10 Tips to Cope with Life Stress
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What is stress?
Multiple definitions exist for stress, however these are some that many people are able to relate to:
“Situations or events that put pressure on us – for example, times where we have lots to do and think about, or don't have much control over what happens.
Our reaction to being placed under pressure – the feelings we get when we have demands placed on us that we find difficult to cope with.” Source: www.mind.org.uk
On a physiological level the stress hormone induces a ‘fight or flight’ response in our body to help us prepare for any dangerous situations. Physical indications of the fight or flight response are:
Dilated pupils – allowing more light into the eyes to improve vision
Flushed skin – blood flowing to muscles, brains, legs & arms increases
Rapid heart rate - respiration rate increase to provide the body with the oxygen to respond to danger Source: www.verywellmind.com
Whilst the above physiological stress responses are helpful if preparing for a fight, it’s less helpful if we aren’t and can lead to poor health long term if unaddressed.
Impact of prolonged stress
Prolonged stress can lead to a number of unwanted health problems such as:
Tension headaches, muscle tension and chronic pain
Increased chance of heart attack, high blood pressure, stroke
Acid reflux
Thyroid problems
Source: www.webmd.com
Techniques to cope with stress
Everyone will experience some form of stress at some point in life. Whilst it can be impossible to completely avoid it, there are techniques that can be used to reduce it then cope with it when it does arise.
1. Identify the triggers
Try keeping a journal and note down if there are any patterns forming with when the stressful feelings arise. If you can target what the source is an action plan can be formed on how to deal with it. E.g. If certain relationships or situations cause increased stress it might be possible to remove yourself from those situations.
2. Talk to someone
Don’t suffer in silence as this can lead to overwhelm and the situation could quickly get worse. Identify a trusted person to talk to and be open and honest. Ask for help. They may be able to offer you much needed support in addition to being a listening ear.
3. Prioritise your day
Try to focus on the priority activities in your day so you don’t burn yourself out and add to increased stress. Managing your time effectively can help alleviate feeling overloaded. Relaxation time and exercise should be built into your schedule in a similar way as you would book in time for a work meeting.
“You can do anything but not everything” unknown
4. Spending time with loved ones
Spend more time with loved ones. Having social support has been shown to reduce the risk of significant health problems, including depression, high blood pressure and an unhealthy body mass index (BMI). www.mayoclinic.org
5. Exercise
Implement some form of gentle exercise into your daily schedule. According to the NHS research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer's disease. "If exercise were a pill, it would be one of the most cost-effective drugs ever invented," says Dr Nick Cavill, a health promotion consultant.
6. Adopt a healthy diet
Healthy eating has long been proven as one of the ways to improve general health and wellbeing. Do some research into which specific foods can boost levels of serotonin, a calming brain chemical. Also be sure to incorporate fresh fruits and vegetables to give your immune system a boost. Check out the Furlearn Health Blog for some more healthy diet tips.
7. Acknowledgement
In order to deal with the problem, be honest and acknowledge how you feel. It’s important to recognise the signs of stress before it gets out of control. Take some time out to reflect on how you are feeling and what symptoms you are experiencing.
8. Relaxation
In an ever demanding world it’s never been more critical to ensure you have time for relaxation. Whether it’s a walk in the park, reading a book, having a call with your bestie, find what works for you! Ensure that you plan this into your diary so it doesn’t get missed. Relaxation has been shown to decrease stress, improve digestion, boost confidence and improve sleep quality just to name a few! There are many popular relaxation and meditation apps that can be used such as Headspace. Review the Furlearn Meditation Blog which you can find here for additional tips.
9. Get more sleep
Sleep is crucial when it comes to good health. The amount of sleep we need varies per individual however on average most adults need 7 to 8 hours of good quality sleep per night. Good quality sleep has been shown to improve mood, provide increased clarity of thought, and lower the risk of serious health problems. So switch off your mobile devices and make sure you get enough zzz’s! Check out the Furlearn Sleep Blog for some more sleep tips.
10. Seek professional support if needed
Whilst all the above can really help you cope with stress it may not be enough for you. Please remember that we are all different and respond to life’s challenges differently too. Therefore, don’t be afraid to seek professional help and get the correct advice and support to get back on track.
Remember to slow down, breathe and take one day at a time
