Stress Management: 7 Proven Techniques That WorkIntroduction
Stress has become a regular part of everyday life in today’s fast-paced society. Whether it is from work, school, financial stresses, or personal relationships, people experience these types of stress constantly. While some forms of stress may increase productivity and motivation, ongoing unmanaged stress can ultimately hurt us both mental and physical well-being.
Taking action to manage stress can be accomplished. With some effective techniques, you can reduce anxiety, improve productivity, and improve your well-being. In this article, you will learn about seven proven techniques to manage stress that are backed by research and real-life practice.
Understanding Stress: Medical Definition of Stress
Before we get into how to manage stress, it is essential to understand what stress is. Stress is a natural response to a challenge or demand. The stress response activates your sympathetic nervous system, which sends signals to your body to prepare for a “fight-or-flight” response to the challenge at hand. Contributing to this response is the dumping of hormones like cortisol and adrenaline into your bloodstream. Short bursts of this response can be useful in completing tasks; however, when stress becomes chronic, this response can lead to a number of health issues, such as:
Headaches and migraines
Sleep disorders
Decreased immune response
Anxiety and depression
Cardiac problems, such as heart disease or high blood pressure, and diabetes.
By practicing effective stress management techniques, you can prevent these issues and a establish a more healthy and balanced lifestyle.
Exercise Consistently
The Psychology of Exercise and Stress Relief
Exercise leads to increases in the production of endorphins, or “feel good hormones”. In addition, exercise decreases the stress hormones in your body.
There are several types of exercises that are most effective.
Cardio (running, biking, swimming)
Strength training (either lifting weights or using bodyweight)
Yoga / Pilates (movement combined with relaxation)
Takeaway: Any moderate activity for at least 30 minutes almost any day of the week.
- Get Plenty of Sleep
Why Sleep is Important for Stress
Not getting enough sleep can make you more irritable and it can lower your ability to focus. It also diminishes your body’s ability to cope with stress. Getting regular quality sleep will help restore balance to your nervous system.
Ways to Improve your Sleep Hygiene
Keep a consistent bedtime.
Limit screen time before bed.
Make your sleep space dark, cool, and quiet.
Don’t drink caffeine too late in the day.
- Create Healthy Relationships
How Relationships Help Reduce Stress
Humans are social beings. Good relationships give you social support, increase resilience, and reduce the impact of effective stress management.
Ideas for Building Relations
Spend quality time with family and friends.
Join support and community groups.
Talk openly about your feelings instead of bottling them up.
- Use Your Time Wisely
How Time Management can Help Reduce Stress
When time is running out, tasks tend to take longer to achieve:)); If you don’ manage your time better, you will get increasingly stressed (and any breaks you allow yourself will be less of a relief and simply reward for work).
- Use Breathing and Relaxation Techniques
How Breathing Impacts Stress Level
Deep breathing engages the relaxation response in our body, which calms your heart rate and reduces blood pressure.
To Engage in Simple Relaxation Exercises
4-7-8 Breathing Technique: Inhale through your nose for 4 seconds, hold for 7 seconds and exhale for a count of 8.
Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and pause for 4.
Visualization: Picture taking a vacation or being in a calm peaceful place.
- Create a Balanced Lifestyle
Healthy Habits That Reduce Stress
Nutrition: Eating healthy balanced (fruits, vegetables, whole grains, and lean proteins)
Hydration: Drinking plenty of water each day
Limiting Stimulants: Reducing caffeine, alcohol, and nicotine
Hobbies: Doing things you enjoy such as reading, painting, and gardening
Other Ways to Manage Stress
Although the above 7 techniques are the most effective techniques to reduce stress, here are more simple techniques to help you control your stress level:
Listening to relaxing music.
Being in nature
Journaling about feelings and thoughts.
Practicing gratitude daily.
Getting some support if stress has become overwhelming.
When To Seek Help
At times stress can become too big to manage alone. If you notice you have been feeling anxious or depressed long term, or are struggling to function in daily life – seeking support could be the answer. Psychologists, Registered Clinical Counsellors and other mental health professionals can help you with tools, therapy, and sometimes medication support.