How To Relieve Emotional Stress
Emotional stress is a part of a day to day living and adjusting to our environment. Family, friends, employment and life experiences can all affect our level of stress. Mild forms of stress can act as a motivator that propels you to complete tasks that excite you.
However, if your stress level becomes too high, physical, mental/emotional problems can result. This is when stress management tips come in handy to help you to cope more effectively.
How we react to external events is what causes stress. In themselves, events are not stressful. We all differ in how we respond to the events taking place around us and it is our internal reactions, thoughts, and choices that either create or alleviate stress. What one person finds stressful another does not.
For example, one person may fear speaking up for themselves and worry that this may cause conflicts to arise. Another person though, may view speaking up as a way to achieve their desires and is motivated to do so.
Both positive and negative life experiences can be stressful. Major changes though contribute to higher levels of stress and require stress management tips and techniques to help you to cope at these times.
• Divorce
• Death of a loved one
• Losing your job
• Changing jobs
• Conflict in the workplace or home
• Increased workload
• Getting married
• Starting a family
• Illness
• Financial issues/problems
• Noise / distractions
• Feeling let down
A combination of two or more of these stressors is more likely to raise your level of stress.
However, if your stress level becomes too high, physical, mental/emotional problems can result. This is when stress management tips come in handy to help you to cope more effectively.
Emotional Stress: What Is It And How To Deal With It
What Causes Stress?
How we react to external events is what causes stress. In themselves, events are not stressful. We all differ in how we respond to the events taking place around us and it is our internal reactions, thoughts, and choices that either create or alleviate stress. What one person finds stressful another does not.
For example, one person may fear speaking up for themselves and worry that this may cause conflicts to arise. Another person though, may view speaking up as a way to achieve their desires and is motivated to do so.
Both positive and negative life experiences can be stressful. Major changes though contribute to higher levels of stress and require stress management tips and techniques to help you to cope at these times.
Major changes that influence our level of stress include:
• Changing homes• Divorce
• Death of a loved one
• Losing your job
• Changing jobs
• Conflict in the workplace or home
• Increased workload
• Getting married
• Starting a family
• Illness
• Financial issues/problems
• Noise / distractions
• Feeling let down
A combination of two or more of these stressors is more likely to raise your level of stress.
How do you know if you are stressed?
Dealing with stress is almost a given for virtually everyone at some point or other. After all, life is made of challenges that test us physically, mentally, and emotionally.
However, when a person has to deal with that type of adversity all of the time, the constant strain from such pressure can really affect a person's mental and physical well-being.
This can be to the point where your health can be adversely affected for a short or even long term. This is known as emotional stress. The information below should help you to determine if you are facing this type of anxiety and how to overcome it.
• If you are having trouble with your sleeping habits, whether it's sleeping more than usual or only sleeping for a few hours and having difficulty going back to sleep, you could be suffering from emotional stress. Often, the cause of this is due to either anxiety or depression, especially if there are no physical reasons for your sleeping issues.
• If you are having extreme changes in your weight over a short period of time, especially if you haven't changed your eating or exercise routines, you might be suffering from emotional stress. Also, if you constantly think about food or constantly avoid eating, those signs could also be indicators that you are suffering from emotional tension. Depression can also cause a lack of appetite.
• The body will sometimes aid you and others in letting you know that you are suffering from over tension when you have physical ailments that you just cannot explain the cause of. If you've undergone a physical, and a physician can't find anything physically wrong with you, it may be emotional stress that is causing your physical pain.
• Another sure sign that you may be overstressed is if you are always in a bad mood, always showing a short temper toward others, and always getting overly upset over little issues or events. Both your physical and mental health could be at risk, as could the physical and mental health of those around you.
