Stress Management Techniques, Activities Coping Strategies

Stress Management Techniques, Activities Coping Strategies A recent report from the American Psychological Association indicates the average stress levels in the US are at their lowest since 2007, the current average being 4.9 on a scale of 1 to 10. (The average perceived healthy level of stress is at 3.9.)ButAlmost 75% of Americans report having experienced at least one stress symptom in the last month. If we narrow down the sample to only include people younger than 35, the number becomes 95%.Millennials, Gen X, and Gen Z all experience greater levels of stress than any generation before them. If this trend is sustained, the next decades will bring a real stress epidemic.But what can we do about it? Is stress actually that much of a problem? How can you manage it successfully?This article will explain the phenomenon of stress, as well and show you exactly how to manage long-term stress and why its so important.What Is Stress in the First Place?Before we tackle the issue of stress management and outline the most successful methods of dealin g with stress, its crucial to actually understand the issue in question. And this is where we encounter the first problemStress cannot be defined easily, mostly because its a very subjective phenomenonaffecting different people in different ways. Even the American Institute of Stress states that stress, however common and problematic, is not a scientifically-useful term.First things you need to know, though, is that stress:is a natural physiological reaction that you cannot avoid;is not necessarily badin fact, you need stress to survive.Defined very broadly, stress is our bodys physical response to any changeoccurring in our environment, in our thoughts or within our bodythat requires adjustment.When we are stressed, our body reacts as if we were under attack and releases a mix of chemical substances and hormones to prepare us for physical action: our blood pressure rises, unnecessary bodily functions such as digestion are shut down, and we experience a boost of energy.Sounds good s o far, doesnt it? So why are we making such a big deal out of stress?Why Do We Need Stress Management?When were stressed, our body enters a mode called fight or flight. Our blood flow is then directed only to the most important musclesthose we need to defend ourselves or run away. Our brain function becomes limited to instincts.While stress as such isnt a negative thing, it can severely hamper our lives if we are experiencing it continuously over long periods of time.As mentioned above, stress changes the way our body functions. Such changes, if prolonged, can lead to adverse effects on our physical and mental health.Negative effects of prolonged stressThe most important adverse effects of long-term stress can be grouped into 5 key areas: physical, emotional, cognitive, and behavioral.Physical effectsIncreased blood pressureIncreased heart rateIndigestionFrequent coldsAcneEmotional effectsDepressionAnxietyIrritabilityPanic attacksOverwhelmednessCynicismCognitive effectsTrouble conce ntratingFeeling of a brain fogSelf-doubtInability to finish tasksPoor judgmentHampered decision-making skillsBehavioral effectsSocial isolationLack of motivationDistorted patterns of sleep (sleeping too little or too much)Loss of sense of humorIncrease in the intake of psychoactive substances: nicotine, caffeine, alcoholIm sure its quite a comprehensive list of things youd rather avoid. But all these might happen if you experience stress for too long.Enter: stress management.As I said earlier, stress is something you cannot (and shouldnt) escape altogether. The key is to learn how to deal with it in a sustainable way so that you can enjoy the short-term benefits of stress-induced high performance while keeping your body and your mind healthy in the long run.Be careful, thoughTheres lots of snake oil out there. Many dubious self-help gurus will recommend various medications and magic therapies to combat stress-related problems. Below, youll find a list of techniques supported by legi t research, so that you dont need to look elsewhere.How to Manage Stress (Science-Backed Methods and Techniques)1. Embrace stress instead of demonizing itA fascinating study conducted by Stanford and Yale researchers focused on how the attitude towards stress changes the way we deal with it.The assumption was that avoiding or reducing stress is often impossiblewho cant relate to that, right? Plus, trying too hard to reduce stress (e.g. avoiding the stress of paying bills) is a surefire way for the stressful factors to accumulate later on.The participants of the studymanagers in a large multinational banking firmwere shown different videos about stress over the course of 1 week. One group of participants would watch videos presenting the negative impact stress has on our health, another groupclips showing positive short-term effects of stress, as well as case studies of the performance-enhancing impact of stress.Over the course of the following weeks, the latter group turned out to p erform better, be more engaged at work, and report a 23-percent drop in stress-related physical symptoms, compared to the former group, as well as control.The takeaway is simplethinking about stress in terms of a challenge and opportunity, rather than an obstacle will help you tackle your stress triggers more effectively while, perhaps paradoxically, keeping you less stressed in the meantime.2. Use the four As of stress management: avoid, alter, adapt, acceptAvoidWe just said it: avoiding certain stressful situations isnt healthy (especially if the situations will need to be addressed in the future). ButYoud be surprised to learn how many stressors in your life you actually can eliminate.Try to avoid people who make you feel stressed.Learn to say no to things you feel you wont be able to handle.Prepare and analyze your daily to-do list. Consider what items are of the highest priority. If you feel you have too much on your plate, drop those chores that arent of utmost importance.Alte rIf something or someone causes you to stress, communicate