Do you ever feel like your to-do list is never-ending and the pressure to keep up just keeps growing? You are not alone—77% of people report experiencing stress that affects their physical and emotional health. Stress is defined as the body’s response to increased demands and feeling a lack of resources. At some point, your body and your mind will give you warning signs that you are stressed. Stress management is the ability to control and reduce that response. While not all stress is bad, stress management plays a vital role for mental, emotional and physical well-being.
Thank you for reading this post, don't forget to subscribe!The Impact of Stress on Your Health
Stress can have significant effects on both our physical and mental health. Some of these effects we will see short term and some over the course of our lives.
Physical Effects:
Some of the physical effects, we may experience when we are feeling stressed our headaches, fatigue, muscle tension, and sleep problems. Stress can also be manifested in unexplained, body aches, and gastrointestinal issues.
Emotional Effects:
When we are experiencing increased amounts of stress, it can lead to experiencing anxiety, irritability, and even difficulty concentrating. Prolonged stress can also lead to lack of concentration and overall cognitive decline.
Long-Term Risks:
Untreated levels of increased levels of stress can eventually lead to heart disease, a weakened immune system, and burnout. Stress affects the overall quality of your life and effective management of it is key.
5 Proven Stress Management Techniques
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Deep Breathing Exercises:
One helpful deep breathing technique is diaphragmatic breathing. This technique engages the diaphragm, allowing the belly to rise and fall. Diaphragmatic breathing exercises increase the flow of oxygen to your brain, thus leading to feelings of relaxation.
A simple way of practicing this breathing technique is to inhale for 4 seconds, hold your breath for 4 seconds and exhale for 4 seconds.
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Regular Physical Activity:
It may feel stressful to think about exercising. However, exercise is proving to relieve endorphins, which are hormones that help you reduce stress. Your exercise routine does not have to be complicated or strenuous. Simple exercises, such as walking, yoga, or dancing for at least 30 minutes on a daily basis cancer in reducing your stress levels.
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Mindfulness and Meditation:
Mindfulness is the practice of being present and aware in current moment. Within this wonderful practice, you can develop daily habits such as meditation, deep breathing and progressive muscle relaxation. Mindfulness helps you center your thoughts and reduces emotional reactivity. There are apps, such as Headspace, or Calm, that are able to guide you into mindful moments.
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Time Management:
This one may sound like an obvious and even tedious task. However, employing proper time management skills, such as prioritizing task, breaking big goals into smaller steps, and even writing down your to-do list can be helpful in reducing your stress. Planners and other digital tools are helpful to stay organized, and canned prevent increased level of stress.
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Social Connection:
Social connection is often the best cure for any stressful situation. Reaching out to your friends or family or even joining support groups, whether online or in person, can help you relieve stress social support is proven to improve your mood and it provides you with a different perspective.
When to Seek Professional Help
Stress doesn’t always have to be a negative thing. However, you do not have to wait until your stress is out of control in order to seek help. Stress can become harmful when it leads to chronic anxiety, depression, or an interferes with your daily life. Whether you’re trying the strategies we discussed or ready to schedule an appointment, today is a great day to take control of your stress. Therapists are trained to offer coping tools, and strategies that are tailored to your individual needs.
Conclusion – Take Control of Your Stress
Managing stress is a lifelong skill, not a one time fix. Taking small but consistent steps can lead you to big changes overtime. You can start with one technique today and know that your mind and body will thank you.
NOTE: Although I am a mental health professional, the information I provide should not be considered a substitute for a formal mental health evaluation. If you or someone you know is struggling with mental health issues, you can contact us at (407) 906-5214.
Mental health is a complex and highly individualized matter, and what works for one person may not work for another. The best step for anyone facing mental health concerns is to schedule an appointment for a personalized evaluation and care. Please remember that seeking help from a licensed mental health expert is a vital step in addressing mental health challenges.
If you or someone you know is in crisis or experiencing thoughts of self-harm or suicide, please contact emergency services or a crisis helpline immediately.