• have mixed feelings
• feel anxious
• experience mood swings
• feel irritable
• frustrated or are easily annoyed
You may notice a change in your behavior, for example:
• crying when you think about what is causing you stress
• acting impulsively
• grinding your teeth
• increasing your level of smoking, drugs or alcohol
• Losing interest in your environment or social interactions
• You may notice that it is difficult to concentrate or you suffer a loss of productivity
• You may be preoccupied or worried about thoughts/tasks to complete
• You may feel inadequate
• Loss of appetite or increased binge eating
Stress can also affect the body, you may notice any one of the following symptoms:
• Increased perspiration
• increased heartbeat
• feeling nervous
• sleep problems
• digestive problems
• tense muscles
• illness prone
First, you have to identify and directly address the stressor or stressors that are causing your emotional angst. You should also try to look at the positives of your life and determine whether the stressor(s) you've identified are really worth worrying about or not. You may be making those issues larger than you really need to be. (how to develop a positive mindset)
You also need to take time out for yourself and enjoy fun activities to help relieve your mind of the pressure you are dealing with; no one can go for long periods of time under great duress without it affecting him/her. Also, let your family, friends, and physician know what you are dealing with so that they can all help you overcome that tension and see the positives in your life.
Emotional stress can cause a great burden on those who are dealing with it, both in terms of their mental and physical health. They can be more irritable, they have trouble with their sleep patterns, they are less sociable than usual, and they may experience severe weight fluctuations.
By identifying and realizing what you are suffering from, you can work towards overcoming it with the proper attitude, approach, and help from your family, friends, and physician.
However, when a person has to deal with that type of adversity all of the time, the constant strain from such pressure can really affect a person's mental and physical well-being.
This can be to the point where your health can be adversely affected for a short or even long term. This is known as emotional stress. The information below should help you to determine if you are facing this type of anxiety and how to overcome it.
• If you are having trouble with your sleeping habits, whether it's sleeping more than usual or only sleeping for a few hours and having difficulty going back to sleep, you could be suffering from emotional stress. Often, the cause of this is due to either anxiety or depression, especially if there are no physical reasons for your sleeping issues.
• If you are having extreme changes in your weight over a short period of time, especially if you haven't changed your eating or exercise routines, you might be suffering from emotional stress. Also, if you constantly think about food or constantly avoid eating, those signs could also be indicators that you are suffering from emotional tension. Depression can also cause a lack of appetite.
• The body will sometimes aid you and others in letting you know that you are suffering from over tension when you have physical ailments that you just cannot explain the cause of. If you've undergone a physical, and a physician can't find anything physically wrong with you, it may be emotional stress that is causing your physical pain.
• Another sure sign that you may be overstressed is if you are always in a bad mood, always showing a short temper toward others, and always getting overly upset over little issues or events. Both your physical and mental health could be at risk, as could the physical and mental health of those around you.
• have mixed feelings
• feel anxious
• experience mood swings
• feel irritable
• frustrated or are easily annoyed
You may notice a change in your behavior, for example:
• crying when you think about what is causing you stress
• acting impulsively
• grinding your teeth
• increasing your level of smoking, drugs or alcohol
• Losing interest in your environment or social interactions
• You may notice that it is difficult to concentrate or you suffer a loss of productivity
• You may be preoccupied or worried about thoughts/tasks to complete
• You may feel inadequate
• Loss of appetite or increased binge eating
Stress can also affect the body, you may notice any one of the following symptoms:
• Increased perspiration
• increased heartbeat
• feeling nervous
• sleep problems
• digestive problems
• tense muscles
• illness prone
What can you do if you're showing the above signs?
First, you have to identify and directly address the stressor or stressors that are causing your emotional angst. You should also try to look at the positives of your life and determine whether the stressor(s) you've identified are really worth worrying about or not. You may be making those issues larger than you really need to be. (how to develop a positive mindset)
You also need to take time out for yourself and enjoy fun activities to help relieve your mind of the pressure you are dealing with; no one can go for long periods of time under great duress without it affecting him/her. Also, let your family, friends, and physician know what you are dealing with so that they can all help you overcome that tension and see the positives in your life.
