With increasing competition in almost every field, stress and anxiety become a global problem. Younger people and students are the most common victims;
however, no one is immune to them, and almost everyone suffers from stress and anxiety at some point in life. According to a recent Global Organization for Stress survey, 80% of employees face workplace stress.
If you know how harmful stress and anxiety can be to your mental and physical health, you will start taking action to manage them.
But before that, you need to know what they are and how to recognize them. Read until the end to learn how to deal with stress and anxiety.
Stress and Anxiety
People think they know about stress and anxiety and consider them the same emotional response. However, this is not the case.
● Stress is a part of the body’s natural fight-and-flight response against a recognized threat.
● On the other hand, anxiety occurs as the body’s reaction to stress, which usually doesn’t have an identifiable trigger.
The thing that differentiates both is intensity and period. Stress can be short-term, while anxiety usually lasts longer. The American Institute of Stress reports that 33% of Americans suffer from extreme stress.
On the other hand, a recent 2023 survey of the Mental Health Kingdom reports that 37.1% of women and 29.9% of men suffer from extreme anxiety.
Causes of Stress and Anxiety
Almost anything can cause stress, depending on your thinking and coping abilities. However, some prevailing factors include;
● Family issues
● Competition in studies
● Less sleep
● Health problems
Other factors that may lead to stress include; high caffeine intake, a sedentary lifestyle, a high intake of fast food, spending more time with negative people, and consuming less nutritional food. If stress stays longer, then it can trigger anxiety.
Symptoms of Stress and Anxiety
Some common symptoms of stress and anxiety include nausea, headache, irritability, low energy, or unhappiness. In case of anxiety, you may feel nervousness, restlessness, or sweating.
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Stress and anxiety share somehow identical emotional and physical symptoms, such as:
● Faster heartbeat
● Faster breathing
● Unable to concentrate
● Diarrhea
● Constipation
Ways to Manage Stress and Anxiety
Long-term stress and anxiety can be chronic, as they may lead to serious health problems, such as heart disease, high blood pressure, and diabetes.
Also, they affect mental health, such as depression, leading to accidents or even suicide. So it is crucial to manage it before it’s too late.
Here are Some Ways to Overcome Stress and Anxiety.
1. Schedule Your Sleep
The American Psychological Association reports that younger Americans sleep fewer than 8 hours each night. Also, they feel difficulty achieving their sleep goals due to stress.
Taking long to fall asleep increases overthinking, which can boost stress, resulting in insomnia.
On the contrary, some people sleep more than usual when stressed. Therefore, a sleep schedule helps regulate natural sleep mechanisms.
To get better sleep, avoid alcohol or caffeine, and don’t use the screen for 30 to 40 minutes before bedtime. Also, make it a habit to practice gratitude and replace negative thoughts with positive ones before sleep.
2. Ensure a Daily Exercise Routine
Exercise acts as a stress reliever, as it triggers the production of endorphins, which relaxes our minds. A relaxed mind results in peaceful sleep and, eventually, less stress and anxiety.
People who have daily exercise routines show fewer anxiety problems.
Which type of Exercise Helps to Relieve Stress?
Almost any Type of Exercise Can Help to Manage Stress.
● Some simple exercises that are the best weapon against stress are running, cycling, jogging, aerobics, and swimming. If you have no time for these exercises, you can use alternative ways to engage yourself in physical activity, such as using stairs instead of elevators.
● Deep Breathing Exercise is the best go-to option to cut stress anywhere and anytime. As irregular breathing represents stress, you can make it regular through the exhale-inhale technique. Also, practice deep breathing 4-5 times daily, even when you’re not stressed.
● Mental Relaxation Exercises, such as meditation can reverse stress responses. A study on workers for eight weeks reveals that those who used mindfulness meditation apps felt decreased work stress than those in the control group. Scientific studies show that meditation, such as yoga, helps to lower blood pressure and adrenaline levels, reducing breathing and heart rate.
3. Spend Time With Your People
Instead of using social media, spending more time with family and friends is better. This may help you feel better and relieve stress and depression. Talking to the people you feel comfortable with when they are around helps avoid overthinking. Moreover, sharing your problems with your people may help to handle situations that may cause stress.
However, it is essential to follow these tips to spend stress-free time with your people.
● Avoid toxic people and choose your clan wisely.
● Set your boundaries and avoid unnecessary attachments.
● Make sure to limit your expectations from others.
● Learn to say No, when it is necessary.
4. Stay in Contact with Nature
Nature is like medicine, which acts as an anxiety killer and helps relax our minds. Research shows that spending more time in green spaces helps to manage stress and anxiety.
For this, camping and hiking are the best options, as they ensure both physiological and psychological well-being.
Don’t be sad if you don’t have an opportunity for these. You can connect to nature by visiting fields or urban areas, as many studies show that even 10 minutes per day in the company of nature is enough to boost your mental health.
Wrap Up
Stress and anxiety are the body’s natural reactions against threats that you cannot avoid. However, there are many ways to manage them, and I have shared some scientifically proven ways to help in coping with your stress and anxiety.
But if you are still unable to manage stress or anxiety by yourself, don’t hesitate to consult a health professional before it worsens.
Learn More
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