How To Overcome Stress In Everyday Life
What Causes Stress?
More than 70 percent of American adults admit they feel stressed or exhibit anxiety symptoms on a daily basis. There are three main types of stress: acute, episodic and chronic. Acute stress is caused by a short-term event, such as planning a wedding or another event. If the acute stressor is traumatic, such as the death of a loved one, that will tend to stay with us forever. Episodic stress is also short-term forms of stress, but these occur more frequently. For example, feeling pressured to meet work-related deadlines or making sure the kids get to school on time are episodic stressors. Chronic stress is long-term stress due to major life events, such as relationship issues, illness, owning your own small business and more.
The American Institute of Stress (AIS) associates more than 50 side effects to stress. Stress causes mood and physical changes. You may begin to lose focus on a task, feel overwhelmed, experience bouts of anger, have frequent headaches, not be able to sleep, experience tense muscles and feel incredibly tired. Stress can lead to tobacco, drug and alcohol use; gambling; impulse buying; decreases in productivity; overeating; withdrawals from social functions; not exercising as much; ebbs and flows in mood; and more. If untreated, stress can cause anxiety, depression, acid reflux, other mental-health-related issues, heart disease and stroke.
The Workplace
Many of us have 9-to-5 jobs, so that means we spend just as much time with co-workers as we do our loved ones. More than 70 percent of Americans, according to the American Psychological Association, deal with work-related stressors on a regular basis. Work-related stress can impair relationships with co-workers, superiors, clients, colleagues, etc. It may cause you to not know when to stop working. You could worry about the competition or being viewed as "lazy" if you do not work 24/7. This is especially true in today's world, where we are connected at all times via our smartphones. Or you could slack off due to stress. Whatever the issue, it could cost you a valuable promotion or other opportunity and your boss thousands of dollars of your unproductive time.
Our Relationships
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Cohabiting with others can present challenges and stresses. Whether you're living with a significant other, parents, sibling, friend or roommate, each presents its own set of unique stressors. You may feel like you can't have privacy. You may feel pressured to meet your parents' expectations, what your roommate doesn't clean up his mess or that your boyfriend always plans things at the last minute. Meeting in the middle and communicating can relieve even the most stressful of times.
Finances
Even if your finances are in top shape and you have money in the bank, your stock portfolio and other assets, finances could still be one of your main concerns. On the contrary, stress seems to pile on when you are worried that you can't pay your monthly bills and provide at least a comfortable lifestyle for you and your family. You may have outstanding student loans or thousands of dollars in credit-card bills. Finances can inhibit every other facet of life, causing stress and overall unhappiness.
Health
You may be worried about your health or the health of someone close to you. If you're struggling with a recent diagnosis or worrying about what the future holds, that can be a major source of stress, anxiety, and depression.
Death of a Loved One
No matter the cause, most of us grieve when we lose loved ones. In addition, funeral planning, financial woes and worries our own mortality (and the rest of those around us) provides a breeding ground for stress.
Our Appearance and Personality
You wake up with a red pimple in the middle of your forehead. You see a new wrinkle around your eyes. You're quiet in social settings. You had children and can see the stretch marks every time you look in the mirror. Your hair is gray. People may think you're "weird." We all worry about our appearances and traits in one form or another. These things can negatively affect us and our images of ourselves.
Our Past
We may not forgive ourselves or others for something that has happened in the past. Something traumatic may also haunt our thoughts and dreams, such as being part of the military during times of war. Post-Traumatic Stress Disorder (PTSD) occurs in at least one-third of individuals who have experienced a traumatic event in his or her life
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How To Prevent Stress
Hundreds of natural remedies can help you curb stress when it's at its peak. Be sure to do something that you enjoy. If you enjoy reading, then stock up on your favorite author's works and read until you feel better. Go for a run in the park. Talk to someone you trust about your stressful day at work. Be attuned to your triggering stressors and learn how to manage them.
