Here are some Steps You can take to manage and overcome stress
What comes to mind when you think of stress?
For me, it’s a cup of hot chocolate, as this can be a stress relieving exercise.
Stress is not new to many of us. It stems from normal every day situations and interactions with others.
What is stress?
Stress is a condition in which one’s mental tension is increased due to surrounding difficulties. Stress can be a good thing. We as humans are able to grow by having our capacities being challenged and stretched at different stages in life.
Take for instance pregnancy, it can be a very stressful period in a woman’s life, but the end goal is the birth of new life.
Stress becomes harmful, when it is continued with no end in sight, subsequently, one’s ability to adapt to such difficulties gets impaired.
How Stress Affects the Body?
Stress increases the levels of a hormone known as cortisol. Cortisol helps the body to deal with stressful situations, helping to sustain the fight or flight response for example.
Persistent high levels of cortisol however, could lead to a myriad of health problems such as hypertension, high blood sugar, weight gain, insomnia and decreased immunity levels.
How can one reduce their stress levels?
The easiest way to reduce one’s stress level will be to cut out all stressors and remove all root causes of stress. This may not be the best method in all cases and is not always possible.
In these cases we must find ways to adapt, viewing such stressful situations as obstacles to overcome, while becoming the best and improved versions of ourselves. For every effect there is a root cause.
In this article, we will attempt to identify some of the root causes of stress and steps you can take in order to manage and overcome stress.
Friendships and relationships
“A man’s enemies are members of his own household”; this quote taken from the Bible is indeed true. Those with some degree of closeness to you know you the best. Two reasons why this could act against you are — Familiarity breeds contempt and secondly they know exactly what can get you riled up, your weaknesses and insecurities. It all boils down to knowing the people around you and knowing your triggers and stressors.
One key to thriving in our interpersonal relations is to Identify your tribe, and what I mean is that you identify those who have the same ideals and viewpoints as you and know where you can expend your energy or conserve it.
In cases of close acquaintances with personality disorders, such as Narcissistic personality disorder, going no contact is often suggested. I would suggest no contact only after you’ve tried other strategies such as talking it out, setting boundaries, therapy/confession to one another/ prayer as one’s situation calls for it.
Internal conflict
Sometimes all of this stress is really generated by oneself and not someone else, nor external circumstances. We tend to overthink and ruminate over what should be a bygone. We allow others to live rent free in our heads. Sometimes we try to control others and the narrative when life is one huge roller coaster.
Take life as it comes, stop overthinking, stop over explaining, stop trying to vindicate you, stop trying to impress. Whatever will be will be!
Be truthful to yourself, you can’t control people nor external circumstances but you can control yourself.
Sometimes our self-centeredness is the problem. A self-centred person will always face frustration, simply because you are not the centre of gravity and the world will not revolve around you. Try to focus on resolving an issue that will benefit others as well, then the universe will gravitate to helping you.
Take a cue from many of the successful people in the world, they are valuable because of their help to others.
Be Intentional about your life
In order words, learn to make plans for your life. There is a saying that, ‘if you don’t plan your life, your life will plan you’.
Learn to make plans. It’s a healthy habit to build and you can start right now, tonight. Have aplan for tomorrow. Have a plan for next week and for next month. Then have a 6 month plan. How do you envision in your life in the next 5 or 10 years?
How can you get your dreams to become reality? Write down your vision for your life and take steps towards achieving it.
Develop health money habits
Let’s face it; money does make the world go round. Knowing how to handle your finances can bring you a lot of rest in life. Study to know which ventures to embark on, which investments to pursue and start saving for emergencies.
Take charge of your finances. Knowledge is power, read books on money and finance, watch talk shows, listen to podcasts, ask for advice from people you know are good at handling money. I don’t mean people who splurge and seem to be rich, I mean those who seem to be unperturbed by emergencies. Learn how to purchase things wisely.
Improve your Sleeping Habits
Cultivate a healthy sleep culture. If you can binge watch tv shows for 16–20 hours and then sleep off whenever, it also means you’ll be waking up whenever. Here’s a caveat, loss of sleep contributes to memory problems and poor brain health. Stop borrowing time today, which you will have to repay its interest tomorrow.
Work: Learn to take it in stride
You might not be responsible for someone’s actions in the workplace but you can take control of your responses. Learn to respond and not react. If you have a colleague or boss who stresses you, study them and you can know how to navigate them better.
As the saying goes, ‘know thyself, know thy enemy’. Know when to defuse, ignore or escalate based on the situation.
Be Conscious about Exercising
Exercise can decrease your cortisol levels. It can also help you to keep fit, regain confidence about your body and get you socializing. The goal is to try and spare at least 90–150 minutes a week to exercise.
When it comes to exercise remember that less is better than nothing at all. Stick to what works for you. If you’re an introvert, try YouTube videos, try skipping indoors. If you hate standing, there are exercises that can be done lying down. Just start something!
Watch your Diet
Certain foods and drinks will make you feel good temporarily but you have to consider their long lasting effects on your body.
Focus on foods containing the minerals and vitamins your body does need. For example, chocolate releases some feel good hormones which can temporarily alleviate stress, but these in turn may fuel an addiction for it, potentiating the harmful effects of sugar in your body.
Take steps to reduce alcohol, flour based products, sweets, fried, salty and fatty foods. Instead, increase your intake of dark chocolate, smoothies, fresh vegetables and supplements.
Plan to have fun
Take a break, go on a vacation. Take a sick leave if need be. Plan for healthy interruptions to a monotonous routine. Go watch an art exhibition, go sightseeing to the night club, go on that roller coaster ride. The world won’t stop spinning because you decided to take a break and have fun.
In conclusion, life can and will be full of challenges but we don’t have to let stress take a toll on us.
Build on the points suggested and you will have defense mechanisms in place to manage and overcome stress.
You’ve got this, plan to win and you will against all odds!
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