Modern living can often times be stressful. Work pressures, hectic schedules, emotional problems, conflicts with family, and an unhealthy lifestyle are just some of the contributing factors that make life stressful.
Some experts use the common rubber band as a metaphor to explain how a person can eventually snap under pressure if nothing is done to offset the negative effects of prolonged stress.
Rubber bands can be stretched, pulled and twisted but only to a certain extent. Once it is pulled or stretched beyond its limits, it will snap. Now close your eyes and picture a snapping rubber band and use that imagery to understand what stress can do to your health if left unchecked.
Admittedly, a little stress in life can be healthy; it is a source of motivation as well as key to survival.
However, too much can weaken your immune system, cause persistent headaches as well as insomnia, digestive issues and back pain.
Symptoms of too much stress on the body and mind can roughly be categorised as follows:
EMOTIONAL SYMPTOMS: Agitation, restlessness, feeling emotionally overwhelmed, lack of self-esteem, anxiety.
PHYSICAL SYMPTOMS: Lethargy, headaches, back pain, upset stomach, chest pains, heart palpitations, insomnia, loss of libido, sweaty palms and feet, dry mouth.
COGNITIVE SYMPTOMS: Paranoia, forgetfulness, confusion, poor decision-making ability, pessimism, difficulty concentrating.
BEHAVIOURAL SYMPTOMS: Changes in diet, heightened procrastination, fidgeting, increased reliance on alcohol, drugs and cigarettes.
Stress is unavoidable in life. The key is how you manage it. There are many activities you can do to release the build-up of stress in your life. It’s important that you find what works and stick with it.
Stress busters
Below is an outline of actionable steps you can take to manage your stress levels better. Give it a go and you’ll be surprised at how empowered you feel.
Write down all the stress triggers. Maybe you realise you break out into a cold sweat every time your boss walks by your desk. Maybe you notice your heart pounds when you think of that essay you’ve been procrastinating that’s now due in a week. Maybe you find yourself tensing up every time you remember the family gathering this weekend. Make it a point to record these triggers. Why?
Take control of what you can fix. Writing down these stress triggers is the first step to effectively managing your stress simply because you can’t fix a problem if you don’t know what it is in the first place. Now that you know it’s actually that deadline that’s stressing you out, set aside some time to start that assignment. You will feel in control again.
Accept that there are some things you can’t control. If the sky is cloudy, take an umbrella with you. Forget about doing a rain dance to shoo the clouds away. Accepting your limitations is paradoxically liberating.
Practice relaxation techniques. Take deep breaths. Count to ten. Empty your mind for a minute or two. These are things you can do in the midst of your hectic life to reset it. And it doesn’t take much time.
Get physical. Lift some weights. Kick a ball. Take a stroll through the park. These activities are not only beneficial to your mental health but improves your physical health as well. It’s a “virtuous”, not vicious cycle.
Avoid caffeine and alcohol. These contribute to the physical symptoms of stress. Your body can get confused and attribute it to an actual stressor.
Get adequate rest. It’s important to strike a balance between quantity and quality. Sleep as long as you feel it takes to feel revitalised upon waking up. Only you can determine how many hours you need. Again, write it down.
Talk to someone. We are social creatures, admittedly to different extents. But the point stands. Venting out can help with putting things into perspective. That mountain you fear may just be a molehill viewed from a different angle.
Get professional help. If you still can’t seem to overcome the hurdles of stress, there is absolutely no shame in seeking help from a professional, be it a therapist or a doctor. It’s not admitting defeat but rather equipping yourself with another tool to aid you to be where you want to be.
These activities might seem really simple but little victories go a long way.
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DISCLAIMER: The information in this article is not a substitute for professional medical advice. You are encouraged to confirm any information obtained here with other sources, and review all information with your physician. Please do not disregard professional medical advice or delay treatment because of something you have read here. FMT is not responsible and liable for any damage caused through information obtained here.