By: Mathew Kunnath John, MSW, MPhil
Stress. It’s a word we hear and use often, but what does it really mean? At its core, stress is our body’s natural response to changes or demands in our environment. Think of it as an internal alarm system that goes off when we face a challenge, aggression, or threat.
Is Stress Always Bad?
Not necessarily! Stress is actually a normal reaction. A little bit of it can even be good for us, pushing us to be more efficient and prepared. Imagine a deadline motivating you to focus – that’s productive stress! However, there’s a tipping point. Too much stress, or chronic stress, becomes counterproductive. It can lead to decreased performance, anxiety, panic, and feeling overwhelmed.
Recognizing the Signs of Stress
Stress doesn’t just live in our heads; it affects our whole being. It can show up in various ways:
- Physically: You might feel tired all the time, struggle with sleep, get headaches or stomach aches, notice your heart pounding (palpitations), have high blood pressure, or find yourself breathing rapidly.
- Emotionally: Feelings like anxiety, sadness, anger, frustration, fear, nervousness, or constant tension are common emotional signs.
- Behaviorally: You might notice changes like drinking more alcohol, eating more or less than usual, having small accidents, developing nervous tics, becoming aggressive, crying unexpectedly, finding it hard to express yourself, or being unusually hyper or lethargic.
- Cognitively: Stress can cloud your thinking, making it hard to concentrate. You might find yourself constantly preoccupied, having pessimistic thoughts, losing confidence, struggling to make decisions, dwelling on problems, feeling indifferent, or even having lots of vivid dreams.
Taking Control: How to Manage Stress
Taking Control: How to Manage Stress
Feeling overwhelmed doesn’t have to be the norm. Here’s how you can start managing stress effectively:
- Understand Your Stressor: The first step is crucial: pause and really look at what’s causing the stress. Often, when we analyze a situation calmly, it’s not as scary as our initial reaction made it seem. When we’re upset, our rational thinking takes a backseat, making it harder to cope.
- Face Problems Head-On: Running away from problems only prolongs the stress. Try to understand the issue, what’s contributing to it, and what potential solutions exist. If it’s a recurring issue (like the presentation’s ‘snake’ example), avoidance isn’t the answer; learning how to manage or protect yourself from it is more effective.
- Choose Your Coping Strategy: There are two main paths:
- Problem-Focused Coping: This is about tackling the problem directly – finding solutions, controlling the source of stress, or learning skills to make it less impactful.
- Emotion-Focused Coping: When you can’t change the situation (like unavoidable work pressures or life events), focus on managing your reaction. This means prioritizing self-care, actively reducing time spent feeling negative, and increasing time spent on activities that bring you joy and restoration.
Stress-Busting Basics for Everyone
While things like yoga or music help some people more than others, certain fundamental habits are universally beneficial for lowering stress:
- Eat Well: Nourish your body with balanced meals at regular times.
- Stay Hydrated: Drink enough water throughout the day.
- Sleep Soundly: Aim for 6-8 hours of quality sleep and practice good sleep habits (like a consistent bedtime).
- Move Your Body: Engage in regular physical exercise – any form counts!
Find What Works for You
Beyond the basics, discover your personal stress-relief toolkit. Try this exercise:
- List Your “Feel Good” Activities: What genuinely makes you happy or relaxed? (e.g., cooking, time with loved ones, walking in nature, listening to music, gardening, reading). Plan to do more of these!
- Identify Your Stress Triggers: What activities, thoughts, or even people consistently make you feel stressed or bad? (e.g., worrying about job security, dwelling on finances, listening to constant bad news, talking to overly negative people).
- Make a Plan: How can you reduce exposure to triggers or manage your reaction? Maybe replace worrying with a positive activity, discuss concerns with someone helpful (a friend, boss, or expert), limit news intake, or consciously choose not to engage with certain draining conversations.
Seeking Professional Support: You Don't Have to Navigate Stress Alone
It’s a sign of strength to recognize when you need support. If your stress feels overwhelming, complicated, or simply too much to handle on your own, reaching out to a professional can make a world of difference.
Consider seeking professional help if you feel:
- Your stress is persistent and isn’t improving with your usual coping strategies.
- You’re struggling to manage daily responsibilities at home, work, or school.
- Your stress is impacting your relationships with others.
- You’re experiencing physical symptoms like chronic headaches, digestive issues, or fatigue.
- You feel a lingering sense of hopelessness or are no longer finding joy in activities you once loved.
A therapist or counselor can provide you with a safe and confidential space to explore the root causes of your stress. They can equip you with personalized tools and strategies to navigate your challenges, build resilience, and work towards a greater sense of well-being.
For personalized support and guidance, please don’t hesitate to reach out. You can connect with us in the way that feels most comfortable for you:
- Visit our website: https://mananmentalhealth.com/
- Send us a message on WhatsApp: +91 97092 88932
- Email us directly: manancalicut@gmail.com