Emotional stress can cause a great burden on those who are dealing with it, both in terms of their mental and physical health. They can be more irritable, they have trouble with their sleep patterns, they are less sociable than usual, and they may experience severe weight fluctuations.
By identifying and realizing what you are suffering from, you can work towards overcoming it with the proper attitude, approach, and help from your family, friends, and physician.
Stress Management Tips and Techniques
Here, we will cover some of the stress management tips and techniques that you can use to reduce your stress. Do not hesitate though to seek the services of a professional counselor or your doctor if symptoms persist.
Ongoing stress can affect your health and well be being. Learn to recognize the signs and choose to help yourselves to lessen stress.
• Change the way you think. Reinforce positive self-statements. People grow from strength rather than weakness.
• Practice yoga or a relaxation method that incorporates the Mind Traffic Exercise. The Mind Traffic Exercise is where you have a pen and paper beside you as you relax where you can dump all of your thoughts onto the paper.
• Get a massage. A massage can relieve muscle tension and stiffness, and improve the range of motion of your joints. Studies show a massage can reduce the heart rate, lower blood pressure and increases blood circulation, promoting relaxation.
• Learn to recognize and accept your limits. Do not judge yourself or place expectations on how you think you 'should' cope. Each one of us is unique in how we handle stress.
• Accept responsibility for where you are in your life. By adopting this attitude you no longer become a victim who has handed power over to someone else but rather an empowered individual who can solve all problems.
• Find ways to have fun. Start a new hobby or rekindle an old one.
• Eat well. Eat a variety of fresh foods in a well-balanced diet. Some foods actually cause or increase nervous tension, for example, coffee, Red Tea, chocolate, and soft.
• Talk with friends, family, a counselor, teacher or someone you can trust about your worries/problems.
• Develop time management skills. When you have many tasks to complete, setting priorities will help you to manage more effectively. Remember to set realistic goals.
• Limit your expectations. Be selective and use your energy to do the most important and possible tasks. Set goals you can reach. Do not blame yourself if you don’t reach all your goals – these may be possible next time. (Action Steps For Goals)
• Control your finances. Financial worries can add to your stress levels. In essence, you must spend less and save more. Set a budget and record everything you spend. If you need help seek expert financial advice.
• Get sufficient rest. A major key to performing at your best and dealing with stress is being well-rested both mentally and physically. Make sure you go to bed early at a minimum two night per week.
• Smile especially when you are feeling angry or stressed. Research has shown that smiling can actually help you feel happier, lower your heart rate and produce a calmer breathing pattern.
• Being low in energy can make you tired and contribute to stress. To get more energy introduce high energy foods into your diets such as bananas, pineapple, strawberries, spinach and cabbage, red meats and even high-energy smoothies.
• Take a course. A course in stress management will teach you how to recognize the symptoms of stress and how to effectively deal with it. If poor time management is your problem a course in this area is also extremely useful.
• Increase your iron intake. If you are low in iron, you can become mildly depressed which can definitely inhibit your ability to deal with stress. Try eating foods high in iron including lentils, spinach, tofu, and lean beef, as well as iron supplements.
• Surround yourself with positive and supportive people and influences. Minimize contact with people who are generally negative or stressed. Do not listen to people who are pessimistic or overly critical of you.
• Go for a walk. This is not only a good stress management remedy but also a great form of exercise that anyone can do. This is particularly beneficial during stressful times at work or after having had a heated debate. Make walking a regular activity in your day, either in the morning, during lunch, or in the evening.
• Take a walk along the beach. Natural surroundings are known to trigger relaxation responses deep in the brain. The beach in particular with its fresh air and rhythmic rolling in of waves can have a calming effect on you.
• Drink herbal tea. Different herbs are known for target and support specific parts of the body including the nervous, circulatory and cardiovascular systems. It is the ideal drink for dealing with stress and other ailments including colds, flu, and fatigue.
