Stress is a universal human experience, yet managing it effectively remains a challenge for most. In today's fast-paced world, stress can not only affect our day-to-day functioning but also have profound long-term effects on our health and well-being. There are, however, several scientifically-backed methods to manage stress, with methods such as meditation, journaling, and yoga standing out for their effectiveness. Let’s explore how these techniques work and what makes them beneficial according to research and statistics.
Whether we are stressed because of a day-to-day occurrence, or because we experienced a traumatic event, the effects of stress are vast and include but are not limited to both physical and emotional reactions such as:
● Disbelief
● Feelings of fear, shock, anger, sadness, worry, numbness, or frustration
● Changes in appetite, energy, desires, and interests
● Difficulty sleeping or nightmares, concentrating, and making decisions
● Physical reactions, such as headaches, body pains, stomach problems, and skin rashes
● Worsening of chronic health problems
● Worsening of mental health conditions
● Increased use of tobacco, alcohol, and other substances
Stress, anxiety, grief, and worry are all emotions we experience as humans, however, experiencing them at high levels at all times can lead to further health problems such as high blood pressure, heart disease, and in extreme cases, strokes.
Tips for Coping with Stress:
It is important to be mindful of how we are coping with our stress and turning to healthy outlets that allow us to be at ease, without turning to harmful coping methods that in the long term negatively affect us even further.
1. Take breaks from watching, reading, or listening to news stories
It’s good to stay informed and up to date, especially during constantly changing events, but constantly hearing about traumatic events can be upsetting. Consider limiting news to just a couple of times a day and disconnecting when possible to give yourself time to focus on other tasks.
2. Meditation: Harnessing Mindfulness to Combat Stress
Meditation, particularly mindfulness meditation, has gained prominence for its ability to help reduce stress and improve emotional well-being. This practice involves paying attention to the present moment without judgment, which helps in acknowledging and managing one’s feelings and thoughts. Research underscores the effectiveness of meditation in stress reduction. A meta-analysis published in JAMA Internal Medicine reviewed over 18,000 citations of meditation studies and found that mindfulness meditation programs had moderate evidence to show improvements in anxiety, depression, and pain by decreasing the density of brain tissue associated with anxiety and stress, which is the amygdala. Studies also suggest that meditation can reduce the levels of cortisol, the stress hormone, which significantly impacts our feelings of stress.
3. Journaling
Journaling is another powerful tool in the arsenal against stress. It involves the process of writing down one's thoughts and feelings to understand them more clearly. If you struggle with stress, journaling can help you detect patterns in your worries or anxiety and work through challenging emotions. The act of writing detaches one from the immediate, emotional aspects of stress and fosters a greater perspective towards problem-solving.
4. Yoga: Physical Postures and Breath Control to Ease Stress
Yoga, a centuries-old practice involving physical postures, breath control, and meditation, has been studied extensively for its benefits in stress reduction and overall health. Yoga combines physical movement with breathwork and meditation, creating a holistic approach to stress management. A significant study published in the Journal of Evidence-Based Medicine found that yoga can be a helpful way to manage stress and anxiety. It does so by modulating the stress response systems, which decreases physiological arousal such as reducing the heart rate, lowering blood pressure, and easing respiration.
5. Talk to others
Talking to people you trust about your concerns and how you are feeling can be extremely beneficial for working out what is behind the stress. Establishing a support system is crucial and can include a parent, friend, doctor, therapist, or other professional help. There are lots of mental health resources and social support services listed by the U.S. Department of Health and Human Services: https://www.hhs.gov/programs/index.html.
Integrating These Techniques into Daily Life
Integrating these techniques into one's daily routine can be a practical approach for managing stress. Each method offers unique benefits and can be adapted to fit the individual needs of each person. Begin with a few minutes daily, choosing one or multiple techniques, to ease into a good routine that can be built upon if necessary. For more technical methods such as meditation or yoga, using apps like Headspace for guided sessions or joining a yoga class can also help establish that regime.
Conclusion
While stress is an inevitable part of life, effective management techniques can help mitigate its effects and enhance your quality of life. These methods do not just help in reducing stress but also contribute to improving your overall emotional and physical health, providing a comprehensive approach to wellness. By understanding and using these techniques, we can cultivate a more balanced, healthier approach to handling stress in our lives.
Thanks for reading
-Breath