You have 3 tests tomorrow, two projects and a presentation the day after that you haven’t prepared a single bit for. As you sit and look at the clock, it shines back 7:00pm. The only thought on your mind is “I’m screwed.” At this moment, you are probably feeling an overwhelming amount of stress. As you grow older and further along in your career, you will likely have more work. This increased responsibility results in more stress. Stress is a common occurrence, especially among people who need to do a lot with very little time. Today, I’ll be talking about the best methods to manage stress in order to live a less stressful life and still get your work down.
Table of contents
Why is Stress
First, what is stress?
Stress is a state of tension caused by difficult situations. A little bit of stress is a good thing. Back when humans first emerged, they needed stress to combat threats. What if a saber tooth tiger was attacking, you need the response of stress to act in challenging situations. The issue is that sometimes the amount of stress we are experiencing far outweighs the challenges.
Why does it Matter
A significant portion of people are stressed. According to the American Psychological Association, “Americans are struggling with multiple external stressors that are out of their personal control, with 27% reporting that most days they are so stressed they cannot function.”
https://www.apa.org/news/press/releases/2022/10/multiple-stressors-no-function
Stress is also increasing. Again, from the American Psychological Association, “Most Americans are suffering from moderate to high stress, with 44 percent reporting that their stress levels have increased over the past five years.” Stress is a significant issue and sometimes people’s stress can be immobilizing. Panic attacks, mental breakdowns, and other mental issues are being caused by stress. This is why it is crucial that everyone learns how to combat the ever-present threat of stress.
Methods to Manage Stress
Exercise
I can personally attest to the benefit of exercise to manage stress. Whenever I finish a run or play tennis, I usually feel more relaxed and less stressed. Exercise pumps up the level of endorphins in your body which help you feel better. It also reduces the negative effects of stress while also replicating the flight or fight response which can help attune your body to the effects of stress. Exercise can also distract your mind from stress because you are only focusing on your physical motion. Overall, exercise can help improve your mood and make your body and mind feel better.
Avoid Social Media
Viewing upsetting news can cause elevated levels of stress. Especially in today’s news, only the negative events are shown, and this can cause you to feel that the only bad things are happening. In turn, this can lead you to also feel bad. You should try to avoid viewing too much negative news or upsetting things.
Have Some Fun
It is important to try to have some good work-life balance. Taking breaks can be revitalizing and can help relieve stress. It is difficult to not be stressed when you are working 24/7. I would also say that having fun can help your mind reset from stressful times and redirect your focus.
Sleep
As I mentioned in a previous blog, sleep is one of the most beneficial things you can do for your body and mind. Getting a good night’s rest is crucial to reducing stress levels and living a stress-free life. I would also say that getting more sleep pairs with less phone usage. You should try to reduce your screen time before bedtime in order to fall asleep more easily.
Connecting with other people
I think that one of the reasons why Covid-19 pandemic was difficult for all of us was that it limited human interaction which was detrimental to our emotional health. According to the National Institute of Health, the Covid-19 pandemic increased feelings of anxiety and depression. Interacting with other people can help reduce feelings of stress. When you interact with people who are close to you, your body will release hormones to help you feel more at ease. https://covid19.nih.gov/covid-19-topics/mental-health
Deep breathing
I have to say that while it may sound kind of wacky, but it works. Before stressful exams or speeches, I calm myself down with deep breaths because it helps to relax the body. When you practice deep breathing, you focus on the air coming in through your nostrils and this can help lower your heart rate, making you feel more relaxed.
Diet
You are what you eat. Eating junk food is likely to make your body and mind feel more stressed. This is why it is important to eat healthy and to eat certain foods. Eating healthy can help strengthen your immune system, improve your mood, and lower your blood pressure. Eating sugary and fatty foods can have the opposite effect.
You should aim to eat lean proteins, complex carbohydrates, and fatty acids found in fish, nuts, and eggs. You should also aim for antioxidants which are found in fruits and can help to reduce inflammation in the body. Eating vitamins and minerals is also crucial, Vitamin c, magnesium, and omega-three fatty acids are important nutrients for brain health as well as general body health.
Conclusion
Stress is an important state to have in our minds; however, it is important that this feeling does not overwhelm us and lead to mental distress. I hope that this blog was helpful in giving you some tips on how to combat stress and to live a stress-free life. Stay tuned for the next blog by Impromental.com