• Listen to music (that you like). Music has an incredible ability to change your mood and relieve stress. It can not only be used to sooth, but also to "rev" your energy levels when needed.
• Read a book. Reading can be a great escape from stress because it forces you to focus on something other than your own troubles. Also, research has shown that people who read have a better ability to understand how other people think and feel, and become better equipped in dealing with problems.
• See a feel-good movie. Like reading, a good movie also gives you the opportunity to focus on something other than your own worries. It is important to wisely pick a movie that is positive and makes you feel good, not one that is depressing.
• Take regular time off or vacations. It is important to regularly take time away from the stresses in your life. Regular vacations or breaks give you that opportunity to recharge your batteries, reconnect with yourself and prevent burn out.
• Try positive visualization or guided imagery. Think about a time or place when you were relaxed and content. By recreating the situation in your mind, recalling the sights, smells, and sounds, your emotions will change which will have a positive effect on you physically.
• Reduce your reliance on alcohol and tobacco. While such alcohol and tobacco may make you feel good temporarily, they are actually having a detrimental effect on your body which may contribute or add to the stress you are feeling.
• Become more tolerant of others' faults. Do not allow the wrongdoings of others to affect you. There is no point wasting your good energy dwelling on such matters. Accept that no one is perfect including you.
• Help others especially those less fortunate than yourself. Providing such service not only benefits others but also gives you an opportunity to focus on matters other than your own. You may also learn that you are actually better off than a lot of other people.
• Read self-help and self-improvement books. These books are usually written by world-renowned trainers and professionals and contain informative insights into many facets of life-related to stress and pressure management.
• Be prepared. If you are stressed about an upcoming event that relies on you performing well, the key is to be well organized and prepared. Create a plan that will ensure your preparation is thorough and stick to that plan.
• Eliminate reliance on drugs for managing and dealing with stress. Drugs can have a negatively chemical impact on your body which ultimately creates further stress. Rather look at various strategies to reduce and manage your stress.
• To minimize stress and anxiety at work, school or home, divide large overwhelming tasks into smaller achievable tasks. See each small task as progressive steps towards your end goal.
• Change your situation. If your job is just causing you too much stress and cannot be dealt with, or if there are issues in your relationship that can not be addressed it might be time to move on. Do not be afraid to consider this option.
• Do not take work home, unless absolutely necessary. Try to maintain a clear boundary between work and home. This gives you the opportunity to recover from the stresses of work encountered during the day, and feel more rejuvenated the following day
• Don't bottle up your feelings. Express your feelings to in a positive manner to those who may be causing you to feel stress. In many cases, such people do not know the negative impact they may be having on you.
• Understand your stress triggers. So what triggers your stress? What do you worry about? Once you know the source of your stress is, you can find ways to either reduce their likelihood and more effective strategies for managing the stress.
• Enjoy life. Consider every day that you live to be a blessing, not a curse. We are here on this earth to experience both the good and bad, and everything in between. Enjoy it. Learn and grow from it.
• Don't sweat the small stuff. Focus on the big picture and deal with the main issues. Do not waste your time and energy fussing and stressing over minor concerns. They are usually trivial and end up becoming non-issues in the long run.
• Do not be a perfectionist all of the time. This only adds to the pressure you place on yourself which can translate into stress. Sometimes it is better to compromise and not do something as well as you would naturally like to.
• Get a pet. Whether it is a dog, a cat or a hamster, your pet gives you an opportunity to show and share love and affection. Studies have shown that pets help reduce blood pressure and stress. Pets promote a healthier lifestyle and can even provide better social support than humans.
• Spoil yourself. It is very easy to forget about yourself while you are attending to others' needs. Take a break. Go to a fancy restaurant, buy some nice clothes or take a spa. Do not overlook the importance of doing something for you once in a while.
• Live in the present. Don't dwell on the past. Rather learn from the mistakes you have made and the pain that you have experienced in the past and move on.
