and Mental Health Services Administration (SAMHSA) has a website that can help you identify a mental health practitioner at https://findtreatment.samhsa.gov.
People who have been exposed to traumatic stress (either directly or indirectly) should get treatment from a therapist who specializes in this area.
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