Psychological Stress
It is common knowledge that excessive stress can be
uncomfortable, but in extreme cases it can also lead to depression, illness,
and premature mortality. Even in everyday situations, it can be
debilitating and create such extreme anxiety that even the simplest of goals
and tasks may seem insurmountable. Stress is particularly harmful when the person
experiencing it feels that it is beyond their control or that the circumstances
causing it are occurring against their will. Fortunately, there is an array of strategies
to reduce stress, or at least cope with it when it arises.
The initial step in dealing with stress is to identify the triggers
that make you feel anxious, tense, and irritable. What
causes one person to worry may not be a big deal to
someone else. However, many
triggers are common or almost universal, and the main ones include concerns
about finances, trouble in relationships, and professional worries. Yet
there is a host of other ones that can put people over the edge, such as
sitting in traffic or simply not getting their way. It is imperative to refrain
from letting these daily hassles overcome you so that you will have the
necessary energy and patience to emphasize the more important issues in life.
After you have determined the triggers that
are foremost in making your life stressful, it is time to create an action plan
for how to cope with them. There are quick and simple things that are effective
for dealing with challenges ‘in the moment’. Though it may sound cliché, one of
the most effective is the age-old remedy of closing your eyes and counting to
ten. When done in conjunction with deliberate and focused breathing, this has
proven to lower blood pressure, increase oxygen in the bloodstream, and quickly
provide a sense of calm. People in stressful situations are probably unaware
that one of the automatic
stress responses of the central nervous system is that we immediately take more
breaths per minute, and these ‘stress breaths’ are shallow and from our chests.
The solution is longer and deeper abdominal breathing, which effectively shuts
down this automatic stress response and helps us relax. Some of the benefits of
this technique is that anyone can do it, no special equipment is required, it
can be done anywhere, and it has no monetary cost.
In the broad scheme of things, however,
frequently an enduring commitment is
required to handle the many repeated stresses of our busy modern lives. Proven
long-term strategies for stress reduction include getting exercise on a regular
basis, maintaining a balanced and healthy diet, and avoiding drugs and alcohol.
Yet one of the most helpful
approaches for committing to a less stressful life is simply to learn how to
say no. Taking on excessive responsibility can
make time management very challenging. It is understandable to want to do as
many constructive activities as possible, whether it be yoga classes, meeting
friends, going to a child’s soccer game, volunteering at a local charity, accepting
overtime at work, etc. However, maintaining a schedule that is too busy can
increase the occurrence of those pesky everyday stress triggers, i.e. being
late to an appointment. Similarly, it is important to always be mindful of the
big picture. Missing out on a social event or opportunity may seem like a calamity today, but will it matter a decade from now?
Probably not. When it comes to living a relaxed and peaceful life, less is
more.
People who find it difficult to achieve
lasting stress relief using the methods and techniques described above may need
to seek help from others. This can be as easy as reaching out to friends and
family. Indeed, it is essential for stressed out individuals to stay connected
socially because isolation can lead them to think that the source of the stress
is more significant than it really is. Getting the opinions of loved ones helps
provide context and a more balanced view of reality. Still, individuals with severe
or constant stress may need to seek professional advice. Licensed counselors are trained in
fields like cognitive-behavioral therapy (CBT), which is designed to instruct
patients on how they perceive stress and how this impacts their responses to it.
Alternatively, biofeedback therapy in a lab or doctor’s office can teach
patients how to control various bodily functions, such as muscle tension and
skin temperature, through their minds.
Yet some have questioned whether reducing stress is the right approach to
mental health and wellbeing. Professors
at Stanford University are now claiming that embracing stress—at least in moderation—is a better alternative.
Alia Crum’s research on
the role of mindset in handling stress demonstrated that viewing stress as
helpful instead of harmful had more effective outcomes in the long run.
The fundamental assumption is that if people automatically view stress as a negative experience, some people
will seek avoidance in a manner that is not positive, such as via
procrastination, ignoring responsibilities, or resorting to drugs or alcohol.
Her study revealed that when people seek avoidance as a remedy, the long-term
risk of serious consequences, such as depression or divorce, increase. Therefore,
Stanford psychologist
Kelly McGonigal urges people to perceive stress as an energy source that can
help them accomplish their objectives, to convince themselves that they
are strong enough to handle stress, and to understand that stress is something
everybody must cope with. In other words, stress is normal, and the more we can
accept it, the easier it will be for us to avoid becoming overwhelmed by it.
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