We’re all stressed. Some of us even wear it as a badge of honor, regularly lamenting about how busy and stressed we are. But stress isn’t necessarily a positive thing. It can be detrimental to your physical and emotional well-being if it becomes overwhelming.
Knowing how to cope with stress can lower your risk for various health conditions and help you live a happier, more fulfilling life.
Understanding Stress
Generally, when people talk about stress, we’re referencing having a lot of things to do. But that’s actually busyness, not stress. Stress is categorized into types depending on how long it lasts, what causes it, and the impact it has on your life.
Common types of stress include:
- Acute. In the most common type, recent or anticipated demands cause stress. Think of things like an argument with your partner or an upcoming work deadline that needs a lot of your attention.
- Episodic Acute. If your life is relatively chaotic or high-pressure, you probably experience this type of stress. For example, you have frequent conflicts with someone in your life, or your schedule is simply too full.
- Chronic. This type of stress develops over a long time and can harm your physical and mental health. It usually results from ongoing situations like poverty, dysfunctional family dynamics, or a bad job situation.
- Emotional. This type comes from emotional experiences and relationships, like relationship problems, divorce, or the loss of a loved one.
- Physical. Stress in your body from physical activity, injury, or illness that keeps you from physically performing at your best or as expected.
- Psychological. Stress from personal beliefs, attitudes, or perceptions, usually toward yourself. This type of stress results from things like perfectionism or negative self-talk.
- Environmental. You often don’t have much control of this stress because it’s caused by the environment around you. Think of things like noise, pollution, overcrowding, and even natural disasters.
- Occupational. Stress related to your job or career. It can include things like unrealistic work demands, conflict with coworkers, or job insecurity.
- Financial. Having debt, a lack of savings, or encountering unexpected expenses can cause stress.
- Traumatic. The stress that comes from experiencing or witnessing a traumatic event, like a car wreck or physical altercation.
Obviously, stress comes in various types, and many situations in people’s lives could fall into more than one category. You may have some control over the things causing you stress or they may be far outside of your control, like in the situation of a natural disaster. Regardless, how you respond to stress matters.
The effects of stress on your physical and mental health can include:
- Anxiety
- Depression
- Irritability
- Restlessness
- Overwhelm
- Emotional detachment
- Headaches
- Muscle tension and pain
- Fatigue
- Sleep problems
- Digestive issues, like upset stomach, nausea, or diarrhea
- High blood pressure and risk of heart disease
- Susceptibility to infections and illnesses
- Skin conditions, like unexplained rashes or hives
The long-term effects of stress can include mental health disorders, like anxiety disorders, depression, or post-traumatic stress disorder (PTSD). You also may experience chronic health conditions like diabetes, heart disease, or gastrointestinal disorders. And some people turn to adverse coping methods like using drugs or alcohol, resulting in addiction.
Identifying the Causes of Stress
Before you can learn how to cope with stress, you must be able to recognize its source(s). This may require some self-awareness and reflection to identify what’s causing you stress, why, and the root cause.
To identify the cause of your stress, consider:
- Patterns. Look for patterns of when you feel stressed, including where you were, who you were with, and what happened.
- Changes. We’re creatures of habit, so changes to our routines can cause us stress. Consider whether life changes might be causing your stress.
- Symptoms. Pay attention to your physical and emotional well-being. How do you feel? Consider documenting physical symptoms and your emotional state to identify patterns.
- Scheduling. Take a look at your schedule. Are there activities that are causing you stress or undue pressure?
- Environment. Consider whether stressors in your environment, like roommates, noise, or clutter, are causing you stress.
- Thoughts. Are your thoughts and beliefs contributing to your stress? One way to figure this out is to practice mindfulness or meditation to become more aware of your thoughts and how they affect your stress levels.
- Situations. Are certain situations causing you stress, like public speaking or dealing with finances? Stressful situations may include areas where you feel less competent.
- Feedback. If you still can’t figure out where your stress is coming from, ask a trusted loved one. They can probably share some times or situations they’ve noticed.
Remember that your stress may be coming from multiple sources. The key is to identify them all so you can make a plan for how to deal with the stress, regardless of why or where it originates.
How To Cope With Stress Immediately
Sometimes you can’t wait for some big intervention or progress. You need to know how to cope with stressors in the short term because of how they’re making you feel. Or, you may need some immediate stress relief to get through the situation, like a public speaking engagement or a big meeting.
For immediate stress relief, try:
- Deep Breathing. Inhale slowly through your nose for a count of four, hold your breath for a count of four, and exhale slowly through your mouth for a count of four. Repeat several times. This breathing practice will help calm your nervous system and reduce anxiety.
- Meditation. Focus on the present moment, observing your thoughts and feelings without judgment. Use guided meditation apps or videos if you need to. Meditation enhances your awareness and reduces the impact of stress.
- Visualization. Close your eyes and imagine yourself in a peaceful and relaxing place, such as a beach or forest. Engage all your senses to make the visualization vivid and provide a mental escape from stressors.
- Exercise. Take a walk, jog, or even do a few jumping jacks. Exercise releases endorphins that improve mood and reduce stress.
- Grounding. Use the 5-4-3-2-1 technique. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Grounding exercises return your focus to the present and reduce anxiety.
- Music. Listening to music helps distract your mind and elevate your mood.
- Chat. Talking to someone you trust about your stress helps you gain emotional support and perspective.
- Gratitude. Thinking about things you’re grateful for can shift your focus from stressors to positive aspects of your life.
- Rest. Step away from the stressful situation for a few minutes. Go outside, get some fresh air, or change your environment. Taking a short rest can help you clear your mind.
- Eating. Drink a glass of water and eat a healthy snack to stabilize your energy levels and improve your mood.
How To Cope With Stress Long-Term
Here’s the truth of the situation. Unless the thing causing you stress is fleeting, you can’t just keep putting bandages on it. You’ll eventually need to deal with the stress in a more long-term way.
To deal with stress long-term:
- Care for Yourself Physically. You’ll only ever feel as good as you treat your physical health. You want to prepare your body to respond well to stressors. That means exercising regularly, eating a healthy diet, spending time outdoors, and getting adequate sleep.
- Practice Mindfulness and Meditation. Engage in these activities regularly to enhance your awareness, reduce negative thought patterns, and improve emotional regulation.
- Manage Your Time. You may be causing a lot of your stress by overscheduling yourself. Prioritize tasks, set realistic goals, and break tasks into manageable steps.
- Develop Healthy Relationships. Cultivate supportive and positive relationships with family, friends, and colleagues. Emotional support from a strong social network can buffer against stress.
- Enjoy Hobbies. Regularly engage in activities you enjoy and that provide a sense of accomplishment or pleasure.
- Journal. We’ve written here before about the benefits of a journaling practice. It can help you identify your stressors and make plans for coping with them.
- Set Boundaries. Learn to say no and set boundaries to protect yourself from things that cause you stress.
- Seek Professional Assistance. A mental health professional can help you identify and cope with stressors in your life. They can also teach you how to respond to future stressors and how to deal with those outside of your control.
Use All Counseling’s Therapist Directory for Help
Ongoing stress can negatively impact your life and your mental and physical health. Eventually, you’ll need to deal with it to feel better and keep it from growing into other medical conditions.
Looking for a therapist to help you identify your stressors, their causes, and where they originate? All Counseling’s therapist directory helps you sort through your options to find a therapist who best fits your needs. Take a look today!
