Stress and anxiety can have a big impact on our mental and physical well-being. These can affect how we feel and think. Learning to manage them is key to having a positive change in our mental health. When we control stress and anxiety, we feel calmer, more focused, and better in our minds. Simple things like deep breathing, taking breaks, and relaxing can help reduce stress. By making these habits part of our daily life, we can feel more peaceful and happy. Managing stress helps us improve our mental well-being and live a healthier, more positive life.

Before Reading the Blog:

“When we are stressed and feeling very lonely, we often want to find fast and a shortcut to get out of the situation as soon as possible. Because of this, we may not use our minds properly to understand many important things. I have tried to explain everything clearly so that we can understand what’s going on inside us and how to get out of this situation.

At first, it might seem difficult to read and take in so much information, but trust the process. Once you understand what is happening and why it’s happening, you will gain the understanding and strength to handle things. Please be patient while reading, understand it carefully, and move forward in giving your life the right direction. The supreme power of the universe is with you, me, and all of us on this journey.”

Famous saying: “What gets measured gets managed”. – Peter Drucker

Managing Stress and Anxiety

i) What is stress?

Stress: Stress is a natural reaction our body has when we face a challenge or feel under pressure. It’s the way our body responds to difficult situations, helping us deal with them.

Types of Stress:

1. Chronic Stress (long-term): This is stress that lasts for a long time and doesn’t go away quickly.
2. Acute Stress (short-term): This type of stress happens when we face an immediate challenge or danger, but it’s temporary and goes away once the situation is over.

ii) What are the reasons of stress?

Stress can be caused by many different things, depending on a person’s life and situation. Here are some common reasons for stress:

Each person might experience stress in different ways, but these are some common factors. Identifying the causes can help us better manage and reduce stress.

Additionally, Stress can be made worse by how we live our daily lives.

• For instance, poor time management can cause stress because we might feel like we have too much to do and not enough time.
• Not having clear boundaries, like saying “no” when we need to, can make us feel overwhelmed by other people’s demands.
• Unrealistic expectations, like expecting too much from ourselves or others, can lead to frustration and stress because things don’t always go as planned.
• Big traumatic events, such as accidents, abuse, or natural disasters, can cause long-lasting stress and anxiety that’s hard to shake off.
• But even positive events like a wedding or having a baby can cause stress. While these events are happy, they also come with a lot of changes and new responsibilities that can feel overwhelming at times.
• Environmental factors, like living in a noisy area or a crowded city, can also add to stress. The constant noise, busy streets, and social pressures can make it hard to relax and feel calm.
• Lastly, certain personal traits can make stress harder to manage. For example, if we are a perfectionist, we might put too much pressure on ourself to get everything just right, which can lead to stress.
• If we have low self-esteem, we may feel more anxious or worry about what others think. And if we don’t take time to care for ourself, whether physically or mentally, it can make stress build up even more.

All these factors, how we manage our time, our reactions to life events, our environment, and our personal habits, can either add to or reduce the stress we feel. Recognizing these can help us make changes to manage stress better.

iii) What are the Symptoms of Stress?

Stress can show up in different ways. Here are some common signs of stress:

Physical Signs:

1. Tiredness: Feeling very tired or drained, even after resting.
2. Headaches: Getting headaches often.
3. Muscle Tension: Feeling tightness or pain in our neck, shoulders, or back.
4. Sleep Problems: Having trouble falling asleep, staying asleep, or waking up feeling tired.
5. Stomach Issues: Getting upset stomachs, nausea, or changes in digestion.
6. Fast Heartbeat: Feeling like our heart is beating faster than normal.

Emotional Signs:

1. Irritability: Feeling easily annoyed or angry.
2. Anxiety: Worrying too much or feeling nervous.
3. Sadness: Feeling down or losing interest in things we usually enjoy.
4. Feeling Overwhelmed: Feeling like we can’t handle everything happening in our life.

Signs in Your Actions/Behavioral Signs:

1. Changes in Eating Habits: Eating too much or not feeling hungry.
2. Avoiding People: Staying away from friends or family, or avoiding things we usually like.
3. Procrastination: Delaying tasks or avoiding them because they feel too hard or stressful.

Thinking Signs/Cognitive Symptoms:

1. Trouble Focusing: Having trouble concentrating or remembering things.
2. Negative Thoughts: Always thinking about the worst possible outcomes or feeling like we can’t manage things.

If we notice any of these signs, it may mean we are feeling stressed. Being aware of these symptoms can help us take steps to feel better and manage stress.

iv) How to beat stress?

Here are some simple ways to beat stress:

1. Exercise Regularly: Physical activity helps our body release stress and makes us feel better. Even a short walk can help.
2. Practice Deep Breathing: Taking deep breaths can calm our mind and body. Try breathing in slowly through nose, holding it for a few seconds, and then exhaling slowly.
3. Take Breaks: Step away from stressful situations for a few minutes to relax and recharge.
4. Get Enough Sleep: A good night’s sleep helps our body and mind recover, making it easier to deal with stress.
5. Eat Well: Eating a balanced diet with healthy foods can improve our mood and energy levels.
6. Talk to Someone: Sharing our feelings with a friend, family member, or therapist can help us feel supported and less stressed.
7. Practice Mindfulness or Meditation: These techniques help us focus on the present moment and calm our mind.
8. Set Realistic Goals: Break big tasks into smaller steps, and don’t be too hard on yourself if things don’t go perfectly.
9. Do Something we Enjoy: Take time to relax and do something that makes us happy, like reading, listening to music, or enjoying a hobby.

By including some of these habits into our daily routine, we can manage and reduce stress more effectively.

v) What is anxiety?

in next blog please click on the heading just above

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Also Read:

Step 1st – “Embrace Change: How Mental Transformation Can Transform our Life”

Step 2nd Building Self-Awareness and Confidence for Mental Transformation