• Reflect on your day. Review the interactions you had with people during the day. If you were not happy with the way you behaved or responded to someone, relive the moment in your mind and imagine responding or behaving in a more appropriate way.
Ongoing stress can affect your health and well be being. Learn to recognize the signs and choose to help yourselves to lessen stress.
To reduce your level of stress you can:
• Exercise - Practice some form of exercise daily to promote optimal health and well being. This is a wonderful way of reducing the impact of stress on your physical and mental well being. (Running training plan for beginners)• Change the way you think. Reinforce positive self-statements. People grow from strength rather than weakness.
• Practice yoga or a relaxation method that incorporates the Mind Traffic Exercise. The Mind Traffic Exercise is where you have a pen and paper beside you as you relax where you can dump all of your thoughts onto the paper.
• Get a massage. A massage can relieve muscle tension and stiffness, and improve the range of motion of your joints. Studies show a massage can reduce the heart rate, lower blood pressure and increases blood circulation, promoting relaxation.
• Learn to recognize and accept your limits. Do not judge yourself or place expectations on how you think you 'should' cope. Each one of us is unique in how we handle stress.
• Accept responsibility for where you are in your life. By adopting this attitude you no longer become a victim who has handed power over to someone else but rather an empowered individual who can solve all problems.
• Find ways to have fun. Start a new hobby or rekindle an old one.
• Eat well. Eat a variety of fresh foods in a well-balanced diet. Some foods actually cause or increase nervous tension, for example, coffee, Red Tea, chocolate, and soft.
• Talk with friends, family, a counselor, teacher or someone you can trust about your worries/problems.
• Develop time management skills. When you have many tasks to complete, setting priorities will help you to manage more effectively. Remember to set realistic goals.
• Limit your expectations. Be selective and use your energy to do the most important and possible tasks. Set goals you can reach. Do not blame yourself if you don’t reach all your goals – these may be possible next time. (Action Steps For Goals)
• Control your finances. Financial worries can add to your stress levels. In essence, you must spend less and save more. Set a budget and record everything you spend. If you need help seek expert financial advice.
• Get sufficient rest. A major key to performing at your best and dealing with stress is being well-rested both mentally and physically. Make sure you go to bed early at a minimum two night per week.
• Smile especially when you are feeling angry or stressed. Research has shown that smiling can actually help you feel happier, lower your heart rate and produce a calmer breathing pattern.
• Being low in energy can make you tired and contribute to stress. To get more energy introduce high energy foods into your diets such as bananas, pineapple, strawberries, spinach and cabbage, red meats and even high-energy smoothies.
• Take a course. A course in stress management will teach you how to recognize the symptoms of stress and how to effectively deal with it. If poor time management is your problem a course in this area is also extremely useful.
• Increase your iron intake. If you are low in iron, you can become mildly depressed which can definitely inhibit your ability to deal with stress. Try eating foods high in iron including lentils, spinach, tofu, and lean beef, as well as iron supplements.
• Surround yourself with positive and supportive people and influences. Minimize contact with people who are generally negative or stressed. Do not listen to people who are pessimistic or overly critical of you.
• Go for a walk. This is not only a good stress management remedy but also a great form of exercise that anyone can do. This is particularly beneficial during stressful times at work or after having had a heated debate. Make walking a regular activity in your day, either in the morning, during lunch, or in the evening.
• Take a walk along the beach. Natural surroundings are known to trigger relaxation responses deep in the brain. The beach in particular with its fresh air and rhythmic rolling in of waves can have a calming effect on you.
• Drink herbal tea. Different herbs are known for target and support specific parts of the body including the nervous, circulatory and cardiovascular systems. It is the ideal drink for dealing with stress and other ailments including colds, flu, and fatigue.
• Listen to music (that you like). Music has an incredible ability to change your mood and relieve stress. It can not only be used to sooth, but also to "rev" your energy levels when needed.