Some ways to naturally reduce stress include:
Meditation and Deep Breathing
Take a break from what you are doing and take some deep breaths. This can be done wherever you are - behind your desk, while driving your car, in the middle of a busy coffee shop at morning rush hour, when your child is throwing an epic temper tantrum in the middle of a toy aisle. Close your eyes and think of something positive. Giving yourself a mental break in all of your current stressful madness can have powerful effects. Pair this with some light yoga to take in all of the relaxation you can muster. This will ease your muscles in your back, neck, chest and other locations on your body.
Listen to Music
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Whether you enjoy classical Beethoven or today's most popular rap artist, play some music to soothe you. Music is an ultimate cure-all to relieve stress, inhibiting cortisol and epinephrine (the stress hormones) and other factors that produce stress responses in your body. Having surgery or feeling nervous about a class presentation? Listen to your favorite jam to help clear your mind.
Exercise
Get your blood pumping to increase your heart rate but lower your blood pressure. Exercise's natural endorphins help you decrease stress.
Join A Religious Communit
Practicing your religion of choice gives you a chance to meditate and reflect on daily happenings. Also, you are with like-minded people, which can alleviate stressors in your life.
Laughter
It's true that laughter is the best medicine. If you're having a particularly trying day, schedule a lunch date with your best friend who always makes you laugh with her quirky jokes. Spending time with loved ones goes a long way in your battle against stress. Watch a comedic movie or television show. Your stress (and fatigue) will be gone.
Chew Gum
When you're chewing gum, your focus could be on the physical act of chewing the piece of gum. So, stock up on your favorite wintergreen, spearmint or classic bubble gum and chew to your heart's content. Your cortisol levels will decrease, and so will your stress.
Write
Keep a journal by your bedside or in your desk at work. Write down your thoughts and feelings each time you are stressed. Writing is wonderful therapy. Start a gratitude journal or place one piece of paper in a jar every day for a year. Write about what you are thankful for. Realizing your blessings, even the small ones, can help you overcome stress.
Take a Nap
Grab a blanket and take a nap in your favorite spot. While you sleep, the stress will melt way from your mind - and so will your high cortisol levels. Also, getting enough sleep at night (at least your due diligence of six to eight hours) will help you feel ready to tackle the upcoming day.
Quality Time with Your Pet
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There's nothing like the unconditional love of a pet to receive stress. Spend some time with your favorite furry friend. Cuddle with your cat or take your dog for a walk.
Hugs and Kisses
Give a loved one a hug. Kiss your significant other, and if the mood is right, enjoy sex with him or her. Sex lowers blood pressure, stress, and other negative health and mood factors.
Get Creative
Write the next great American novel. Learn how to code your own website. Paint your emotions on the blank canvas in your closet. Make your next culinary masterpiece. Do whatever makes your creativity spark.
Create Structured To-Do Lists
Plan out your week with to-do lists and allot time per day to effectively manage your time. Give yourself realistic deadlines and try to adhere to them. This will make your accountable and avoid procrastination. On the opposite end of the spectrum, it will also ensure that you aren't doing too much. Learn to balance your time for personal and professional duties. Build in relaxation time.
Light a Candle and Take a Bubble Bath
Take 30 minutes or so to yourself and take a bubble bath. Or, if you're not into that, take a long, warm shower. You may even want to light a candle or 10 to breathe in some relaxing essential oils. The following essential oils and their aromatherapeutic qualities significantly reduce stress and anxiety: lavender, sandalwood, Roman chamomile, orange blossom, rose and frankincense.
Regulate Your Diet
If eat cheeseburgers, drink soda and consume chocolate-chip cookies on a regular basis, chances are that you do not feel your best. Add green tea, Omega-3 fatty acids, and other healthy foods to your diet. Taking dietary supplements, such as lemon balm, kava-kava, and Valerian could also help you. Limit your caffeine intake, as it can give you the jitters and actually make stress worse.
Say No When You Need To
Are your in-laws begging you to bring their grandchildren to their home? Is your boss pressuring you to take on more work than you can handle? Is your friend giving you a guilt trip for not going out on a blind date with her acquaintance? If you aren't comfortable with something - or honestly do not have time - learn to say no. Your mental health will thank you for it.
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