7 Easy Ways To Deal With Stress
- 24 Mar 2022
- 0 Comments
Stress is our body's response to difficult situations. Stress, which at a certain level can help us avoid dangers or get things done on time, can take a toll on our health when it lasts for a long time. Stress occurs as a result of situations or thoughts that make an individual feel nervous, angry or tense. Even if the events themselves don't make sense, we give them meaning.
Differences in attributing meaning to events can be caused by many factors, such as a person's values, past experiences, culture, language, gender, or the people around them. This difference in perception causes physiological and emotional experiences to be different and develop coping methods accordingly. As a result, the situation we are in is not stressful, it is we who perceive it as a source of stress.
Stress can often be seen together with depression, which is one of the most common mental disorders today. These disorders cause the person to avoid many activities or events that they enjoy, to be unable to enjoy, to live in anxiety, and to be pessimistic.
Well, how can we deal with stress?
1. Identify stressful situations.
When and where do you feel stressed? First, identify these situations and write them down on paper. Then consider what alternatives you can bring to these situations. While doing this, keep in mind that some things in life are within our control, and some things are out of our control. For example, does the mess you see when you walk in front of your child's room bother you? You can point this out to your child, but if you're not getting the result you want, you can choose to keep the door closed.
2. Exercise every day.
Move your body every day, even if it's walking for 15 minutes. Physical activity makes you release endorphins, also known as the happiness hormone. Endorphins help reduce anxiety and stress levels, heal depression and increase self-confidence.
3. Regular sleep.
Try to go to sleep and wake up at roughly the same times. Develop a pre-bed routine (face washing, tooth brushing, reading, etc.) and do it every day before you go to bed. Owing to this routine, your body understands that it's time to sleep before you go to bed, and it starts to prepare before you even realize it. 1 hour before going to bed, get away from all screens such as telephone, television, computer. Because the blue light emitted by the screens deceives our brain as if it were daytime, prevents the secretion of melatonin, the sleep hormone, and disrupts the sleep pattern.
4. Take time for self-care.
The definition of self-care can be different for everyone. The concept of “self-care” that we use daily covers our physical self-care needs such as brushing teeth and taking a shower. However, self-care; It can also be mental, social, spiritual, financial or work related. Examples of self-care such as sleeping regularly, eating healthy, resting, showing self-compassion, drawing boundaries, establishing positive communication, meditating, spending time alone, taking a walk in nature, saving money for a loved purpose, and being peaceful at work are countless. As much as you care about the people around you, care for yourself to feel good.
5. Do breathing exercises.
Breathe as slowly and deeply as you can for 5 minutes each day. While doing this, try to bring your attention to the movements of your breath in your body. Try to focus your attention on the clearest part of your body (nostrils, windpipe, chest, or abdomen) where you feel your breath. Just observe without judging, without changing your breath. You may have thoughts or plans coming to your mind at this time, this is perfectly normal. Instead of getting lost in those thoughts, just bring your attention back to your breath each time you notice it.
6. Do not hesitate to ask for help.
People who are under intense stress may try to handle the responsibilities on their own, trying to shoulder the entire burden on their own. However, getting help where necessary eases the emotional and mental burden of the person. This could be a work assignment or a friend listening to your problems and giving advice.
7. Don't be afraid to say "No".
Do not ignore your own wishes while fulfilling the needs and desires of others. You may want to make those around you happy, helping them can make you feel good, but while doing this; “What do you need? What are your priorities? What are your wishes?" don't forget them. If you're the type of person who mostly says yes, trying to please people, saying no can be hard at first. In the beginning, you can aim to say no to 3 situations that you do not want but are asked of you during the week. You can make them understand you by explaining the reasons for these 3 "no’s" you have chosen.