Stress Management: Techniques and Therapies to Calm Your Mind

There is a meme about stress; shall share it here: “When you get so stressed that your stress starts stressing you out to the point where you are too stressed to deal with your stress!” Phew, that was a tongue-twister! But once you decipher it, it is so relatable.

Stress is everywhere, and everything about stress can stress a person out to the extent that they are left gasping for breath at every turn. Do you feel this way from time to time, more or less? Then, maybe stress management can help you out.

Scientifically, stress is defined as the reaction to a stressor, which is an event or circumstance that leads to strain or tension. Everybody experiences stress to a certain extent in their lives, and some of it is good for you, too. Yes! Think about it this way: say you have an exam or an interview coming up. Do you experience at least a certain level of stress? Most likely, yes. This stress serves as a motivation for you to prepare well and do better. In other words, it is good for your performance. Such stress is known as “eustress” or good stress.

However, stress becomes problematic when it becomes ongoing. It is known as chronic stress. This kind of stress can lead to a weakened immune system, anxiety, depression, sleeping difficulties, high blood pressure, and cardiovascular conditions.

So, what do you do to tackle it? There is a straightforward answer to that - you manage it by engaging in stress management.

Stress management is when you use time-tested, evidence-backed techniques to manage the stress in your life. You might think this cannot be, especially when you face non-stop demands and feel like you are being pulled in different directions. However, only remember one thing: yes, you can. It will not happen overnight, and it will require time and effort.

You will begin by learning the different techniques of stress management, find out what is best for you, and build resilience as time goes on. With the right tools, you not only reduce stress but also improve your quality of life.

Simply speaking, stress management’s definition is you telling the different stressors in your life that it is you and not them who is in control. It does not stop here, for you will have to take charge - of your thinking, emotional, and behavioral patterns (specifically those that enable stress), and change them

However, sometimes, it can be the case that stress becomes overwhelming for you to manage on your own. Know this: you do not have to do it alone. You can always seek out counseling or psychotherapy. In collaboration with a trained mental health practitioner, you can develop better stress management techniques and skills.

The reasons for your stress, or stressors, can be one or many. They can range from everyday stressors to life transitions. Regardless, some of the common ones are as follows:

• Academics
• Job or the lack thereof
• Getting married
• Becoming a parent for the first time
• Traumatic events
• Loss of a loved one
• Divorce
• Chronic illness/condition
• Caregiving.

When stress is acute or chronic, it leads to physical and mental health challenges that can bring down the quality of your life. Therefore, stress management becomes crucial.

With stress management, you first begin by identifying the areas in your life that are leading to stress and developing coping mechanisms to effectively deal with them. The catch here is that coping mechanisms can be healthy and unhealthy. The unhealthy coping mechanisms can range from substance abuse to self-harm, which, as you know, are counterproductive. So, the point of stress management is to develop healthy coping mechanisms.

There are two main types of coping mechanisms - problem-focused coping and emotion-focused coping. In problem-focused coping, you directly identify the problem that is leading to stress and strive to reduce or remove it. For instance, if it is your job that is putting you in a constant state of worry, then problem-focused coping will involve changing jobs.

In emotion-focused coping, you identify your emotional response to a stressor and manage the response. It is especially useful when the problem itself cannot be eliminated. Exercise, meditation, mindfulness, and relaxation techniques are some strategies you can use in emotion-focused coping.

Stress may be everywhere, but acute and chronic stress must not be normalized. So, you need to incorporate effective stress management techniques into your life.

The foundation of effective stress management is accountability and responsibility, which begins with accepting that you are the one in control of your life and not any other external force. With this mindset, here are some stress management techniques you can integrate into your daily life:

Eating Habits:

A nutritious diet is just as important for your mind and body as sleep. Incorporate a variety of healthy foods in your diet, like fruits, vegetables, whole grains, and lean proteins.

Sleeping Habits:

Sleep is not just a routine you follow; it is the rest your body needs. It also allows you to de-stress and recharge for the day ahead. To this end, a good night’s sleep of 7-9 hours is what experts typically recommend.

