Introduction
Stress is a part of normal life. In fact we often need stress to help push us to achieve goals or deadlines, deal with difficult situations, or even to help us get out of bed in the morning. However, an excessive amount of stress can create numerous negative emotions, physical and mental health problems, and even interfere with our relationships.
The good news is that there are ways to identify and manage stress. Knowing the signs, understanding your triggers and using different tools to help with managing stress can go a long way to improving our mental wellbeing.
Factors That May Lead to Stress
Stress can be caused by a variety of different factors, from unresolved issues from the past, to everyday occurrences such as relationships, work demands, and finances. According to the American Psychological Association, some common factors that may lead to anxiety and stress include:
• Job insecurity or unemployment
• Constant workload and too little time for relaxation
• Poor parenting
• Dysfunctional relationships with family and friends
• Unhealthy lifestyle habits
• Negative thoughts and emotions
• Financial difficulties
Ways to Identify Stress
Most of us may not realize when we are experiencing stress. According to the American Psychological Association, some of the common physical, psychological, and behavioral signs and symptoms of stress are:
• Higher blood pressure
• Increased heart rate
• Muscle tension
• Headaches/migraines
• Chest pain
• Chronic fatigue
• Anxiety
• Depression
• Lack of motivation
• Difficulty concentrating
• Changes in appetite
• Mood swings
• Poor judgment
• Aggressive behavior
• Negative self-talk
• Memory problems
• Social withdrawal
• Substance abuse
Stress Management
The key to reducing stress is to identify the causes and develop effective coping strategies. Some tips for managing stress include:
• Exercise: Regular exercise is a great way to reduce stress and improve overall wellbeing. Exercise releases endorphins, hormones that make you feel good, and helps to reduce tension.
• Eat Well: What you eat can greatly affect how you feel. Eating healthy can boost your energy and help you to reduce stress. Eating unhealthy foods such as processed junk food may lead to negative feelings and further stress.
• Get Quality Sleep: Not getting enough sleep can exacerbate stress and depression. So it’s important to get the recommended amount of sleep, which is 7-9 hours for adults. Taking a warm bath or using relaxation exercises before bed can also help.
• Relaxation Techniques: Relaxation techniques such as yoga, deep breathing, and meditation can help to reduce anxiety and stress.
• Talk to Someone: Talking to someone you trust can be an effective way to reduce stress and get perspective on a situation. Talking to a therapist or joining a support group can also be effective.
Conclusion
Stress can be a normal part of life. However, it is important to know the signs and triggers of stress and to use effective coping mechanisms to manage it. Taking care of your mind, body and spirit by exercising, eating well, getting quality sleep and utilizing relaxation techniques can be great tools to help reduce tension and promote mental wellbeing.