• Read a book. Reading can be a great escape from stress because it forces you to focus on something other than your own troubles. Also, research has shown that people who read have a better ability to understand how other people think and feel, and become better equipped in dealing with problems.
• See a feel-good movie. Like reading, a good movie also gives you the opportunity to focus on something other than your own worries. It is important to wisely pick a movie that is positive and makes you feel good, not one that is depressing.
• Take regular time off or vacations. It is important to regularly take time away from the stresses in your life. Regular vacations or breaks give you that opportunity to recharge your batteries, reconnect with yourself and prevent burn out.
• Try positive visualization or guided imagery. Think about a time or place when you were relaxed and content. By recreating the situation in your mind, recalling the sights, smells, and sounds, your emotions will change which will have a positive effect on you physically.
• Reduce your reliance on alcohol and tobacco. While such alcohol and tobacco may make you feel good temporarily, they are actually having a detrimental effect on your body which may contribute or add to the stress you are feeling.
• Become more tolerant of others' faults. Do not allow the wrongdoings of others to affect you. There is no point wasting your good energy dwelling on such matters. Accept that no one is perfect including you.
• Help others especially those less fortunate than yourself. Providing such service not only benefits others but also gives you an opportunity to focus on matters other than your own. You may also learn that you are actually better off than a lot of other people.
• Read self-help and self-improvement books. These books are usually written by world-renowned trainers and professionals and contain informative insights into many facets of life-related to stress and pressure management.
• Be prepared. If you are stressed about an upcoming event that relies on you performing well, the key is to be well organized and prepared. Create a plan that will ensure your preparation is thorough and stick to that plan.
• Eliminate reliance on drugs for managing and dealing with stress. Drugs can have a negatively chemical impact on your body which ultimately creates further stress. Rather look at various strategies to reduce and manage your stress.
• To minimize stress and anxiety at work, school or home, divide large overwhelming tasks into smaller achievable tasks. See each small task as progressive steps towards your end goal.
• Change your situation. If your job is just causing you too much stress and cannot be dealt with, or if there are issues in your relationship that can not be addressed it might be time to move on. Do not be afraid to consider this option.
• Do not take work home, unless absolutely necessary. Try to maintain a clear boundary between work and home. This gives you the opportunity to recover from the stresses of work encountered during the day, and feel more rejuvenated the following day
• Don't bottle up your feelings. Express your feelings to in a positive manner to those who may be causing you to feel stress. In many cases, such people do not know the negative impact they may be having on you.
• Understand your stress triggers. So what triggers your stress? What do you worry about? Once you know the source of your stress is, you can find ways to either reduce their likelihood and more effective strategies for managing the stress.
• Enjoy life. Consider every day that you live to be a blessing, not a curse. We are here on this earth to experience both the good and bad, and everything in between. Enjoy it. Learn and grow from it.
• Don't sweat the small stuff. Focus on the big picture and deal with the main issues. Do not waste your time and energy fussing and stressing over minor concerns. They are usually trivial and end up becoming non-issues in the long run.
• Do not be a perfectionist all of the time. This only adds to the pressure you place on yourself which can translate into stress. Sometimes it is better to compromise and not do something as well as you would naturally like to.
• Get a pet. Whether it is a dog, a cat or a hamster, your pet gives you an opportunity to show and share love and affection. Studies have shown that pets help reduce blood pressure and stress. Pets promote a healthier lifestyle and can even provide better social support than humans.
• Spoil yourself. It is very easy to forget about yourself while you are attending to others' needs. Take a break. Go to a fancy restaurant, buy some nice clothes or take a spa. Do not overlook the importance of doing something for you once in a while.
• Live in the present. Don't dwell on the past. Rather learn from the mistakes you have made and the pain that you have experienced in the past and move on.
• Reflect on your day. Review the interactions you had with people during the day. If you were not happy with the way you behaved or responded to someone, relive the moment in your mind and imagine responding or behaving in a more appropriate way.