Save Yourself From the Claws of Stress- Techniques to Manage Stress + Free Worksheet

What Is Stress?

In general, stress refers to two things: the psychological experience of pressure and the body’s reaction to that strain, which includes a number of systems, including the metabolism, muscles, and memory.

Stress usually highlights any change that puts strain on the body, mind, or emotions. Stress is the body’s response to anything that requires concentration or activity. It encompasses the body’s reaction to unpleasant conditions, whether they are real or imagined.

Our memory, immune system, metabolism, and other internal systems are all impacted by stress. Have you ever gone to take a crucial exam and forget the response to a question you were sure you knew the answer to? Or perhaps you worked hard on a project at work just to get sick right after it was finished? That is the impact of stress.

Having said that, once a stressful incident has gone, our mental, emotional, and bodily states should return to normal under normal conditions. This is where mental fitness enters the picture, assisting us in maintaining our well-being levels despite the stress. 

Positive stress in modest doses can improve our performance, but it must be transient. All living systems require some level of stress to face and adapt to life’s difficulties and uncertainties, but acute and sustained stress can have a negative impact on one’s health over the long term and worsen pre-existing diseases.

The Cordial Relationship Between Stress and Hormones 

To fully comprehend stress and our bodies response to stress, we must first understand the hormonal alterations that cause it.

  • When you are stressed, such as when a motorist cuts you off on the highway, your hypothalamus (a little area at the base of your brain) activates your stress response.
  • Your stress response is essentially a sophisticated warning system that sends a series of messages to your adrenal glands. Following that, your body will produce a variety of stress chemicals to assist prepare you for a fight-or-flight reaction.
  • According to the American Psychological Association (APA), the principal stress hormone is cortisol, which raises glucose (sugars) in the circulation to improve brain and muscle repair activities. This hormone also helps your body become more effective by suppressing non-essential activities such as your reproductive and digestive systems.
  • One of the other major stress hormones, adrenaline, makes it simpler for your muscles to utilize the elevated quantities of glucose in your bloodstream given by cortisol. These two hormones work well together during stressful situations.

However, activating the production of stress hormones too frequently might have a severe impact on your health. It’s critical to learn to manage all sorts of stress.

Signs and Symptoms of Stress

Stress can be either transient or ongoing. Even though you might not be aware of it, stress can have a negative impact on a variety of elements of your health and well-being. It has the ability to affect many aspects of your life, including your emotions, habits, mental capacity, and physical health. It can also result in a wide range of symptoms.

Knowing whether stress is the cause of your altered feelings or behaviors is not always simple. Let’s look at a few typical indications of stress:

  • Physical signs such as headaches or lightheadedness
  • Muscular ache or stress
  • Stomach issues
  • Quicker heartbeat or discomfort in the chest
  • Sexual issues
  • Mental and emotional problems
  • Having trouble concentrating and having trouble making judgments
  • Feeling overburdened and worried continually
  • Being low in self-esteem and experiencing feelings of unworthiness, loneliness, and misery
  • Avoiding forgetfulness in other people
  • Being cranky and irritable are examples of stress-related behavioral symptoms.
  • Oversleeping or undersleeping, overeating or undereating, avoiding specific locations or individuals, and smoking or drinking more

Types of Stress

Stress comes in a variety of forms. However, according to studies on the psychological kinds of stress, there are three main categories of stress:

1. Acute stress

Your body’s response to a novel or difficult environment causes acute stress. It’s the sensation you have when a deadline is drawing near or when you just miss being struck by a car. We may even encounter it as a result of an enjoyable activity. Short-term stress is categorized as acute stress. Emotions and the body often return to normal after a short period of time.

2. Episodic acute stress

Acute pressures that occur frequently are called episodic acute stresses. This may be the result of consistently short work deadlines. It might also be a result of the frequent high-stress situations that some professionals, like healthcare workers, deal with. We don’t have time to come back to a peaceful and relaxed condition while we are under this kind of stress. Additionally, the effects of high-frequency acute stresses build up. We frequently have the impression that we are going from one crisis to another as a result.

3. Chronic stress

Chronic stress is the result of stressors that continue for a long period of time. This type of stress feels non-ending and long. We often have difficulty seeing any way to improve or change the situation that is the cause of our chronic stress.

