HOW TO OVERCOME STRESS AND BECOME SUCCESSFUL IN YOUR LIFE?

 

 

HOW TO OVERCOME STRESS AND BECOME SUCCESSFUL IN YOUR LIFE?

Stress is a feeling of emotional or physical tension that can come from any event or thought that makes you feel frustrated, angry, or nervous. It's your body's reaction to a challenge or demand. In short bursts, stress can be positive, such as when it helps you avoid danger or meet a deadline. But when stress lasts for a long time, it may harm your health.

Here are two main types of stress:

Acute stress is short-term stress that goes away quickly. You feel it when you slam on the brakes, have a fight with a partner, or ski down a steep slope.

Chronic stress is long-term stress that you can't seem to shake off. It can come from work deadlines, financial problems, relationship difficulties, or a health condition.

Stress is normal and everyone experiences it in response to situations considered threatening or dangerous. When you're stressed, your body responds by producing physical and mental reactions. These stress responses can be positive, keeping you alert to danger, motivated, or adaptable to new situations.

Stress in itself is not an illness but when you experience it frequently, it increases the risk of mental health conditions such as depression, anxiety, psychosis, and substance use problems.

Impact of Stress on Your Mental Health

Stress causes changes in the body that can range from mild to severe. Symptoms can be cognitive, physical, emotional, or behavioural. When under stress, your body’s autonomic nervous system takes control. This system regulates the function of your internal organs, such as the heart, stomach, and intestines.

Your muscles tense, there is an increase in heart rate and breathing, short-term memory becomes more effective and prepares the body for ‘fight or flight’ when you sense danger. Stress intensity or frequency can be good or bad. In small doses, it can improve thinking skills and help you cope in situations where you need to perform, like during an exam. It can also improve your ability to think on your feet, like figuring out a way to solve a problem on the spot.

Long-term stress has signs and symptoms that you can identify to help you manage it. Some common ones include:

Feeling overwhelmed

Anxiety and restlessness

Feeling hopeless and depressed

Panic attacks

Lack in self-confidence

Unable to make decisions

Uncaring attitude towards family and responsibilities

Mood swings

Loss of appetite and trouble sleeping

Change in sexual drive

Unmotivated and unfocused

Social withdrawal

Drinking too much

Reduced levels of performance and productivity

You can experience stress when:

There's pressure or a threat to your well-being with little or no resources to counter the problem

You have no network of support system in place

You experience major life changes such as losing a job or a change of environment

You're unable to sleep at night

You're in poor physical health

You find it difficult to control your emotions

How Long Does Stress Last?

It's normal to feel stressed sometimes, and it can happen over the short- or long-term. Long-term stress may cause unhealthy behaviour.  Try to prevent stress by avoiding your triggers and seek medical attention when you:

Can’t cope with the pressure and demands of your life

Have thoughts of hurting yourself

Have taken steps to manage your stress but your symptoms persist

Feel chest pain and experience shortness of breath, back pain, pain burning into your shoulders and arms, dizziness, or nauseous.

Prevention and Treatment of Stress

Different triggers cause stress. Identifying your trigger will make it easier to develop personalized ways to deal with stress or experiment with various ways to manage your mental health. Here are some basic approaches.

Exercising regularly. Daily exercise produces stress-relieving hormones that improve your physical and mental health.

Have a support system. Reach out to others. Attending support groups or stress management programs, consulting a health care professional, or talking to a friend helps.

Engage in hobbies you enjoy. Intentionally setting time to do something you enjoy can help you relax and increase your overall mental health.

Eat healthy. When you eat healthy foods, you reduce stress triggers and stabilize your mood. 

Practice relaxation techniques. Adopt a technique that works for you such as meditation, yoga, deep breathing, or massage to manage your stress levels.

Manage and prioritize tasks. To avoid feeling stressed, consider establishing a system where you address the most important tasks first and gradually work your way through the ones of lesser importance.

Know your triggers. Identify the types of situations that make you feel out of control — these are your triggers. When you know what your triggers are, you can avoid these situations or manage them better.

Strategies to overcome stress

Track your stress: Keep a journal for a week, noting down stressful situations and your reactions. This will help you identify patterns and your personal triggers.

Mind-Body Techniques:

Relaxation Techniques: Practice deep breathing exercises, progressive muscle relaxation (tensing and releasing muscle groups), or meditation. These techniques trigger the body's relaxation response, promoting calmness.

Mindfulness: Focus on the present moment. Mindfulness exercises can help detach from worries and anxieties.

Lifestyle Changes:

Exercise Regularly: Even moderate physical activity like brisk walking or yoga releases endorphins, natural mood elevators that combat stress.

Healthy Diet: Avoid sugary foods and processed meals. Opt for a balanced diet rich in fruits, vegetables, and whole grains to keep your energy levels stable and support your overall well-being.

Quality Sleep: Aim for 7-8 hours of quality sleep each night. Develop a relaxing bedtime routine to ensure restful sleep.

Social Support: Connect with loved ones, friends, or join a support group. Talking about your stress can be very helpful.

Time Management: Plan your day, set realistic goals, and delegate tasks when possible. This will help you feel more in control and reduce overwhelm.

Positive Self-Talk: Challenge negative thoughts and replace them with positive affirmations.

Leisure Activities: Make time for activities you enjoy, whether it's reading, listening to music, spending time in nature, or pursuing a hobby.

Stress management is an ongoing process. Find what works best for you and be patient. If you feel overwhelmed by stress, consider seeking professional help from a therapist or counsellor who can provide additional guidance and support.