What is stress management?
Stress management involves in making changes to a person’s life when a person is in a constant and uncontrollable stressful situation, and where the person manages to prevent stress by practicing self-care and relaxation by managing the response made to stressful situations when they do occur.
Managing stress helps your mind and body adapt to the situation without leading to serious health problems. The problem is that most of us do not know how to deal with constant stress or don’t know how to properly manage a stressful situation. That’s why stress management is tremendously important for our health, quality of life and relationships.
Why stress management is important?
The reduction of stress in a person’s everyday life can make a person happier and healthier. As stress affects the body and mind, stress management can do so much to improve your mood to boost immune function and promote longevity.
When a person is stressed, the brain undergoes both chemical and physical changes that affect its overall functioning. During periods of high stress, certain chemicals within the brain, including the neurotransmitters dopamine, epinephrine, and norepinephrine, begin to rise, causing larger amounts of these and other hormones such as adrenaline to be released by the adrenal glands. The release of these chemicals leads to certain physiological changes including rapid heart rate, higher blood pressure, and a weakened immune system.
When stress is left unmanaged over time, chronic stress leads to the development of other serious problems such as stomach ulcers, stroke, asthma, and heart disease or maybe towards a significant risk factor for illnesses such as cancer or heart attacks. Our body’s physical reactions to prolonged stress may accumulate slowly and go unnoticed in our attempts to get adapted to ongoing stress. However, even if it seems that we’re building a tolerance to stress, our nervous system still deals with an overload, which can affect our overall health in the long run.
One of the most common physical reactions to stress is the tensing of muscles, which can trigger tension headaches, migraines, and other musculoskeletal conditions. Stress can affect the digestive system as it affects which nutrients your intestines absorb and influences how quickly food moves through the body and can provoke you to eat more or less than you usually do. The disruption of your body’s natural digestive processes and can cause major problems such as nausea, pain, vomiting, heartburn, constipation, acid reflux or diarrhea.
In addition to the various physical effects, it can also contribute to several mental and emotional disorders which include anxiety, phobias and panic attacks. This emotional stress can make it difficult to focus, make decisions, think things through or remember things. Stress may cause irritability, depression resulting in making you get easily frustrated, impatient and intolerant with others and can contribute to depression, anger, feelings of insecurity and conflicts leading to great changes in overall health and vitality.
Stress management techniques and skills
In the process of stress management, there are various techniques and skills used depending on the person and cause of stress.
Some useful and common stress management techniques include:
1. Time Management: Time limitations can elicit stress in people’s lives. Work schedules sometimes become overloaded which causes some individuals to feel overwhelmed. In order to manage this kind of stress, one can make a plan for the priorities to do the work accordingly. This will help to reduce stress and to manage a schedule that can complete within the time frame.
2. Self-limitations: Knowing your limitations and performing your work accordingly helps to alleviate unnecessary stress. Creating your boundaries is essential for a healthy stress-free living where boundaries are created for some internal rules, for ourselves to take care of our well-being so that we do not get involved in any kind of thoughts that may aggravate stress. It is suggestible to involve yourself with some activities which give relaxation and refreshment to your mind.
3. Friendly social network: Sometimes a network of supportive friends and relatives helps to face challenging situations with stability and less stress. Their encouraging words and listening ears become supportive, which takes away the stress unknowingly.
4. Reduce the noise: You may need to keep yourself away from getting distracted by loud or irritating noises and manage some time to stay in quietness. You will notice that those things which you consider most important for day to day life are very trivial.
5. ABC technique: The well-known ABC (A – Adversity or stressful situation, B – Beliefs or the way response to the situation, C – Consequences or the result of your belief) technique was first introduced by a psychiatrist DR. Albert Ellis and later it was adopted by Martin Seligman. The purpose of the technique is to think optimistically where you will not feel stressed as you don’t think of negativity.
6. Healthy Diet: A healthy balanced diet gives fuel to the body and mind function which helps to cope up with any stressful situation. Reducing the consumption of alcohol, caffeine, and sugar is a proven way of decreasing stress or anxiety. If our body gets proper nutrients, stress can likely occur in our everyday life.
7. Exercise: Maintaining a consistent routine exercise is a sign of following a healthy lifestyle. Exercise helps our body to reduce tensions and relax muscles.
8. Meditation: Using meditation techniques of breathing exercise, yoga and yogic sleep control our physical and mental being. Meditation helps to calm down our body and mind to awaken our inner power.
9. Sleep habits: Adequate sleep is necessary to rejuvenate ourselves. It is helpful to boost our immune power and increases mental alertness, memory, and concentration.
Benefits of stress management
When you are capable of handling stressful situations, you can think clearly to focus on the task at hand. Your creativity, motivation, productivity, and even your immune health will improve and perform well to gain back the control to be creative, focused and resourceful. If you are thinking of how much your life would improve when you learn to control your stress, you would feel a wonderful flow through all your daily activities.
The results of stress management help eliminate unnecessary energy drain, helps to maintain stored resiliency, would help to tackle impatience, irritability, your anger decreases and would improve physical and mental health, your memory, focus, and other brain functions improve and you will feel more energy in the daytime with restful sleep at night.
Within a community, you will be identified to be more pleasant to the others and there would be fewer conflicts, as your communication process improves and as you will know how to respond to the stressful situations. You will see progress in the way of how you face the challenges in your day to day life. Choosing the right stress management technique to manage or handle the stress is going to change the personality of a person.
Those are the main and significant facts that you need to know about Stress Management & Why Stress Management is Important. For more content related to Stress Management Tips, click here.