Are you experiencing a lot of stress and looking for ways to navigate it?
If it is a “yes” from your end, then you are not alone. Stress is a common experience that affects people of all age groups and genders. It’s important to keep in mind that not all forms of stress are harmful. Healthy levels of stress, a.k.a eustress, are beneficial in boosting performance, whereas stress can become worrisome if it is severe enough to affect one’s overall well-being. The good news is that there are 6 proven techniques to overcome stress and feel a lot calmer while effectively preventing the damage it does to your overall health. First, let’s understand what stress means, the types of stress, and its effects before we explore ways to deal with it.
What Do You Mean by Stress?
Stress is a natural response that your body and brain exhibit when faced with life’s challenges or sudden, unfamiliar changes. It is a byproduct of your brain and mind’s reaction when they sense a potential danger. Simply put, stress feels like emotional pain or pressure.
What Are the Different Types of Stress?
Research studies done in the area of psychology categorise stress into 3 major types, and they are as follows:
Acute Stress: Acute stress is a sudden, short-lived condition that can be managed with the right stress management techniques. It might occur when you’re about to take a test, give a presentation, or attend an interview.
Chronic Stress: A longer-lasting form of stress that is usually caused by constant struggles and pressures. Challenges that arise in the areas of one’s career, finances, relationships, and health are the primary reasons that make you susceptible to developing this form of stress.
Eustress: Eustress, also referred to as positive stress, is the type of stress that can be good for you. It’s the feeling you get when you’re excited about something, like starting a new job or planning a wedding. This kind of stress can help you perform better and achieve your goals.
Though eustress is considered the most favourable form of stress, it is essential to remember that any form of stress that occurs for an extended period can cause feelings of distress. Chronic stress should be tended to immediately as it can cause serious physical health conditions. However, using some proven techniques to overcome stress can go a long way toward reclaiming your peace.
What Are the Effects of Stress?
Prolonged stress has the potential to negatively impact one’s physical and mental health to a large extent. A research study indicates that 95 % of stress is identified and considered a cofactor, resulting in the development of a multitude of diseases. However, the most frequently reported stress-related symptoms include the following:
- Headaches: Stress increases the occurrence of migraine and tension headaches.
- Acne: Researchers found that stress causes or worsens acne, especially during exams.
- Eating Disorders: People exhibit symptoms of eating disorders such as overeating or undereating to deal with stress.
- Disturbed Sleep: People experience difficulty in falling asleep while under severe stress.
- Substance Abuse: Dependency on drugs and alcohol is likely to increase to cope with stress.
Other major symptoms of chronic stress are heart diseases, endocrine disorders, respiratory diseases, diabetes, obesity, depression and anxiety.
6 Proven Techniques to Overcome Stress and Feel a lot Calmer
Whenever you are navigating stressful and challenging situations in life, it’s vital first to calm your mind and body. Keeping your mind calm not only helps you lower the physical or psychological symptoms of stress but also enables you to think clearly, solve problems, and make decisions wisely. The 6 proven techniques to overcome stress are as follows:
1. The 4-7-8 Breathing Technique
Breathing patterns change when you are under stress or anxiety. The 4-7-8 technique of breathing induces a sense of overall relaxation. It primarily relaxes the body and mind. The 4-7-8 technique requires you to breathe in through your nose for 4 counts, retain the breath for 7 counts, and breathe out using your mouth slowly for a count of 8, producing a whoosh sound. Doing it five to ten times can prove beneficial.
Pro Tip: Find a comfortable spot at your home and use a diffuser to waft the aroma of one of the essential oils, such as rosemary, lemon, lavender, or Ylang-ylang. Essential oils are beneficial for reducing stress, and inhaling the smell of these oils can enhance your experience while doing the 4-7-8 technique.
2. Positive Affirmations
Once your breath is in control, saying positive affirmations to make your mind and body feel safe and secure is one of the best measures you can consider. Positive affirmations are nothing but positive statements you state to yourself to help your mind feel safe, hopeful, confident, and optimistic during challenging times. Affirmations are also one of the most proven techniques to overcome stress and feel self-assured.
Saying the statements given below can help greatly:
– I am safe and divinely protected.
– Everything always ends up working out for me and my highest good.
– I am stronger than my challenges.
– I am a powerful and wise human who has successfully overcome challenges before.
– There are people and other helpful sources in this world for me to rely on.
– I have immense faith in myself and my abilities.
Pro Tip: Saying positive affirmations, especially 30 minutes before falling asleep and 30 minutes after waking up, will be very effective, as the subconscious mind is alert and receptive during these times.
3. Make a Priority List
Many times, when you are stressed, you experience feelings of overwhelm and anxiety. Such unhelpful feelings will take a toll on your productivity and make you do your tasks haphazardly. Creating a priority list by first listing all the tasks you need to do daily and ranking them according to urgency and importance will help you gain clarity and finish your tasks efficiently.
4. Listening to Binaural Beats
Listening to music, especially to binaural beats, when you are experiencing high levels of stress can promote a sense of tranquillity. Studies indicate that it is one of the most effective and highly proven techniques to overcome stress. The research participants who listened to binaural beats for 60 days continuously saw an excellent decline in symptoms associated with stress and anxiety.
Pro Tip: YouTube offers a good collection of music with binaural beats. Listen to the one which you enjoy the best.
5. Eat Healthy
Ensure that you incorporate stress-relieving food into your daily diet to reduce the negative impact of stress on your body. Research studies have shown that dark chocolate, which contains 85% cacao, is extremely helpful in lowering cortisol (the stress hormone) in our bodies. Eating nuts, seeds, yoghurt, and fatty fish like salmon, tuna, and sardines also works wonders in alleviating the harmful effects of stress on your body.
Pro Tip: Following a healthy diet and supplementing it with consistent physical activity can significantly improve one’s mood and cognitive abilities.
6. Exercise Regularly
Engaging in physical activity, such as playing your favourite sport or going for a run, will help you feel good mentally. Exercising every day facilitates the secretion and release of endorphins (feel-good hormones) in your body, which helps improve your mood and the quality of your sleep.
Pro Tip: When feeling extremely stressed, a simple 2-minute walk around your room will help. Doing so will instantly soothe your body and mind.
Wrapping Up
Whenever stress affects your mind and body, remember that managing stress and the symptoms associated with stress is possible. The 6 proven techniques to overcome stress, along with adopting a positive mindset, are your way forward to bust stress and enhance your overall well-being. Also, consider seeking psychological help from a therapist if the stress is chronic and hampering your functionality. I believe this article has given you the viable tools to destress yourself. If you need any psychological support and learn ways to cope with stress please feel free to reach out to me here.