How to Deal With stress – Wherever it Comes From for you
According to recent studies on stress, 91% of Australians feel stressed about one or more aspects of their life. Around 450,000 workers in Britain believe work is making them sick, 86% of Chinese workers are stressed, and 77% of Americans experience stress which impacts their health.
It’s a worldwide problem. Without healthy coping mechanisms, it can even have a serious impact on our physical health:
- A lower immune system and experiencing illness more often
- Tension headaches and migraines
- Insomnia, depression, and anxiety
- High blood sugar, blood pressure, and an increase risk of heart attack
- Tense muscles and a low sex drive (no one wants that!)
It’s a horrible feeling. Sometimes it feels like stressors will never go away, like stress is consuming your life, or there’s no clear solution to make things easier.
The good news?
From work to finances, relationships, and everyday anxiety, there are positive, constructive, and super effective ways to manage stress. In this blog, we share how to deal with stress – no matter where it comes from for you.
The Three Types of Stress: Acute, Episodic, and Chronic Stress
Before we jump into how to deal with stress, it’s important to understand the three different kinds of stress and determine what kind of stress you’ve been dealing with. Here’s a quick run-down:
- Acute stress. This kind of stress is brief and often passes quickly. It is the most common kind of stress because it comes from reactive thinking – for example, you might be stressing about an upcoming event or deadline, certain situations, or demands from friends, family, and coworkers.
Stress is induced in the moment by negative thinking and can cause headaches, stomach aches, muscular pain, and moments of anxiety and depression.
While stress can come and go, it’s important to get the support you need in stressful times. If you find yourself becoming stressed more often, get in touch with your doctor or counsellor for support.
- Episodic stress. This occurs for people who experience acute stress frequently. You might feel rushed or pressured and feel your life is too chaotic. There are two kinds of people who are more likely to experience “episodic stress”; Type A people who are competitive, aggressive, impatient, and even aggressive, and; the “Worrier” who lives with excessive negative thoughts and can forecast a catastrophe well ahead of time.
Episodic stress can cause concentration issues, anger, depression, memory loss, fatigue, relationship problems, a compromised immune system, and much more.
If you’re experiencing episodic stress, it’s time to step in and contact your doctor for mental health support and develop some constructive stress management techniques.
- Chronic stress. This is the worst kind of stress possible. If chronic stress is left untreated, you can cause irreversible damage to your physical and mental health. People who have experienced abuse, poverty, unemployment, a dysfunctional family, substance abuse, or a broken marriage often experience chronic stress.
Chronic stress can lead to a feeling of hopelessness, can’t see an escape from the stress, and give up on looking for solutions. It can even be a change in the hardwiring of their neurobiology of the brain and body, so poor habits and negative thinking becomes ingrained in their bodies.
If you are experiencing chronic stress or know someone who might be, please seek professional help or call LifeLine on 13 11 14. You are not alone.
How to Cope With Workplace Stress
One of the biggest sources of stress reported worldwide is workplace stress. Some common stressors at work include:
- Not getting paid enough
- Working super long hours or unpaid overtime
- A huge workload and seemingly not enough hours in the day
- Unachievable, rolling deadlines
- Low levels of recognition or appreciation
- Few (or no) opportunities for career advancement
- Unclear instructions and feeling stuck
- Work isn’t engaging or challenging – it’s not your passion
- There are conflicts with coworkers and an overall lack of support
- Management is harsh and setting unachievable standards
The major problem with workplace stress is that it doesn’t just disappear when you go home. Workplace worries can follow you home, set up shop in your head, and refuse to pay rent.
These stressors can even end up starring in your dreams, leading to a bad night’s sleep, fatigue, and a feeling of dread about having to do it all again the next day.
Workplace stress can be hard to kick. A lot of people who don’t like their job end up with episodic stress, anger, frustration, and concentration problems. Luckily, there are a few easy things you can do to relieve stress in the workplace.
Here are a few ideas on how to deal with stress from work:
- Take a minute for some breathing exercises in times of extreme stress. It’s important to make time for relaxation, no matter where you are. After a stressful phone call, conversation, or even after serving a frustrating customer, take a moment to close your eyes, take some long, deep breaths, and try to disconnect from the world for a moment. It really helps to refresh your mood.
- If possible, take a walk around the block or get out for lunch. Being stuck in a stressful situation or environment can be distressing. If possible, get out of the office for 10 minutes to half an hour for some fresh air. Studies have shown people who have gotten fresh air perform 20% better and have higher levels of serotonin. Get outside on your lunch break and refresh.
- Talk to your boss about what’s going on. If something is bothering you about your workplace or position, book a meeting with your boss to discuss it. Nothing will change if you never bring it up, so lean on your boss for support – they might be able to help improve the situation.
- Avoid alcohol, smoking, and substance abuse after work. It can be tempting to pour a glass of wine after a long, depressing, or irritating day at work to “take the edge off.” However, there’s a real danger of turning to the short-term relief of alcohol or drugs into an addiction. The short-term might feel great, but the long-term effects can be counterproductive – it can even make things worse.
- Take time to recharge. Nothing cures workplace stress like a holiday. If your coworkers, workplace, or boss have been bringing you down, make sure to save up some annual leave and take an extended break to refresh and reevaluate what you want from your career. It might be time to move on – or ask for more from your boss.
How to Deal With Financial Stress
Around 62% of people report feeling stressed about their finances – even more so since the COVID-19 lockdown and restrictions. A lot of people have had their shifts cut. Others have lost their jobs completely.
Sometimes, financial stress can come from simple unimportant things like purchasing “Secret Santa” presents around the holidays, or meeting the gift demands of family members. Other times, it can be more difficult. Sometimes, there’s not enough money to pay the rent.
