Stress occurs when you perceive
that demands placed on you — such as work, school or relationships — exceed your
ability to cope. Some stress can be beneficial at times, producing a boost that
provides the drive and energy to help people get through situations like exams
or work deadlines. However, an extreme amount of stress can have health
consequences, affecting the immune, cardiovascular and neuroendocrine and
central nervous systems, and take a severe emotional toll.
Untreated chronic stress can result in serious health conditions including
anxiety, insomnia, muscle pain, high blood pressure and a weakened immune
system. Research shows that stress can contribute to the development of major
illnesses, such as heart disease, depression and obesity.
But by finding positive, healthy ways to manage stress as it occurs, many of
these negative health consequences can be reduced. Everyone is different, and so
are the ways they choose to manage their stress. Some people prefer pursuing
hobbies such as gardening, playing music and creating art, while others find
relief in more solitary activities: meditation, yoga and walking.
Here are five healthy techniques that psychological research has shown to help
reduce stress in the short- and long-term.
Take a break from the stressor. It may seem difficult to get away from a big
work project, a crying baby or a growing credit card bill. But when you give
yourself permission to step away from it, you let yourself have time to do
something else, which can help you have a new perspective or practice techniques
to feel less overwhelmed. It’s important to not avoid your stress (those bills
have to be paid sometime), but even just 20-minutes to take care of yourself is
helpful.
Exercise. The research keeps growing — exercise benefits your mind just as well
as your body. We keep hearing about the long-term benefits of a regular exercise
routine. But even a 20-minute walk, run, swim or dance session in the midst of a
stressful time can give an immediate effect that can last for several hours.
Smile and laugh. Our brains are interconnected with our emotions and facial
expressions. When people are stressed, they often hold a lot of the stress in
their face. So laughs or smiles can help relieve some of that tension and
improve the situation.
Get social support. Call a friend, send an email. When you share your concerns
or feelings with another person, it does help relieve stress. But it’s important
that the person whom you talk to is someone whom you trust and whom you feel can
understand and validate you. If your family is a stressor, for example, it may
not alleviate your stress if you share your works woes with one of them.
Meditate. Meditation and mindful prayer help the mind and body to relax and
focus. Mindfulness can help people see new perspectives, develop self-compassion
and forgiveness. When practicing a form of mindfulness, people can release
emotions that may have been causing the body physical stress. Much like
exercise, research has shown that even meditating briefly can reap immediate
benefits