it.Maybe your coworkers habits bother you and make you stressed at worktell them. If you dont voice your feelings, they will build up over time, consequently increasing the stress.If youre feeling stressed about something not directly linked to the behavior of people around you, communicate that to your close ones. They might be able to helpeven if not directly, at least by offering their support and understanding.AdaptIf you cannot avoid or alter what stresses you, change your expectations and attitude.Try looking at the bigger picture: will the stressful situation matter at all in a few months? Whats the actual worst that can happen? (Its almost never that bad.)Finally, consider readjusting your standards. Lowering the bar for whats good enough in certain areas of life can help you take a lot of stress out of everyday activities.AcceptJust think about this: in 2017, the most common source of stress in America was the futur e of the countryIm not trying to say its not worth the attention, but actually stressing over it is counterproductive.There are other stressors you cant prevent or change such as death and illness. The best way to cope with them is to learn accepting things as they are, instead of fighting a situation you cannot change.The rule of thumb: try not to worry about things you have no control over.3. Breathe (the right way)Thats right, something as natural as breathing can help you reduce your stress levelsif you use a proper breathing technique called diaphragmatic breathing. Heres how to do it:Sit in a relaxed position or lie flat on a comfortable surface.Relax your shoulders.Put one hand on your chest and one hand on your stomach.Breathe in through your nose for about two seconds. While breathing in, make sure your chest remains flat, while your stomach expands.Press gently on your stomach and exhale through your lips for about two seconds.Repeat for several minutes.Research has proven this technique works in particular when dealing with acute stressful tasks. Whenever something unexpectedly stressful happens in your life, spend a few minutes every day to breathe in this purposeful way. Itll work wonders. (As a bonus, this technique helps lower your blood pressure and heart rate, plus improve core muscle stability.)4. ExerciseYou knew youd find this tip here, right? Thats because it works so well!As little as 10 minutes of intense exercise has been proven to reduce anxiety as well as release chemicals responsible for memory, concentration, and mental sharpness. This is particularly important in periods of prolonged stress when the body limits the functionality of our brains, leading to the feeling of mental fog.5. Eat more food rich in omega-3 fatty acidsAccording to Joe Hibblen from the National Institutes of Health, omega-3s help quiet down the bodys response to inflammation, making your stress system more flexible.Studies clearly prove that omega-3s protect ou r bodies against the damage done by chronic stressparticularly, the alteration of glutamatergic synapses in the hippocampus.There were also clinical trials that showed these acids help reduce depressive symptoms.If you want to prepare yourself to better defend against long-term stress, include more of those ingredients in your everyday diet:Fish and seafood (in particular cold-water fish).Nuts and seeds such as walnuts and chia seeds.Plant oils: flaxseed, soybean, and canola, for instance.6. Practice transcendental meditationSound like an overly spiritual idea? But it works. This study has shown transcendental meditation helps decrease psychological distress, as well as blood pressure while helping boost our coping mechanisms.The technique is incredibly simple: you pick a mantra, a word or a sound from a specific set, and repeat it silently with eyes closed for 20 minutes twice a day.7. Take time off workNumerous studies point to the importance of taking short-term vacations for bet ter stress management. Taking a few days of work has been proven to increase well-being and decrease perceived stress levels both short- and long-term.Another study conducted at the University of California, San Francisco, found that a 6-day holiday improves bodily functions related to managing stress and results in feeling less stressed and less depressed.8. Help othersYale Universitys research suggests that affiliative behavioractions intended to help or please othersmoderates the effects of stress on positive affect, negative affect, and overall emotional functioning.Even small things that help others will greatly help you manage your stress levelswhenever youre dealing with stress, try to help others: hold the door or elevator for someone, ask people around you if they need help, assist your coworkers with difficult tasks theyre tackling, or spend more time helping your child with homework.9. Grin and bear itSmile. I mean it. Dont feel like it? Fake it.Its a very clever way to t rick your body into resisting stress.This study showed that people who smile while performing stressful tasks experienced less of a drop in a positive mood during the stressor. Thats because moving your facial muscles sends an electric message to your brain that influences your mood.Similarly, forcing yourself to keep good posture while performing a stressful task (such as a public speech or a difficult negotiation), results in higher self-esteem, more arousal, better mood, and lower fear, research shows.Key TakeawayHeres a quick recap of everything you need to know about stress and stress management:Stress is our bodys natural reaction to any change we need to adjust to.Short-term stress isnt harmful.You cant avoid stress altogether. What you can and should do is manage your stress properly.The most effective, science-based stress management techniques are: changing your mindset towards stress, performing diaphragmatic breathing, regular physical activity, eating an Omega-3-rich di et, transcendental meditation, regular vacationing, and engaging in affiliative behaviors.If you have more questions or need further assistance with dealing with stress-related issues, drop me a line in the comments, Ill be happy to help!