Stress is the emotional strain that derives from adverse or very demanding circumstances. Many times stress can be beneficial, operating as motivation for striving in athletics and academics. However, it is far more common for stress to be detrimental to physical and mental well-being.
According to the American Institute of Stress, approximately 75% of adults experience stress on a daily basis. Correspondingly, the World Health Organization (WHO) estimates that 90% of the global population will experience stress at some point in their lives.
Stress affects the body through thoughts, feelings, and behavior. Thus, proving it is crucial to take the necessary precautions to limit your overall stress so it doesn’t become overwhelming.
Learning strategies to overcome stress is by far the most advantageous solution to limiting stress as a whole. There are numerous stress adaptive strategies people have utilized to prevail over their nervous tensions, that some might not even be aware of.
It is important to place emphasis on these strategies so individuals who are facing hardships can overcome their endeavors, and learn how to prevent them in future instances.
The first skill to gain for managing stress is practicing mindfulness. This includes a handful of relaxation techniques such as deep breathing, meditation, progressive muscle relaxation, and yoga.
Natalia Wood (11) shares her experience using this strategy. “When I am very stressed, I sit down in the silence, close my eyes, and clear my mind. I sit there for around 10 minutes and try not to think about anything. Doing this has really helped me be able to calm down quickly without getting too stressed out.”
These strategies are designed to induce individuals to a state of calm by reducing anxiety and muscle tension. They have been proven to be beneficial to people as it can be applied to various settings and techniques.
The next strategy to use is physical activity. Physical activity is very vital for stress relief, as it promotes the relief of endorphins. Endorphins are known as the body’s “feel-good” chemicals because they play a role in reducing pain, improving mood, and promoting a sense of well-being.
Getting physical activity in, also contributes to improving your nightly sleep, allowing you to rest and relax significantly easier.
The final strategy is to maintain healthy habits. This includes a lengthy list of habits to pick up that will ultimately result in reduced stress and good mental health. The list encourages prioritizing sleep, eating a balanced diet, taking breaks, practicing gratitude, and pursuing activities that are enjoyable.
Teens and adults should rely on upwards of 7-9 hours of sleep each night as prioritizing quality sleep is crucial to your overall well-being. Getting enough rest will prepare the mind and body for each day, potentially reducing stress throughout the whole day.
A balanced diet is also very important for maintaining a healthy state of mind. This diet should include fruits and vegetables, whole grains, proteins, dairy products, and healthy fats. It is also a good recommendation to limit intake on processed and sugary foods.
Taking breaks is vital for good mental health as it allows time to process emotions and avoid experiencing burnout. It is a good idea to schedule small breaks throughout the day to recharge and calm down to avoid feeling stress.
Wood (11) states, “When I am getting overwhelmed by an assignment, I will just put whatever it is I am doing to the side to calm down from it. After I take a break, I come back to it and slowly work through each problem. This strategy has really helped me.”
Practicing gratitude is an exceptional way to overcome a bad state of mind, as refocusing thoughts and energy into things that are appreciated will have a much stronger impact in terms of stress levels. Keeping a positive mental attitude will encourage people to become more content with themselves rather than being pessimistic about life.
Lastly, pursuing activities that can be enjoyed will help redirect people’s attention and will leave them feeling far more fulfilled. Leaving time for passions will help bring joy and a sense of purpose to life.
It is important to reflect on these strategies and decide what will work best for whoever is affected. The strategies that worked in 7th grade might not have the same effect now as they once did. It is vital to understand a person’s own strengths and weaknesses so they can identify the most effective strategy to use.
Identifying the coping skills that work the best, helps everyone understand their emotions better and develop resilience from difficult and stressful situations. This will lead to their own personal growth and will eventually help them overcome their stress healthily and quickly
It is important to establish strategies for resolving stress that work efficiently so that when difficult situations arise, you can overcome them without becoming submerged in stress.
Stress is not always a negative thing, however it is important to be able to manage it efficiently so it does not become harmful to mental or physical health.
