Stress is a response to real and imagined events that alter the normal functioning of the body.
Stress arises when a situation is perceived as challenging. The same situation might be stressful for one person and may not be for another because each one of us has our own unique perception of the situation. Therefore, there is no one definition of what is stressful.
However, there are some common responses to stress.
In the short term it can cause reactions like dizzy spells, anxiety attacks, tension, sleeplessness, nervousness, muscle cramps and so forth. Persistent long-term stress can also all result in chronic health problems like hypertension, diabetes, reduced immunity, cardiac difficulties, depression and other mental health disorders etc.
Some changes in attitude to help you cope with stress.
- Stop trying to be a superwoman or a superman. You cannot be perfect all the time and you cannot do it all. It is not a sign of weakness to ask for help. ‘Man is a social animal’ for an important reason 😊
- Look at criticism as feedback more than judging it as positive or negative. Be kind to yourself and others and keep perspectives and contexts in place before reacting to the feedback for self or others.
- Share your feelings. Talking to a friend or loved one after having a stressful day is a great way of coping with emotional stress. Remember, you don’t have to do it alone!
- Coping with stress is also about being flexible and living a balanced life. Neither let others impose their points of view on you nor reject them altogether. Try to be patient instead of judgmental, listen to others, and think it over before making a decision.
- Learn to be content with where you are at every stage in life. Content is not synonymous with complacent as often misunderstood. Keep the ambition alive, keep the dreams going and work towards them, but be happy with yourself at every step of the journey.
Some practical strategies to help you cope with stress
- Get organized – Coping with stress is all about planning. Organize time for work, family, hobbies, spirituality, socialization, exercise, relaxation and most importantly “Me Time”.
- Visualize the best outcome – Coping with stress is about knowing how to deal with a stressful situation before it occurs. Rehearse how you are going to handle it and picture yourself being successful.
- Take a break – It is a good idea to do fun things such as watching a movie or playing a video game or going for a drive etc. for a while every day. Developing an active hobby like gardening or drawing or playing music etc is a great option.
- Take charge – One of the best strategies for coping with stress is to complete the to do lists daily. Situations become more difficult when you defer. It’s easier when the least favourite items are ticked off first, and ticking of the favourites feels like a reward. 😊
- Be realistic – Set realistic goals. Finishing the to-do list is validating, prepare it mindfully. Ensure you have realistically assessed your capabilities and balanced leisure in the to-do list.
- Sleep, eat, and exercise – Coping with stress is all about treating your body properly. Eat food that nourishes you, exercise for a minimum of 30minutes per day, and get not less than 7hours of sleep.
Learning starts from learning the alphabet so here’s an A – Z of Stress Management:
- Always take time for yourself, at least 30 minutes per day.
- Be aware of your own stress meter: Know when to step back and cool down.
- Concentrate on controlling your own situation, without controlling everybody else.
- Daily exercise will burn off the stress chemicals.
- Eat lots of fresh fruit, veggies, bread, and water; give your body the best for it to perform at its best.
- Forgive others, don’t hold grudges, and be tolerant — not everyone is as capable as you.
- Gain perspective on things, how important is the issue?
- Hugs, kisses, and laughter: Have fun, and don’t be afraid to share your feelings with others.
- Identify stressors and plan to deal with them better next time.
- Judge your own performance realistically; don’t set goals out of your own reach.
- Keep a positive attitude, your outlook will influence outcomes and the way others treat you.
- Limit alcohol, drugs, and other stimulants, they affect your perception and behaviour.
- Manage money well, seek advice and save at least 10 percent of what you earn.
- No is a word you need to learn to use without feeling guilty.
- Outdoor activities by yourself, or with friends and family, can be a great way to relax.
- Play your favourite music rather than watching television.
- Quit smoking: It is stressing your body daily, not to mention killing you too.
- Relationships: Nurture and enjoy them, learn to listen more and talk less.
- Sleep well, with a firm mattress and a supportive pillow; allow plenty of ventilation.
- Treat yourself once a fortnight with a massage, dinner out, the movies or whatever you enjoy.
- Understand things from the other person’s point of view.
- Verify information from the source before reacting.
- Worry less: it really does not get things completed better or quicker.
- eXpress: Talk your feelings out with people you love and trust.
- Yearly goal setting: Plan what you want to achieve based on your priorities in your career, relationships, etc.
- Zest for life: Each day is a gift, smile and be thankful that you are a part of the bigger picture.
MOST IMPORTANTLY
Believe in yourself. All situations can be made into win-win situations if you relax and stay focused with a positive attitude. If you think you can… you can!
Don’t try to be perfect. It’s important to aim high and try to reach for the stars. But keep things in balance. If you think that “anything less than perfect means I’ve failed” then you are creating mountains of unnecessary stress for yourself. Focus on doing your best but recognize that none of us can be perfect all of the time.
Take steps to overcome problems. Stay practical. Whenever faced with a roadblock, if you find yourself running out of ideas to fix the problem look around. There might be someone you know who can help you through.
Don’t keep things bottled up. Confiding in someone you trust and who will be supportive is a great way of alleviating stress and worry.
Keep things in perspective. Life is full of challenges. No one challenge is so big that it blocks our road to success. Don’t make it one!