Causes of Stress

Stress can set off the body’s fight-or-flight response, which is a response to a sensed threat or danger. During this response, chemicals like cortisol and adrenaline are generated, among others. This impacts a number of autonomic neurological processes in the body, including the autonomic nervous system activity, heart rate, digestion, and blood flow. Because the body is in a near-constant state of fight-or-flight when there is persistent stress, the relaxation reaction doesn’t occur frequently enough to prevent harm from occurring to the body.

Stress can trigger bad behaviors that are harmful to one’s health and well-being. Despite the fact that several factors might contribute to stress, the most typical ones are listed below.

  1. Issues at work

Many of us feel that we must continually perform better at work in today’s more fast-paced environment in order to maintain our employment. This is made worse by the increased sense of urgency brought on by today’s almost immediate communications for the majority of us. Working parents and women in industries with a male predominance are more susceptible to workplace stress. But regardless of the source, enduring workplace stress can lead to burnout in many workers.

  1. Financial obligations

For many people, being unable to pay bills is a major source of stress. Several circumstances that might result in financial stress include:

  • not being able to cover your bills
  • Long-term joblessness
  • expanding debt
  • personal convictions
  1. Problems with emotional well-being

We all have poor emotions and worry from time to time. But if you lack the ability to regulate your emotions, these emotional states can cause persistent stress. This might then progress into anxiety and sadness.

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  1. Problems in relationships

While stress is a natural byproduct of all relationships, many pressures are modest and manageable. The bigger problems in relationships, such as divorce or an unhappy marriage, cause the people involved a lot of stress. Parenting and interpersonal connections

  1. Parenting

A parent who is under a lot of parental stress may become authoritarian, stern, and cruel with their children. Parenting stress may have an adverse effect on parent-child relationships. For instance, it’s conceivable that you and your kid won’t have open channels of communication if you and your child fight regularly, and as a result, your child may not seek you for advice.

  1. loss of a close relative

The majority of us have felt the emotionally devastating effects of losing a loved one. Many of us experience emotions other than sadness. Some people go through a range of additional feelings, including loneliness, disappointment, and even rage, in addition to the stress from a significant loss.

The Consequences of Stress

Stress has the power to disrupt your life and tear it apart. Some grave consequences of stress are: 

1. Digestive difficulties

The rate at which food passes through our intestines can be impacted by stress. This may result in a number of digestive issues, including:

  • Rheumatoid bowel syndrome
  • Colitis of the bowels
  • Ulcers
  • Stress has been demonstrated to affect our intestinal barrier, impairing our immunological function.

2. Anxiety disorders

An inability to manage our emotional reactions to stimuli is one of the symptoms of anxiety disorders. These illnesses frequently entail ongoing dread and concern that interfere with our capacity to go about our everyday lives normally. Additionally, panic disorders’ high levels of stress have negative long-term effects on physical health. Anxiety disorders include panic attacks, panic disorder, and PTSD.

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3. Heart condition

There may be catastrophic effects on your heart if persistent stress causes extended periods of elevated cortisol and adrenaline levels.

The arteries may stiffen as a result of high blood pressure. The heart must work harder while receiving less blood and oxygen as a result.

4. Burnout 

Chronic stress can lead to feelings of mental, emotional, and physical tiredness, which is known as burnout.

It frequently comes with self-doubt, a sense of separation from the outside world, and a perspective that is getting progressively worse.

5. Overweight and erratic eating

Due to high levels of stress, some people choose to binge or stress eat instead of using intuitive eating techniques. Longer-term occurrences of this can lead to obesity, accompanying medical issues, and eating disorders. Other individuals who are under a lot of stress tend to eat less, which can lead to malnutrition.

6. Depression

Persistent helplessness and poor self-esteem are common symptoms of depression. We lose our drive, vigor, and creativity as a result of it. Losing interest or pleasure in previously loved activities is frequently linked to depression.

Major Depressive Disorder (MDD) has an impact on our emotions, thoughts, and actions. It makes it harder for us to carry out our regular tasks.

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Strategies to Manage Stress Effectively

  1. Proper management of time

The key to efficient time management is striking the ideal work-life balance. We have time to take care of ourselves when we manage our time well. You may use it to keep tabs on when stress manifests itself—does it happen while you’re hurrying to an appointment? Observing these kinds of triggers can inspire you to make adjustments that will lower your stress.

