Stress is an unavoidable part of our lives today. But is that necessarily a bad thing?
We distinguish between two basic types of stress— eustress and distress. Eustress stems from a positive perception of a demanding situation: it stimulates better performance and helps increase productivity. Distress, by contrast, arises when we perceive pressure negatively. Its effects may include insomnia, migraine, a knotted stomach or chronic fatigue.
These symptoms, however, are not caused directly by stress, but by the body’s negative response to stressful conditions, but the right technique can readily change that.
Before we turn to stress-management tips, try answering the following questions.
- How does stress manifest itself for you? (Focus on how you feel and what is happening in your body.)
- What causes it?
- How do you manage stress, and what are your defence mechanisms? (Do you tend to throw yourself even more deeply into solving the problem until you are exhausted, or do you put the solution off? Do you rationalise why the problem is unimportant, even though that does not make it disappear? Do you withdraw from others? Do you spend a long time thinking about ‘what if’ scenarios?)
Whatever your answers, you are now one step closer to understanding your stress. That will help you choose the right technique from those below.
- Remember to laugh —laughter produces endorphins, the so-called happiness hormones, while reducing levels of the cortisol and adrenaline associated with stress.
- Focus on the quality of your sleep —get enough sleep and limit your use of phones and computers before bed. If you cannot avoid them, at least lower the screen brightness slightly. Bright light can be stimulating.
- Do not leave things until the last minute and develop effective time-management habits. You will find your days noticeably calmer.
- Do you struggle with multitasking and concentration? Do not try to control everything. Manage your attention consciously and give it only to what is essential at that moment.
- Learn to switch off. The brain tends to react constantly to all kinds of stimuli, which can create a sense of overload and chronic exhaustion. Meditation can help relax the mind, but simply gazing into space can be enough.
- Need immediate relief? Harness the power of your senses. Everyone can naturally relax quickly in response to particular sensory input. Search your memory and try to find the sensory cue that works for you. It might be touching a pleasant fabric, listening to relaxing music, lighting a scented candle, looking at a beautiful photograph or eating a favourite food.
- Give your body high-quality nutrients and enough natural movement. If you are considering supplements, vitamin B is an ideal choice, as it supports the optimal functioning of the nervous system. Exercise should above all help you unwind and release muscular and mental tension, so choose an activity that you genuinely enjoy.
- Be assertive with your own feelings —do not surrender to them if they make you uncomfortable. Identify their cause and consciously try to change your response.
- View your worries from a long-term perspective. Will they matter as much in a month, or perhaps a year? If not, invest your time and energy where they are more useful right now.
- Focus only on what you can genuinely influence —only then will you use your energy where it can genuinely make a difference.
Kristýna Tabačíková