Psychological Stress
It is common knowledge that excessive stress can be uncomfortable, but in extreme cases it can also lead to depression, illness, and premature mortality. Even in everyday situations, it can be debilitating and create such extreme anxiety that even the simplest of goals and tasks may seem insurmountable. Stress is particularly harmful when the person experiencing it feels that it is beyond their control or that the circumstances causing it are occurring against their will. Fortunately, there is an array of strategies to reduce stress, or at least cope with it when it arises.
The initial step in dealing with stress is to identify the triggers that make you feel anxious, tense, and irritable. What causes one person to worry may not be a big deal to someone else. However, many triggers are common or almost universal, and the main ones include concerns about finances, trouble in relationships, and professional worries. Yet there is a host of other ones that can put people over the edge, such as sitting in traffic or simply not getting their way. It is imperative to refrain from letting these daily hassles overcome you so that you will have the necessary energy and patience to emphasize the more important issues in life.
After you have determined the triggers that are foremost in making your life stressful, it is time to create an action plan for how to cope with them. There are quick and simple things that are effective for dealing with challenges ‘in the moment’. Though it may sound cliché, one of the most effective is the age-old remedy of closing your eyes and counting to ten. When done in conjunction with deliberate and focused breathing, this has proven to lower blood pressure, increase oxygen in the bloodstream, and quickly provide a sense of calm. People in stressful situations are probably unaware that one of the automatic stress responses of the central nervous system is that we immediately take more breaths per minute, and these ‘stress breaths’ are shallow and from our chests. The solution is longer and deeper abdominal breathing, which effectively shuts down this automatic stress response and helps us relax. Some of the benefits of this technique is that anyone can do it, no special equipment is required, it can be done anywhere, and it has no monetary cost.
In the broad scheme of things, however, frequently an enduring commitment is required to handle the many repeated stresses of our busy modern lives. Proven long-term strategies for stress reduction include getting exercise on a regular basis, maintaining a balanced and healthy diet, and avoiding drugs and alcohol. Yet one of the most helpful approaches for committing to a less stressful life is simply to learn how to say no. Taking on excessive responsibility can make time management very challenging. It is understandable to want to do as many constructive activities as possible, whether it be yoga classes, meeting friends, going to a child’s soccer game, volunteering at a local charity, accepting overtime at work, etc. However, maintaining a schedule that is too busy can increase the occurrence of those pesky everyday stress triggers, i.e. being late to an appointment. Similarly, it is important to always be mindful of the big picture. Missing out on a social event or opportunity may seem like a calamity today, but will it matter a decade from now? Probably not. When it comes to living a relaxed and peaceful life, less is more.
People who find it difficult to achieve lasting stress relief using the methods and techniques described above may need to seek help from others. This can be as easy as reaching out to friends and family. Indeed, it is essential for stressed out individuals to stay connected socially because isolation can lead them to think that the source of the stress is more significant than it really is. Getting the opinions of loved ones helps provide context and a more balanced view of reality. Still, individuals with severe or constant stress may need to seek professional advice. Licensed counselors are trained in fields like cognitive-behavioral therapy (CBT), which is designed to instruct patients on how they perceive stress and how this impacts their responses to it. Alternatively, biofeedback therapy in a lab or doctor’s office can teach patients how to control various bodily functions, such as muscle tension and skin temperature, through their minds.
Yet some have questioned whether reducing stress is the right approach to mental health and wellbeing. Professors at Stanford University are now claiming that embracing stress—at least in moderation—is a better alternative. Alia Crum’s research on the role of mindset in handling stress demonstrated that viewing stress as helpful instead of harmful had more effective outcomes in the long run. The fundamental assumption is that if people automatically view stress as a negative experience, some people will seek avoidance in a manner that is not positive, such as via procrastination, ignoring responsibilities, or resorting to drugs or alcohol. Her study revealed that when people seek avoidance as a remedy, the long-term risk of serious consequences, such as depression or divorce, increase. Therefore, Stanford psychologist Kelly McGonigal urges people to perceive stress as an energy source that can help them accomplish their objectives, to convince themselves that they are strong enough to handle stress, and to understand that stress is something everybody must cope with. In other words, stress is normal, and the more we can accept it, the easier it will be for us to avoid becoming overwhelmed by it.