Financial stress is tough! But here are some ideas to help deal with money worries and stress:
- Track your spending. One day it’s payday, the next your bank account is tapped out. It can happen in a matter of 24 hours, so it’s important to keep track of spending and create a budget for your daily or weekly spending.
- Determine what’s making you stressed and create a plan. What is it that’s causing stress? What’s costing too much? What expenses can you cut out for a better bottom line? Sit down and think about things you can eliminate from your weekly spending, like that $6 cup of coffee from the cafe down the street, or the sneaky cheeseburger you snag on the way home from work. Create a plan for cutting down costs and review it once a fortnight to see if it’s working.
- Avoid temptation. If spending is a big problem for you, make sure to steer clear of shopping centres, fast food restaurants, bottle shops, and maybe even social media – online shopping ads are a major budget killer, so keep social scrolling to a minimum.
- Take a minute to remember what’s important. I know it’s frustrating sticking to a budget, especially when you’ve been drooling over the latest Nikes online. However, it’s important to remember the important things – like spending time with friends, getting into your hobbies, and working on personal relationships. You don’t need material objects to be happy!
- Set goals – and remember, progress takes time. The worst part of financial stress is that there’s no quick fix. Building up savings takes time – it won’t just happen overnight, unless you win the lottery (good luck). Keep in mind that Rome wasn’t built in a day, and you’ve got plenty of time to breathe, save, and get things back in order.
Managing Stress and Anxiety in Everyday Life
When you suffer from clinical depression and anxiety, it can be exceptionally hard to maintain stress. Even the little things can cause stress like loud noises, constant chatter at work, big crowds, running late, traffic, and more. Being too social can even cause stress and exhaustion.
It’s easy to let these negative emotions overwhelm your mind and body on a daily basis. Here are some quick tips to help manage stress and anxiety:
- Reach out and keep connected. On your bad days, make sure to reach out to someone close to you – a friend, a family member, or even a medical professional – and express how you’re feeling. Bottling up your negative thoughts and feelings can be harmful, so be sure to talk to someone about it.
- Practice relaxation or meditation techniques. As I mentioned before, short breathing techniques can do wonders to relieve sudden bouts of anxiety. Find a quiet and comfortable spot at home, take a seat, close your eyes, and practice some deep, even breathing. Alternatively, keep your eyes open and identify three noises, three objects, and three colours around you. It will help keep your mind focused and relaxed.
- Keep breathing. When you’re in the middle of a sensory overload, it feels almost impossible to calm down. However, it’s essential to keep breathing. Make it your mantra – “keep breathing” or “breathe in and breathe out” as you inhale through your nose for 3 – 5 seconds, then breathe out for as long as possible through your mouth. Again, this will keep you focused and help calm your heart.
- Book in a workout every morning. Exercise pumps your body full of endorphins and makes you feel naturally happy. Book in a cardio session in the morning for an all day booster, or head to the gym after a long day to expel some stress, frustration, and energy on a punching bag. You’ll feel 10,000 x better, I promise!
- Challenge your negative thinking. Depression and anxiety has a tendency to lie to you. It might think you’re weak or hopeless, but it’s simply not true. If these thoughts find themselves creeping into your brain, try looking at it another way – to quote Monty Python, “always look on the bright side of life.” Ask yourself for evidence. Ask yourself if you’d say these things to a friend. Cross-examine yourself, lawyer style. It’ll help cultivate more positive thinking and hopefully confidence!
Coping with Family and Relationship Stress
No one likes dealing with conflict – especially when it comes to friends, family members, and romantic partners. Most of the time, they’re part of your everyday life. When the norm is threatened, the fear of losing them starts to kick in – either fear or anger, frustration, and stress.
Stressors can be external (like sudden unemployment) or internal (like a marriage breakdown). Here are a few examples of how to deal with family stress and relationship stress in a healthy, constructive way:
- Recognise each other’s stress cues. Is something making you angry, short tempered, irritated, or stressed at home? There’s a good chance other people in your home are experiencing the same thing. It’s important to recognise when the other person is frustrated and know when to back down – ask them to do the same for you.
- Turn to your own support system – or develop one ASAP. It’s essential to be open about your feelings, even if it’s with an outsider for the time being. For example, if you’re having troubles with your partner, you might turn to your friends for support. Alternatively, if it’s your friends bothering you, you might turn to a parent or partner. If you’re not ready to take the bull by the horns, make sure to vent and express your feelings with someone close to you. It can be very therapeutic!
- Limit contact with toxic people. They say you can’t choose your family, or blood is thicker than water, blah blah blah… but that’s not quite true. You don’t have to continue torturing yourself and wasting your energy on toxic individuals. If you’re experiencing abuse, manipulation, and other poor treatment, attempt to limit your contact with this person. Again… It can be very therapeutic.
- Conserve your energy for things you can control. There are some things you simply cannot change. It’s easy to get caught up worrying about the “what ifs” – for example, “what if Mum and Uncle Dave have a fight at the Christmas party?” – but it’s unnecessary stress. It’s important to let go of the “what ifs” and focus on the present. You can’t control Mum or Uncle Dave. Sometimes it’s okay to accept that something is not your problem or responsibility.
- Listen to each other. The key to all healthy, long lasting relationships is communication and listening to each other. Listening to your partner, friend, or family member will make them feel cared and help you gain more perspective over their feelings. Ask them to do the same for you – but take turns, no yelling over the top of each other!
No matter where you’re at with stress, it’s important to get professional help to balance things out
Whether you’re experiencing work stress, financial stress, or general everyday anxiety, it’s essential to seek support and professional help. Voice your concerns. Share your thoughts. Be heard. Talking about your problems is therapeutic and sometimes it helps to get an outsider’s perspective.
Take these tips on board, but make sure to seek professional help too!
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