We all thought 2020 and 2021 were the most stressful years, but then 2022 came along to challenge that. Stress seems unavoidable, but we don’t have to just accept it. There are various stress management techniques we can use to help us cope. Here, we’ll share nine of them to help you find what works best for you.
First, let’s talk about the different types of stress and some physical signs that might indicate you’re stressed.
Stress can be divided into two main categories: good stress and bad stress. Good stress, or eustress, motivates us to take action. It’s the kind of stress that helps us meet work deadlines or navigate new experiences. While it can be tough, good stress helps us achieve our goals.
Bad stress, however, leads to negative outcomes. Chronic stress, caused by long-term exposure to stressful situations, can harm our health. Major life events like losing a job, the death of a loved one, or getting divorced also bring about bad stress.
Recognizing physical signs of stress can help you identify when you’re feeling stressed. Some common signs include:
If you’re experiencing any of these signs, it’s crucial to assess your situation. Can you make changes to reduce your stress? If not, how can you better manage it? Let’s dive into some techniques.
The first step is identifying your stressors. What in your life is causing stress? Once you know, you can start to address them.
One way to manage stress is by avoiding known stressors when possible. While it’s not always an option, it’s worth considering.
Sometimes, shifting your perspective can help. If a situation is stressing you out, try looking at it differently. This can give you a better sense of control and reduce your stress.
Relaxation techniques are great for immediate stress relief. These include:
Exercise is another effective way to manage stress. It releases endorphins, the body’s natural feel-good chemicals. Even a short workout can make a big difference.
Spending time with loved ones can also help lower stress through support and positive social interactions. Reach out to someone you trust when you’re feeling overwhelmed.
Meditation and prayer can help you focus on the present moment, letting go of stressful thoughts about the past or future. These practices promote calm and reduce overall stress.
Getting enough sleep is vital for our health and helps keep stress in check. Aim for seven to eight hours of sleep each night to better handle stressful situations.
Lastly, vagus nerve stimulation (VNS) is a promising method for managing stress and anxiety. VNS involves sending electrical impulses to the vagus nerve, which runs from the brainstem to the abdomen. This affects the autonomic nervous system and helps control our fight-or-flight response. Devices like the Xen from Neuvana make VNS more accessible.
Remember, everyone responds to stress differently. What works for one person might not work for another. Experimenting with different techniques is key to finding what helps you the most. If your stress levels are high or you’re struggling to manage it, consider meeting with a mental health professional. They can help you develop a personalized stress management plan.
