Managing Stress Effectively: Practical tips for a healthier life
By Oludipe Olamiposi Oladayo
Stress is not segregated for some particular set of people rather, it is a natural response experienced by individuals when faced with challenges or demands.”
Stress is not segregated for some particular set of people rather, it is a natural response experienced by individuals when faced with challenges or demands.”
- Work-related pressures
- Financial difficulties
- Relationship issues (Break-up from the other partner)
- Health challenges
- Daily hassles and so on.
What is Stress
Stress is a complex response of the body and mind to demands and pressures. It involves emotional, physical, and cognitive elements as it reacts to perceived threats or overwhelming situations.”
According to Lazarus and Folkman (1984): They try to emphasize the cognitive appraisal process, stating that stress is not simply a stimulus but rather how an individual interprets and reacts to a situation.
To crown it all, These perspectives highlight that stress involves emotional, physical, and cognitive elements, each contributing to how we experience and manage stress.”
Types of Stress
Acute stress: This is short-term stress triggered by stimuli. We can call it an immediate threat or challenge. For example, Acute stress is triggered by events such as a presentation at work, an unexpected argument, or a sudden traffic jam that delays your plans
Chronic stress: This is long-term, persistent stress that can bring down your physical and mental health. It is triggered by some ongoing problems like financial difficulties, relationship issues, and even terminal illness. Chronic stress always brings along a negative impact on your well-being.
How stress can affect your well-being and mental health
“To better understand how stress can affect an individual’s well-being, consider the real-life example of Mrs. Walker ( an example of chronic stress)…
Mrs. Walker had a fall out with her partner and that caused break up. I mean they got separated completely. After the break up, Walker could not cope with the break up and the brain termed it as stress and lot of cortisol was produced (Cortisol is released in response to stress) which causes:
- Cardiovascular Issues, Such as increased blood pressure and heart rate, causing the risk of heart disease, heart attacks, and strokes.
- Weakened Immune System
- Mental Health issues: Prolonged stress is strongly linked to anxiety, depression, and mood swings.
- Affects memory, concentration, and decision-making
- Sleep disturbances
- It can cause muscle tension and pain, leading to headaches, backaches
- It can disrupt hormone balance, leading to fertility problems.
Mrs. Walker’s experience underscores how stress affects both physical and mental health, highlighting the need for effective management strategies.”
Practical tips for a healthier life
Given the profound effects stress can have on both mental and physical health, it is crucial to adopt practical strategies to manage and mitigate stress effectively.”
- Regular exercise and meditation: Regular exercise, such as a daily walk or yoga class, releases endorphins which help elevate mood and reduce pain.”
- Healthy diet: Incorporating more fruits, vegetables, and whole grains into meals can help stabilize blood sugar levels, reducing stress.”
- Get enough rest: at least aim for 7-9 hours of quality sleep each night
- Set a healthy boundary
- Practice mindfulness ( focus on the present moment )
- Time management
- Social support: Taking time each week to meet with friends or family can improve your mood significantly, thanks to oxytocin release.
- Relaxation techniques like taking a deep breath, meditation
- Seek professional help if it gets tough.
In conclusion, while stress is a constant in life, understanding its effects and consistently applying effective management techniques can lead to improved health and well-being.”
