Stress is a feeling of tension or being troubled by life’s demands. We all face some stress every day. In fact, a little bit of stress can be beneficial because it activates the fight-or-flight response, helping you get things done. You know that feeling when a deadline looms, but you haven’t started the assignment? That’s what I mean.
However, excessive or poorly managed stress can be highly disruptive. It can affect you mentally, leading to lack of focus, anger, anxiety, or depression. Physically, stress can cause headaches, muscle tension, back pain, dizziness, weight gain, and frequent illnesses.
Common Stressors in Life
- Financial worries
- Family pressures
- Work stress
- Social obligations
Taking a walk could be effective combination of physical activity and mindfulness for stress management
Effective Stress Management Techniques
Mind-Body Techniques
- Meditation: Meditation focuses your mind on a particular thought or concept. For example, you can meditate on a comforting scripture or a simple truism like, “This too shall pass.” Start with just 20 seconds each morning.
- Mindfulness: Mindfulness, endorsed by the WHO, means being aware of your surroundings and present pursuits. When stressful thoughts arise, notice and name them, then shift focus to your current activity or sensations in your body. Continue until the feeling subsides. Practicing mindfulness daily helps reduce stress.
- Deep Breathing: Deep breathing activates the parasympathetic system, promoting calmness instead of the fight-or-flight response.
Lifestyle Modifications
- Eat Healthy: Avoid unhealthy eating, which can cause guilt, bloating, or malnutrition. Instead, consume balanced meals with reasonable portions, less fast food, and more fruits and vegetables.
- Regular Exercise: Exercise releases endorphins, boosting your mood and self-confidence. Aim for at least 150 minutes of moderate activity weekly or walk 10,000 steps daily. Use apps like Google Fit to track your progress.
- Quality Sleep: Adults need at least eight hours of sleep. Stick to a consistent sleep schedule, even on weekends. Avoid alcohol, heavy meals, and screen time before bed. Read more about how to have a restful sleep.
Psychological Strategies
- Positive Thinking: Cultivate a positive mindset. Remember, where there’s a will, there’s a way.
- Time Management: Poor time management leads to stress. Use digital calendars and prioritize tasks by urgency. Employ the Pomodoro technique to stay focused and avoid procrastination.
- Seek Support: If overwhelmed, share your feelings with a friend or mentor. Sometimes, professional help may be necessary.
Nigeria is going through stressful times, but you can manage your stress by implementing these strategies. Start tonight—meditate for 20 seconds before bed on a comforting truth. Embrace mindfulness daily, and soon, you’ll find yourself navigating stress with ease.
