How to Control Anxiety and Stress

What is stress?

Stress is a sensation of being under eccentric pressure. This pressure can arrive from various aspects of your day to day life, such as an increased workload, a transitional period, a debate you have with your family or new and existing financial worries. You may discover that it has a cumulative effect, with each stressor building on top of one another.

You may feel threatened or upset during such situations, and your body might produce a stress response. This can generate diverse physical symptoms, change the way you behave, and lead you to experience more intense emotions.

Stress affects us in several ways, both physically and emotionally and in contrasting intensities.

How can I recognize the symptoms of stress?

Everyone experiences stress. However, when it is impacting your life, health and wellbeing, it is necessary to tackle it as soon as possible. While stress impacts everyone differently, there are common signs and signs you can look out for:

  • feelings of continuous worry or anxiety
  • feelings of being overwhelmed
  • problem focusing
  • mood swings or shifts in your mood
  • consuming more or less than usual
  • differences in your sleeping habits
  • using alcohol, tobacco or illicit drugs to calm
  • irritability or having a short temper
  • problem relaxing
  • depression
  • low self-esteem
  • aches and pains, especially muscle tension
  • diarrhoea and constipation
  • feelings of nausea or dizziness

How can we manage stress in healthful ways?

Stress serves an important purpose—it enables us to react quickly to hazards and avoid danger. However, prolonged exposure to stress may lead to mental health problems (for example, anxiety and depression) or raised physical health issues. A large body of research indicates that growing stress levels hinder your capacity to deal with physical illness. While no one can avoid all stress, you can work to endure it in healthy ways that improve your potential to recover.

  1. Eat and drink to optimize your health. Some people try to lessen anxiety by drinking alcohol or eating too much. These actions may appear to support at the moment but may add to stress in the long run. Caffeine also can compound the consequences of stress. Having a healthy, balanced diet can help battle stress.
  2. Exercise regularly. In complement to having physical health advantages, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, propping with weights, or movement activities like yoga or Tai Chi, and set appropriate goals for yourself. Exercise discharges endorphins—natural hormones that help you feel better and keep a positive attitude.
  3. Stop consuming tobacco and nicotine products. People who consume nicotine usually refer to it as a stress reliever. However, nicotine actually puts more stress on the body by improving physical arousal and decreasing blood flow and breathing.
  4.  Study and practice relaxation techniques. Taking the time to relax every day allows for managing stress and protecting the body from stress. You can pick from various techniques, such as deep breathing, imagery, advanced muscle relaxation, and mindfulness meditation.
  5. Lessen triggers of stress. If you are like most people, your life may be loaded with too many demands and too little time. For the most part, these needs are the ones we have selected. You can free up time by practising time-management skills like asking for help, specifying priorities, pacing yourself, and dedicating time to self-care.
  6. Have some ‘me time.‘ Set aside a few nights a week for some quality “me time” away from work. You can take time to relax and maintain a balance between obligations to others and yourself, lowering stress levels.
  7.  Be aware. Mindfulness is a mind-body practice in life that allows us to relate differently to experiences. It concerns paying attention to our thoughts and feelings to improve our capacity to handle difficult problems and make smart choices.
  8. Try to practice mindfulness regularly. Mindfulness meditation can be practised anywhere at any time. Research has suggested that it can decrease the consequences of stress, anxiety and related problems such as insomnia, poor concentration and low moods in some people.
  9.  Connect with people. A good support network of coworkers, friends and family can reduce your work problems and help you see things differently. The actions we do with friends help us rest. We usually have a good laugh with them, which is an amazing stress reliever. Talking things through with a friend will also help you find answers to your problems.
  10. Challenge yourself. Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, enables you to build confidence. This will allow you to deal with stress. It arms you with knowledge and drives you to want to do things rather than be passive, such as watching TV all the time. It’s okay—and healthy—to understand that you cannot be 100% successful at everything all at once. Be aware of the things you can control and work on accepting the things that you can’t control.
  11. Work smarter, not harder. Working smarter means prioritizing your work and focusing on the tasks that make a real difference. Leave the least necessary tasks to last. Acknowledge that your in-tray will always be full. Don’t desire it to be empty at the end of the day.

A Word From Verywell 

Discovering the best stress relief techniques may take some experimenting. Some methods may take practice too.But it’s necessary to keep looking for the tools that will allow you to handle life’s unavoidable ups and downs healthily. Keeping stress at a manageable level is essential for your overall well-being.