  1. Spend time with loved ones and friends and discuss your issues with them.

We create a social support system by keeping in touch with our closest friends and family members. Spending time with these folks is a terrific way to decompress, whether you seek them for advice or just share a smile. Talking about the things that are stressing you out might help you feel better. You can consult your doctor, a therapist, a trustworthy priest, family members, or friends. You may converse with yourself as well. Self-talk is something we all engage in. However, you must make sure your self-talk is constructive rather than destructive if you want it to lower stress. So pay great attention to your thoughts and words while you’re under stress. Change the negative message you’re sending yourself to a positive one.

  1. Practice relaxation techniques like yoga, meditation

Relaxation techniques like yoga, meditation, or stress reduction can help you to offset your body’s fight-or-flight chemicals effectively. To acquire practical, long-lasting strategies, engage in mindfulness-based stress reduction strategies, yoga, and meditation.

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Read our blog about mindfulness techniques to manage stress

  1. Limit alcohol and stimulants, and eat healthfully

While coffee, nicotine, and alcohol may momentarily reduce stress, they all have detrimental effects on health and may even make it worse over time. Healthy breakfasts are an excellent place to start, followed by more organic fruits and vegetables, fewer processed meals, less sugar, and more water. Well-nourished bodies function more effectively.

  1. Engage in Regular Exercise

Physical activity has a tremendous impact on both the body and the psyche. Exercise reduces stress and helps with a variety of mental illness symptoms, whether you like yoga or want to start jogging. Regular movement helps to wash out stress chemicals by balancing the neurological system, boosting circulation, and increasing blood flow. A 20-minute stroll each day can make a difference. Although exercising for at least 30 minutes on a daily basis will provide you with the greatest benefits, you may progressively increase your level of fitness. Even very minor tasks might mount up during the course of the day. The first thing to do is to begin going. Here are a few simple methods to fit exercise into your everyday routine:

  • Play some music, and start moving.
  • Walk your dog someplace.
  • to the grocery shop by foot or bicycle.
  • Instead of using the elevator at work or home, use the stairs.
  • Drive as far as possible in the parking lot, then make the remaining distance on foot.
  • Join forces with a workout companion and motivate one another.
  1. Balance it off- Work and Home 

A work-only schedule? If you find that you are working too much, make a conscious effort to schedule extra time for fun—alone or with friends. Self-care routines must be often introduced into daily living in order to manage stress. Learn how to take care of your mind, body, and spirit to empower yourself to live the greatest life possible.

You might make changes to achieve a healthier work-life balance. For instance:

  • Avoid arranging many activities back-to-back or attempting to cram too much into a single day. We misjudge how long things will take all too frequently.
  • Make a list of the things you need to complete, and then prioritize them in that order.
  • Projects should be broken down into manageable parts. Create a step-by-step strategy if a big job feels daunting. Instead of tackling everything at once, concentrate on taking one reasonable step at a time.
  • Give responsibility to others; you don’t have to handle everything alone. Why not let others do the duty if they are capable of doing so? Give up trying to monitor or manage every single detail.
  1. Practice deep breathing 

Although it may sound cliche, the advice to “take a deep breath” is effective for dealing with stress. Buddhist monks have been mindfully breathing during meditation for millennia. Sit upright in your chair with your feet flat on the floor and your hands on top of your knees for a quick, three- to five-minute workout. Focus on your lungs as they fully expand in your chest as you inhale and exhale slowly and deeply. Stress is brought on by shallow breathing, whereas deep breathing oxygenates the blood, supports physical balance, and promotes mental clarity. You might also make an effort to improve your body’s cardiac coherence.

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Know more about breathing techniques by watching our video.

  1. See a Counselor or a Therapist

It’s time to get professional assistance if your capacity to make positive changes is overwhelmed by negative ideas. Schedule a consultation right away; your life and health are worth it. Consult a professional.

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What Not to Do When Dealing With Stress?

  • Do not attempt to do everything at once; instead, make manageable goals.
  • Focus your time and attention on making yourself feel better rather than on the problems you cannot control.
  • Avoid using alcohol, cigarettes, gambling, or drugs to reduce stress since they may all lead to poor mental health. Instead, acknowledge that most individuals experience stress at some time in their lives and that help is accessible.

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