Exercise:

Did you know that exercise relaxes your mind? Yes! Not only is it good for your body, but it releases endorphins, which are chemicals that heighten your sense of well-being and keep stress from getting to you. Regular morning jogs, yoga, and tai chi are some good mindful exercises you can consider.

Problem-Solving:

Effective problem-solving is a problem-focused coping strategy to manage stress. You identify the problem, come up with different alternatives to solve the problem, choose the best possible alternative, implement the plan of action, evaluate the outcome, and go forward from there.

Time Management:

One of the main reasons for stress is juggling a lot of tasks and being pulled in different directions. With time management, you prioritize your tasks, attend to the ones that need your immediate attention, schedule the other tasks for later, and delegate those that do not need your skills or expertise. For better understanding, you can follow the Eisenhower Matrix.

Relaxing the Mind:

Stress can be felt by your body, but it most often begins in your mind. So, relaxing your mind is highly recommended. You can incorporate simple techniques like meditation, mindfulness, and deep breathing exercises to relax your mind. Even as you devote a few minutes of your day to these exercises, you can turn to them whenever you are feeling stressed out.

Laughter:

You might have often heard that laughter is the best medicine. It is not just a throw-away saying but has some real scientific reasoning behind it. Laughter reduces cortisol (the stress hormone) and lifts your mood. Remember to smile and laugh as much as possible.

Journaling:

Journaling clears the clutter in your mind and allows clarity. So, engage in journaling for a few minutes every day. Ensure you capture the positive sides of your life as well, as it enhances your mood.

Social Support:

Stress can become overbearing and isolating, but always remember that there are those who love you, and you need to rely on them when you have to. It is not something weak but something important. Cultivate a strong social support system with whom you can connect and share. It unburdens you and makes you feel cared for.

Professional Help:

Not all stress can be handled alone, and it is not meant to be either. Sometimes, you can benefit from psychotherapy and counseling. So, knowing when to seek help is also very crucial. When stress begins to hinder your day-to-day life and functioning, you can reach out to a licensed and trained mental health practitioner to be able to better manage it.

Apart from the above, there are 4 A’s of stress management, which are 4 simple, easy-to-follow concepts that you can use to effectively manage stress:

Avoid:

The first step is to avoid or distance yourself from the stressor. Avoidance may not always be the right path of action, but you can choose to avoid those unnecessary stressors that do not require your time or focus.

Alter:

When you cannot avoid something, you try to alter it. For instance, if something is making you uncomfortable, you can take steps like taking a stand, negotiating, or compromising to alter the circumstances.

Adapt:

When you cannot avoid or alter the stressor, you adapt to it. For instance, you can change your perceptions or expectations regarding the stressor so that you can better adapt to its presence.

Accept:

You cannot always avoid, alter, or adapt to all stressors. Sometimes, you need to accept them to experience relief. For instance, a life transition (like a divorce), the death of a loved one, or a natural disaster cannot be reversed or changed. So, you accept it. Share your feelings, practice forgiveness, and come to terms with it by looking at the positives. Counseling or psychotherapy can also help.

Stress can adversely impact physical and mental health if it is not managed early and properly. To understand its impact, we first have to understand the general adaptation syndrome (GAS). It is a theory given by Hans Selye, which says that the body goes through three stages when exposed to stress - the alarm stage, resistance stage, and exhaustion stage.

If stress is not managed or reduced in the early stages, it leads to a complete depletion of bodily resources as the body moves toward the final stage. This, in turn, leads to a weakened immune system and a wide range of other physical and mental health conditions:

• Headaches
• Chest pain
• Digestive problems
• Arthritis
• Chronic pain
• Obesity
• Peptic ulcer
• Type 2 diabetes
• Heart disease
• Heart attack
• Stroke
• Anxiety disorders
• Depression
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)
• Substance use disorders.

Q1. What is Stress Management?

A: Stress management is when you manage the source of your stress with effective coping mechanisms, like problem-focused coping and emotion-focused coping.

Q2. What Impact Does Stress Have on Your Physical and Mental Well-Being?

A: If stress is not managed or reduced, it depletes your bodily resources. It weakens the immune system and leads to other physical and mental challenges.