Healthy ways to handle lifes stressors

Controlled breathing has been shown to reduce stress, increase alertness and boost your immune system. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality. The Buddha advocated breath-meditation as a way to reach enlightenment. The best way to get better at stress is to practice it. So, if you are facing a stressful life event or you’ve undergone a major change, try planning ahead. Consider the skills you can use to cope with the challenges you’re likely to face.

  • The best way to get better at stress is to practice it.
  • An 8-week study in 264 people with low magnesium found that taking 300 mg of this mineral daily helped reduce stress levels.
  • The advice “take a deep breath” may seem like a cliché, but it holds true when it comes to stress.
  • But during times of stress, our friends and family members are most likely to give us the support we need to get through it.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship. It may seem like there’s nothing you can do about stress.

More on Practicing Stress

Several studies show that yoga helps reduce stress and symptoms of anxiety and depression. Plus, it can promote psychological well-being (47, 48, 49). Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day.

  • Being selective about what you take on — and saying “no” to things that will unnecessarily add to your load — can reduce your stress levels.
  • You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
  • In some cases, physical illnesses may develop or get worse when a person’s capacity to adapt to change is overwhelmed by too much change.

If you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to a professional. Psychotherapy (also called talk therapy) and medication are the two main treatments for anxiety, and many people benefit from a combination of the two. If you want to talk to a professional healthy ways to cope with stress to help deal with stress, Kentucky Counseling Center is here to help you. Enjoy a stress-free life through psychotherapy sessions with the professional mental health practitioners at Kentucky Counseling Center. Life is hard as it is, but it gets even worse when you handle your troubles on your own.

Theories about coping with stress

But be sure to make time for things you enjoy, too (like playing music, working out, playing with a pet, or spending time with friends). Even if it’s only a few minutes, daily time to relax and recharge lowers your stress. And it’s not just the big things that can cause stress. Life’s everyday hassles, demands, and pressures can cause stress too. During times of stress, it’s particularly important to engage in “mindful eating,” which involves eating slowly and relishing every bite.

What are the 5 types of coping strategies?

There are five main types of coping skills: problem-focused strategies, emotion-focused strategies, meaning making, social support, and religious coping.

Studies show that spending time in green spaces such as parks and forests and being immersed in nature are healthy ways to manage stress (58, 59). A number of studies have linked excessive smartphone use and “iPhone addiction” with increased levels of stress and mental health disorders (21, 22, 23, 24). Plus, the exercise routine significantly improved self-reported depression (12).

Healthy Ways to Deal with Stress

The original version contained 14 items and can be found in the original paper. Stress is an inevitable part of life, affecting individuals in different ways. Some people thrive under stress, whereas others struggle.

To begin coping with stress at work, identify your stress triggers. Information about NIMH, research results, summaries of scientific meetings, and mental health resources. Health problems related to stress are common. Schoolwork, grades, and tests are a big source of stress for many people. If you need help preparing for tests, planning projects, or getting things done, ask a teacher, parent, tutor, or mentor to coach you.

Instead, Peterson suggests, replacing your stress involves taking small steps to add more of what you want to your life. “Rather than just seeking to reduce [stress], shift your attention,” Peterson says. Peterson adds that pausing when you experience distressing thoughts or emotions can help deactivate your fight, flight, or freeze response and calm you down. Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

A therapist can work with you to develop new skills that will serve your mental well-being for years to come. Regular exercise may help reduce stress and improve symptoms related to common mental health conditions such as anxiety and depression. Physical activity is another critical stress-management skill that can help employees cope with work stress. When your car dies or a deadline looms, how do you respond?

Think, “OK, I’ve got this — I’m on it.” Then go ahead and get started. At times, a small surge of stress can be a positive thing. It can help you do well under pressure, be on time, or meet a deadline. It can alert you to a problem you need to handle. Studies have shown that after just 20 minutes with a therapy dog, patients’ levels of stress hormones drop and levels of pain-reducing endorphins rise. When Dr. Southwick, a psychiatrist, meets with a new patient, one of the first things he does is construct a diagram of the patient’s social network.

healthy ways to cope with stress

You might also notice subtle but persistent causes of stress, such as a long commute or an uncomfortable workspace. Or maybe you work from home and are feeling stressed trying to integrate work and life, such as personal and family needs, while working. Perhaps learning new technology for communication or working in unfamiliar locations is adding to your stress.