How to reduce stress 

Mental stress can be defined as an inward tension or pressure caused by the inability to manage the incoming information of outside stimuli.  For many, mental stress is a default state, and it has become a pandemic. If we stress often and quickly, it means that we are harboring many internal conflicts and are not conscious of them. This makes it impossible to get rid of stress quickly. We feel stressed from time to time and thank goodness we do. A stress reaction is that which allows our body to act quickly and in an emergency and prevent injury to ourselves or others.

According to the American Institute of Stress, 73% -77% of people experience stress that affects their physical and mental health. Our bodies can handle small doses of stress, but we cannot handle long-term stress that most of us experience on a day-to-day basis. While you can not always control your circumstances, you can control how to respond to certain situations.

Causes of stress

Mental stress develops very slowly at the beginning. We cannot observe its development because of our lack of understanding of mental energy. The information we receive from the outside creates a feeling that evolves into a negative emotion. The stress differs from person to person. One person may become angry and overwhelmed by serious traffic jams. While another person might turn up the music and consider it a mild inconvenience. A fight with a friend may follow the person the whole day. While another might easily shrug it off. The importance of keeping stress in check when it comes to mitigating the effects it can have on your physical and mental health.

Financial problems: According to the American Psychological Association (APA) money is the top cause of stress in the United States. In the survey of APA majority of the study participants reported money being a significant source of stress. 77% of them feel considerable anxiety about finances.

Signs of financial stress are:

• Arguing with loved ones about money.
• Being afraid of answering the phone and opening emails.
• Feeling guilty for spending money on non-essentials.
• Feeling and worrying about money.

If this financial stress is long term it results in distress, which may lead to blood pressure and cause headaches, upset stomach, chest pain, insomnia and general sickness. It can also lead to a number of health problems like depression, anxiety, skin problems, diabetes, and arthritis.

Work: Many number of things can contribute to job stress, like job insecurity, dissatisfaction with career or job and conflicts with co-workers or boss. These may lead to the person’s psychological make-up, general health, and personal life.

The signs of work-related stress can be physical or psychological and may include:

• Anxiety
• Depression
• Difficulty in concentrating or making decisions.
• Fatigue
• Headache
• Heart palpitations
• Mood swings
• Muscle tension and pain
• Stomach problems.

Some people may be overwhelmed and struggle to cope, which may impact their behavior as well. Job stress may prompt people to have:

• Disinterest
• Drops in work performance
• Increase in sick leaves
• Lower level of patience and increased level of frustration
• Problems with personal relationships.
• Diminished creativity and initiative.

Personal relationship : Signs of stress related to personal relationships are similar to normal symptoms of general stress and may include physical health, sleep problems, depression and anxiety.

Common relationship stressors are:

• Being too busy to spend time with each other and share responsibilities.
• Intimacy and sex are rare because of busyness, health problems, and any number of other problems.
• There will be abuse or control in the relationship.
• Communicating between you and your partner will be rare.

There may be consuming too much alcohol that may be you or your partner. There may be a divorce problem between both of you.

Daily life and busyness: Day-to-day stressors are our daily inconveniences. They include some small things like misplacing keys, running late, or forgetting an important item when leaving home. These are just minor problems but may lead to anxiety and physical and psychological health. Busyness is due to necessity such as having to work a second job. Because of this, they overlook their own basic needs such as eating right and exercising due to lack of time.

How to reduce stress

There are many techniques that can be used to reduce stress quickly and naturally.

Stress relieving activities

Starting with some stress-relieving activities is the best way to get rid of mental stress. Below are some examples of mental stress relievers:

1. Observing and enjoying nature.

2. Talking with those who are very listening to music

3. Dancing

4. Singing

5. Taking long walks in the park

These are the best relievers of mental stress. However, they are not techniques that can teach you to understand the nature of mental stress, reduce it successfully, or even eliminate it entirely.

There are also other techniques to reduce stress. They are:

1. Deep breathing: Find a comfortable seated position with the spine erect. Inhale the breath through the nose into the bottom of the lungs so the belly expands. Continue breathing in to fill the midsection of your lungs so your rib cage expands. Breathe in until you feel the top of your lungs fill up and naturally expand your upper chest. Then slowly release the breath out the mouth, feeling the upper chest lower first, then your rib cage, and finally draw your abdomen up and towards your spine to empty out the remaining breath out of your lower lungs. Repeat this pattern for a few minutes.

2. Body scan: Most of us ignore the signals our bodies are giving us throughout our day. This skill enables you to check in fairly quickly with your body to make adjustments or gather important information about your feelings. To do a body scan, it is easiest to sit or lie down with eyes shut. Starting at the top of your head, notice the way your scalp and forehead feel. Then, move down to notice your face, and so on. Mentally check in with each portion of your body. If you come across an area that feels tense, simply linger there to take a relaxing breath, loosen the tension, and then continue on until you make it all the way down to your toes. This process can take as little or as long as you’d like.

3. Imaginary: The imagination is a powerful place. Go ahead and take that holiday. Create a place in your mind that is gorgeous, feels amazing, smells wonderful, and tastes extraordinary! Allow yourself to be creative in developing your place without judgment, and fill it only with delightful experiences. Take time each day to “visit” this place to give your body a break from the stressors of the world.

4. Meditate or prayer: Take time to pray or meditate. Find a quiet place to allow yourself to tap into a higher power or inner self. Use deep breathing exercises to pull your attention to the present moment. Then, focus your thoughts on gratitude or simply pay attention to the rhythm of your own body. Dismiss other thoughts as they appear and practice returning your attention to your meditation/prayer. Once you are finished, you will feel refreshed and ready to return to your day.

5. Self-care: Your body has some basic needs. To help your body better cope with stress, it needs sleep, healthy food, water, exercise, and some consistent routines. Most adults need 7-8 hours of sleep a night, with the best quality between the hours of 10 p.m. and 2 a.m. Our brains also thrive on minerals, vitamins, and healthy fats found in a well-balanced diet. Daily exercise and movement not only keep your body in shape but also are excellent ways to release stress and increase your tolerance to future stress. Your body needs this care consistently.

6. Yoga: Yoga is an excellent way to combine the power of deep breathing, meditation, and exercise all into one. With yoga apps and YouTube videos, you can squeeze a little yoga into your day no matter how busy you are. Even just a few poses have been shown to improve mood and energy. Take along a co-worker or two so the whole office can be a bit more chill. No matter which relaxation technique you gravitate towards, the key is to put it into action.

Trying to relax in the midst of a crisis is usually a fruitless effort. Rather than trying to bail yourself out of a panic attack, try seeing how chill you can get yourself when you are NOT in a crisis. Make peace in your new normal. Sprinkling some relaxation throughout your day is the best way to release stress as it builds and to increase your tolerance for future stressors that may come. You are worth the time it takes. Take care of yourself.

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