Just when we thought 2020 and 2021 were the ultimate stress-inducing years, 2022 came along to challenge that notion. It seems like stress is just part of life, but that doesn’t mean we should passively accept it.
Instead, we can use different techniques to manage stress and help us cope with tough situations. Today, we’ll share nine effective ways to do just that.
First, let’s talk about the types of stress and recognize the physical signs that show when stress is affecting us.
Stress can generally be split into two categories: good stress and bad stress. Good stress, or eustress, motivates us to take action. For example, the stress of meeting a work deadline or traveling somewhere new can push us to achieve our goals. Though challenging, it’s a positive force in our lives.
Bad stress, however, leads to negative outcomes. Chronic stress, for example, results from prolonged exposure to difficult environmental or psychological factors and can harm our health. Bad stress can come from major life events like losing a job, the death of a loved one, or going through a divorce.
Physical signs of stress help us pinpoint when we’re stressed. Common signs include headaches, muscle tension, fatigue, sleep disturbances, and stomach problems.
If you notice any of these symptoms, it’s crucial to step back and evaluate your situation. Think about whether you can make any changes to lower your stress levels, and if not, consider how you might manage it better.
Identifying your stressors is the first step to managing stress. What specific things in your life are causing you stress? Once you know your stressors, you can start to tackle them.
One approach is to avoid stress-causing situations whenever possible. While this isn’t always feasible, it’s worth thinking about if it could be an option for you.
A change in perspective can also help lower stress. If a particular situation is stressing you out, try to see it from a different angle. This shift can put things into perspective and may ease your stress.
Relaxation techniques are another effective way to manage stress in the moment. These include deep breathing exercises, progressive muscle relaxation, and visualization.
Exercise is a powerful stress reliever because it releases endorphins, the body’s natural mood lifters. Even a short burst of activity can make you feel better and reduce stress levels.
Spending time with loved ones helps alleviate stress through support and positive social interactions. If you’re stressed, reach out to a trusted friend or family member and enjoy some time together.
Meditation and prayer can help you focus on the present and release stressful thoughts about the past or future. These practices promote mental and physical calm, reducing overall stress.
Sleep is crucial for our well-being and can significantly reduce stress. When we’re well-rested, we handle stressful situations better. Aim for seven to eight hours of sleep each night to manage stress effectively.
Vagus nerve stimulation (VNS) is another promising option for managing stress and anxiety. VNS involves sending electrical impulses to the vagus nerve, which connects the brainstem to the abdomen. This stimulation affects the autonomic nervous system and can help reduce stress and anxiety.
There are many ways to stimulate the vagus nerve, including devices like the Xen headphones from Neuvana, which make VNS more accessible.
While these stress management techniques can be useful, keep in mind that everyone reacts to stress differently. What works for one person might not work for another.
Experiment with various methods to see which ones suit you best. If your stress levels remain too high or you’re struggling to manage stress on your own, consider meeting with a mental health professional. They can help you create a personalized stress management plan tailored to your needs.