Stress Less, Live More: The Ultimate Guide to Conquering Life’s Tension
We all experience stress. It’s a fact of life. So, let’s take a look at what it is and what we can do to cope with it effectively. How we cope with stress goes a long way in determining how healthy and satisfying our lives are. Intense or chronic stress can play a part in heart disease, stomach and intestinal disorders, headaches, inflammatory disorders, depression, anxiety, and the ability to enjoy life.
Stress can be defined as anything causing mental, emotional, or physical strain or tension. For example, working out, climbing stairs, or picking up a growing child might put some strain or tension on your muscles. When you follow recommended guidelines in performing these activities, you’re managing the stress on your muscles so that you’re less likely to overtax or hurt them. Additionally, when you allow yourself to exercise your muscles this way, you’re helping them to develop so that going forward, they can tolerate greater duration, distance, weight, and types of movement.
It's very similar with mental and emotional stress. To cope with situations which feel mentally or emotionally demanding, it’s important to (1) be familiar with healthy practices for managing strain and tension whenever needed and (2) exercise our mental and emotional coping muscles regularly in order to beef up our ability to tolerate stress.
Stress can come in a multitude of forms. Even positive events or circumstances can create stress. Moving to a better apartment or getting married are typically considered to be positive experiences, but they can still be stressful, involving strain and tension along with happiness. Waiting to see a new doctor or getting a flu shot might feel stressful and also like a positive experience, a negative experience, or a mixed experience.
When you recognize that you’re facing something stressful, it’s helpful to know some simple coping practices and put them into practice on a regular basis. Here are some important ones:
Prioritize good self-care. Eat healthfully, exercise regularly, get enough sleep, take your medications as prescribed, take breaks to breathe and relax, and spend time with people and activities you enjoy. Think you don’t have time to take care of yourself? Remember what they say on an airplane about putting on your oxygen mask before helping anyone else with theirs; if you don’t take care of yourself first, you’re less likely to have the capacity to get the job done.
Avoid substances that are not prescribed for you. People often blame stress for their tobacco, alcohol, or drug use, but your brain and body will operate better without such contaminants. If you have trouble abstaining, get involved with a 12-step group, Tobacco Free Florida, or another support group that targets your substance of choice.
Use simple relaxation techniques, such as slow, deep breathing: Slowly inhale as deeply as possible as you count silently to 4; hold the air in your lungs to a count of 4; exhale slowly to a count of 4; count to 4 with empty lungs; then breathe normally for at least several seconds. For greater effect, repeat this sequence a few times. (You can experiment with different counts, if you feel that 4-4-4-4 isn’t optimal for you.) Practice this technique several times a day and whenever you notice your body or mind reacting to stress.
Discuss your problems with someone you trust. You may need simply to get something off your chest, or you may need to seek a trusted person’s advice, seek help with problem-solving, or discuss options for your situation. Also recognize when professional help might be useful.
Recognizing your specific stressors, noticing your responses to them, and putting coping practices like these into action can go a long way toward helping you feel steady and calm as you address life challenges. Good stress awareness can lead to good stress management, and good stress management can lead to a sense of well-being even in the face of difficulty.