Stress is the body’s physical, mental, and emotional response to changes that create taxing demands. In itself, stress isn’t always a bad thing. Eustress, or good stress, for example, can motivate and energize.
However, when your level of stress level exceeds your ability to cope, it can hurt various aspects of your life. It is, therefore, important that you know how to handle stress in life.
Why it is Important to know how to Deal With Stressful Situations
Over time, constant exposure to stress can affect your entire well-being.
When it comes to your physical health, stress increases the risk of many serious conditions including heart disease and gastrointestinal problems. You are also more likely to experience frequent colds or flu, headaches, and have trouble sleeping.
Stress can also wreak havoc on your emotional and mental health. Mental issues include poor concentration, forgetfulness, learning problems, and frequent negative thoughts. Emotional challenges can include anxiety, depression, anger, irritability, and feelings of helplessness, among others.
People struggling with stress and anxiety may also experience see some behaviour changes. For example, poor eating habits, abuse of alcohol or drugs, and increased overall recklessness.
How to Handle Stressful Situations
Tip 1: Find Out What Your Stressors Are
The first step in knowing how to how to handle stress starts with identifying your stressors. Psychologists define a stressor as anything that causes the release of stress hormones. Events, environments, and people are examples of different types of stressors.
The most effective way to figure out the source of your stress is to keep a stress diary or journal. To get the most out of this activity, keep the following in mind.
- Make note of moments that create stress.
- Write down how you felt, both physically and emotionally. Also, how you responded to them and how you coped.
- Don’t judge your experiences or your reactions. Remember, this is a learning exercise
Tip 2: Have a Stress Management Plan
A huge part of knowing how to handle stress in life has nothing to do with the actual stressor. Instead, figuring out how to handle stressful situations is about how you handle that stressor. So once you identify your stressors, you need a stress management plan.
The Mayo Clinic created four strategies that you can incorporate into an effective stress management plan. They are – avoid, alter, accept, and adapt.
- Avoid – Learn to say no to stressors that are within your control. For example, don’t take on more tasks than you can manage in a reasonable time.
- Alter – Try to make changes that can improve your stress level. For example, to manage a heavy workload you could ask for help or request a later deadline.
- Accept – Fighting stress can sometimes make things worse. You may be better off if you can accept things as they are.
- Adapt – Changing how you view a stressor you cannot control, could allow you to regain control.
Tip 3: Spend Time in Nature
A powerful way to handle stress in life is to spend time in nature. Research reveals that as little as 10 minutes in nature can lessen the effects of both physical and mental stress.
Here are a few ways you can spend more time outdoors.
- Add a daily walk on a local hiking trail to your routine.
- Go on a bike ride around your neighbourhood.
- Have lunch outdoors.
- Walk instead of drive when you can.
- Have a picnic in the park.
Tip 4: Get Moving
Physical activity has immediate and direct stress-busting benefits. Continuous exercise or movement produces endorphins, often called natural “feel-good” chemicals. Endorphins help relieve pain and create feelings of pleasure or euphoria.
So when feelings of stress and anxiety start to surface, get up, and get moving. Pick an activity that you enjoy. Here are a few examples.
- Go up and down the stairs.
- Take your dog or a friend’s dog for a walk.
- Hit the dance floor.
- Take a Hatha yoga class.
- Go for a few laps in a pool.
You don’t have to spend hours exercising to experience the stress-relieving benefits. Research suggests 30 minutes of continuous exercise is all it takes for endorphin release.
Tip 5: Get Plenty of Quality Sleep
Stressful life events can affect sleep. However, lack of sleep can also increase levels of stress hormone. That’s why if you want to know how to deal with stress and anxiety, it’s so important to make getting plenty of sleep a high priority.
Here are a few quick ways you can train yourself to get the best night’s sleep possible.
- Go to bed sleep at the same time each night.
- Get up at the same time each morning, even on the weekends.
- Don’t drink caffeine and alcohol late in the day.
- Stay away from nicotine or nicotine products.
- Don’t exercise within 2-3 hours of your bedtime.
- Meditate twenty minutes before you go to bed.
- Turn off your electronic devices an hour before going to bed.
Tip 6: Learn How to Manage Your Time Better
Good time management is critical if you want to deal with stress and anxiety effectively.
Knowing how to manage your time keeps you from overextending yourself. It also ensures that you have enough time to do your most important tasks.
The following practices below can help you get things done and stay on top of your commitments
- Set clear priorities.
- Don’t over-commit yourself.
- Always work with a schedule.
- Delegate tasks to others.
Tip 7: Make Time for Fun and Relaxation
Stress can disrupt nearly every system in your body, throwing it off balance. Making time for fun and relaxation helps restore the body’s healthy balance. Making a habit of relaxing can also help build resilience which, can help you handle a stressful situation.
Fun and relaxation should be intentional so schedule some time for it on your calendar. Also, make sure whatever you do is just for fun. It’s even better if you can do those activities with your friends.
Conclusion
Nobody can avoid stress. At one point or another everyone is going to have to deal with it. Not knowing how to handle a stressful situation can affect your entire well-being. Use the above tips to not only manage stress and anxiety but, to keep those feelings from taking control of your life.
