Ways to De-stress Under Pressure
In today's fast-paced world, it is increasingly difficult to avoid feeling overwhelmed and stressed out. Fortunately, there are several healthy strategies to help manage and reduce stress.
Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress is your body’s reaction to a challenge or demand. In short, it’s a sense of unease or worry caused by a situation in which you feel threatened or unable to cope. Stress can be caused by both good and bad experiences. For example, you may feel stressed when you’re in a job interview, taking a test, or making an important decision. On the other hand, you may feel stress when you’re excited about a new opportunity or challenge.
Stress can have both positive and negative effects. In small doses, stress can help you stay focused, energetic, and alert. It can also help you meet deadlines and rise to challenges. But, when you’re constantly stressed, it can have serious effects on your physical and mental health. Physical symptoms of stress include headaches, muscle tension, chest pain, fatigue, sleep problems, stomach upset, and more. Mental symptoms of stress include (but are not limited to) anxiety, restlessness, lack of motivation or focus, and irritability.
Healthy coping mechanisms are essential for managing stress. People who use healthy coping mechanisms, such as problem-solving and seeking support, may have lower levels of distress and higher levels of well-being compared to those who use maladaptive coping mechanisms, such as blaming, withdrawal, and avoidance. Additionally, individuals who use healthy coping strategies generally experience better psychological and physical health outcomes.
Time management strategies have been found to be effective for reducing stress levels in both educational and workplace settings. These techniques include setting priorities, breaking tasks into smaller pieces, and scheduling time for rest, relaxation, and reflection. Establishing routines, tracking progress, and learning to say ‘no’ are also important parts of effective time management. Additionally, allowing for flexibility and implementing rewards for completing tasks can also be beneficial for reducing stress.
Exercising has been proven to be a great way to help individuals manage their stress levels. Physical exercise such as running, jogging, and cycling are known to reduce stress and improve overall health. Similarly, activities such as yoga and meditation can help in calming the mind and body, thus reducing the level of stress. Additionally, activities such as taking a walk or listening to calming music can also help reduce stress.
Additional tips for staying calm in stressful situations:
Breath. Take slow, deep breaths. Focus on your breath and not on the issue that is causing you stress. As you breathe, relax the muscles in your body.
Count to 10. Taking 10 mindful seconds may grant you the opportunity to look at the situation with a fresh set of eyes.
Try a 3-minute meditation. Position yourself comfortably and close your eyes. Take some deep breaths and notice how your body feels. Allow your thoughts to drift in and out. When you feel ready, slowly open your eyes.
Practice gratitude. Find something positive to be thankful for.
Eat well. Eating healthy foods is an important stress management tool for managing blood sugar levels and ensuring that we’re getting enough nutrients.
Let it go. Is the thing that is causing you stress worth it?
Get help. Help is available to support you in managing these stressors.
Stress is an inescapable part of life, but it's not impossible to manage it in healthy and effective ways. Taking action to manage your stress can help you stay productive while creating a healthier, happier lifestyle. Through mindful meditation and the practice of self-care, you can find peace within yourself and keep your stress levels in check. Additionally, taking regular breaks and doing something you enjoy can have a positive effect on your mental and physical health, allowing you to stay focused on the task at hand. By remaining mindful and taking much needed time for ourselves, we can de-stress even when under immense pressure.
References
Grissom, J. A., Loeb, S., & Mitani, H. (2015). Principal Time Management Skills. Journal of Educational Administration, 53(6), 773–793. https://doi.org/10.1108/jea-09-2014-0117
Keeping calm under stress. Memorial Hermann. (2021). https://memorialhermann.org/services/specialties/heart-and-vascular/healthy-living/wellness/keeping-calm-under-stress
Scheier, M. F., Weintraub, J. K., & Carver, C. S. (1986). Coping with stress: Divergent Strategies of Optimists and pessimists. Journal of Personality and Social Psychology, 51(6), 1257–1264. https://doi.org/10.1037/0022-3514.51.6.1257