Powerful Coping Strategies for Stress for Your Stress Control

Healthful Vitality | 08/20/2021 | NP Contributor | Powerful Coping Strategies for Stress for Your Stress Control

Stress, anxiety and emotional burnout are being increasingly common, especially in these times of pandemic and the consequent social distancing and lockdowns. From August 2020–February 2021, the percentage of adults with recent symptoms of anxiety or a depressive disorder increased from 36.4% to 41.5%. [1] Before discussing coping strategies for stress, let us examine how coping with stress is defined.

Coping with stress is defined as all the activities that are undertaken in a stressful situation. Stress by itself is one of the most fascinating adaptations for the very survival of living beings. In fact, stress causes adverse effects only when it is too strong or lasts too long and it affects the adaptive capacity of an individual. [2] So the key is to focus on stress management strategies customised for your lifestyle. Come let us have a glance at some of the cardinal signs of stress and the strategies for efficient stress management.

Stress Symptoms: Emotional and Physical Effects

If you have multiple number of the following symptoms, there’s a high chance that you are under adverse effects of stress. [Acute Stress Disorder (ASD) & Post Traumatic Stress Disorder (PTSD)]. [3][4]

• Loss of self-esteem / Feeling worthlessness.
• Altered patterns of appetite, interest, mood swings etc. 
• Sleeplessness at night, nightmares, increased frequency of wet dreams.
• Feeling of fear, frustration, difficulty in decision making
• Finding relief on addictions such as alcohol, narcotics, substance abuse etc. 
• Physical symptoms of stress include:
  • Increased heartbeat, a feeling of chest pain.
  • Body aches, especially headache.
  • Bowel upset.
  • High blood pressure.
  • Muscle tension, jaw clenching etc.

Effective Coping Strategies for Stress Control

Whatever may be the reason for your stress, whether it is a traumatic life event or personal losses or even if there may be no apparent reasons, coping with stress is inevitable. Life has to move on. So let us dive on the healthy strategies of coping with stress.

1. Take A Pause

Whatever may be your daily chore, be it your daily household routines, hefty office hours or classy college life. Take a break. It’s the first rule for stress management. Taking a pause doesn’t mean that you are not passionate about your profession or that you are hating your life journey. Rather it helps you replenish your energy and invest yourself in what you are up to. Here are a few ideas you can bookmark:

• Pause reading news stories, binge-watching or any addictive daily routines.
• Visit a destination of aesthetic natural beauty.
• Visit your old friend somewhere far away.
• Make a tour plan with your friends.
• Rent a resort along with your friends and chill.
• Get started on a solo motorbike trip to some distant destinations.

2. Self-Care

Take care of yourself. Give time to listen to your inner self. Your feelings are worth it. Your body needs rest. Even machines need a period of rest. As the proverb goes self-help is the greatest help you can do. It makes you a better version of yourself. Do things you love, the things that make you happy. You can consider these things.

• Eat healthy: Try to eat a well-nourished balanced diet.
• Exercise regularly: Do activities like cycling, swimming, going to the gym etc. Regular workouts make you fit and gives you a sense of satisfaction. This helps in the release of happy hormones like serotonin, dopamine and endorphins.
• Get sufficient sleep: Sleep is being unaffordable in this robotic era. You should make it a habit to have a sleep of at least 7 hours a day. Sleep makes you efficient in your work.
• Take long deep breaths, stretch and reflect on all the way you have come through.
• Stop using alcohol, tobacco and substance abuse. Seek professional help if you are suffering from a dependency crisis. Depending on addictions for temporary relief later makes you more depressed and the vicious cycle continues.

3. Manage Your Time

Time management is a crucial factor for your mental health. Getting things done makes you motivated. These small victories make you motivated on the longer go. You can make time-tables of daily routines. It makes things more organised, but at the same time, you should take care not to set a hardly practical routine. It might end up having a negative effect.

4. Be With Your Loved Ones/Pets (If Possible)

Being with someone to share your concerns or to have a little bit of chit-chat is relaxing. Pets too are a nice deal for the purpose. It stimulates the release of Oxytocin, the love hormone which is good for your mental health.

5. Ask For Help; Talk With Others

Opening up to others is crucial. Be it your loved ones or any individual you believe, will listen to you the entire length without being judgemental. Asking for help is not a weakness. It’s the bravest thing you can do. In case if someone opens up to you, be a good listener, avoid blaming them or judging their choices. A patient listener heals a lot.  

What mental health needs is more sunlight,

 more candour, and more unashamed  conversation.

 – Glenn Close

6. Help Your Family Members, Friends and Peers Cope

The times are difficult. The era of deadlines and rankings are adding insult to the injury. Stress may not always be like being moody and sad always. The most smiling faces may be under severe stress. Stay connected through talks, chats & video calls. Ask your loved ones if they are alright? The mental health of our peers is also important as ours is. Arrange them for the necessary help.

7. Seek Professional Help

If you feel stressed for a longer period or recurring episodes or some weird self-destructive thoughts like suicide is the only way ahead. No, it’s not the right path. Consult a psychologist or a professional counsellor. A lot of toll-free tele-counselling services are also in action. You should always be able to signpost such professional help to those who you find needy. It is the most scientific action you can take at any point of stress level be it an emotional distress or severe depression. Professional help-seeking is the most advisable step towards coping with stress.

Out of your vulnerabilities will come your strength.

-Sigmund Freud

References:

1. Centre for Disease Control and Prevention(CDC) Morbidity and Mortality Weekly Report (MMWR) Symptoms of Anxiety or Depressive Disorder and Use of Mental Health Care Among Adults During the COVID-19 Pandemic-the United States, August 2020-February 2021 Weekly / April 2, 2021 / 70(13);490–494. Available at: https://www.cdc.gov/mmwr/volumes/70/wr/mm7013e2.htm

2. National Centre for Biotechnology Information (NCBI) Depression and ways of coping with stress: A preliminary study Agata Orzechowska, Marlena Zajączkowska, […], and Piotr Gałecki. Availabe at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3852369/

3. i) The course, prediction, and treatment of acute and posttraumatic stress in trauma patients: A systematic review.Eva Visser et al. J Trauma Acute Care Surg. 2017 Jun.Availabe at: https://pubmed.ncbi.nlm.nih.gov/28520689/  ii) The American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). Available at: https://www.psychiatry.org/psychiatrists/practice/dsm

4. Tips for Coping with Stress. CDC. Availabe at: https://www.cdc.gov/violenceprevention/about/copingwith-stresstips.html