Stress is a reality of life. However, how we manage stress is different from individual to individual. One of the essential compounds in learning to manage stress is understanding how it impacts us and what we can do to cope. It is not enough to automatically assume that everyone is equal when it comes to experiencing stress.
What some folks consider stressful, others consider excitement and a natural state of living. For instance, someone living in NYC would not view riding crowded trains to work daily as stressful but as a way of life. In the meantime, someone living in the suburbs might get a bit frazzled entering Grand Central station. Another interesting thing to consider is running, for some folks, it is a great stress reducer, yet some researchers state that running increases the production of the stress hormone cortisol, which signals the brain to prepare us for flight or fighting.
Managing stress is a personal process; it always helps to identify your stress triggers before embarking on a stress reduction regimen. As mentioned, what may be stressful for some may not be stressful for others. Let’s review what you consider stress and add a point for each yes:
- Public transportation (trains or buses): yes ___No ____
- Driving: yes ___No ____
- Big cities: yes ___No ____
- Loud noises: yes ___No ____
- Family gatherings: yes ___No ____
- Social gatherings: yes ___No ____
- Job interviews: yes ___No ____
- Marriage: yes ___No ____
- Relationships: yes ___No ____
- Work: yes ___No ____
- School: yes ___No ____
- Medical appointments: yes ___No ____
- Pregnancy: yes ___No ____
- Finances: yes ___No ____
- Investing: yes ___No ____
- Divorce: yes ___No ____
- Marriage ceremony: yes ___No ____
- Raising kids: yes ___No ____
- Addressing conflict: yes ___No ____
- Pending competition: yes ___No ____
- Pending admission: yes ___No ____
- Domestic violence: yes ___No ____
- Unstable home environment: yes ___No ____
- Dealing with ongoing bullying: yes ___No ____
- Chronic health issues: yes ___No ____
- Dealing sick parents or partner: yes ___No ____
- Caring for a sick pet: yes ___No ____
- Being the sole breadwinner: yes ___No ____
- Sexual harassment: yes ___No ____
- Facing racism: yes ___No ____
- Mental health: yes ___No ____
- Side effects of medication: yes ___No ____
I am sure there are other areas not mentioned that also contribute to stress; however, add your points and review the places where you seem to have the highest numbers. The specific areas will serve as a guide for determining the primary stress triggers. Keep in mind that stress can be divided into categories such as:
- Environmental – includes home environment and local surroundings.
- Functional – work, school, and personal and social activities
- Social – Our relationship with others, such as family, kids, relationship partners, friends, associates, coworkers, strangers, and even pets.
- Physical – health status, physical energy, diet, sleep patterns and medications, illicit and non-illicit drug abuse
- Mental Health Status– A diagnosed or undiagnosed mental health condition can trigger instability and create havoc with work, relationships, or personal well-being.
- Situational – how others treat us, accidents, or spontaneous changes.
Stress in itself is unavoidable since it is part of our survival instincts. Even though stress cannot be avoided, it can be managed with a balanced self-care regimen. Here’s a quick list:
- Maintaining Mental stability – You will manage stress much more efficiently if you continuously practice mindfulness with daily meditations or take mental breaks to recharge yourself before getting exhausted or overwhelmed.
- Be easy with yourself- Nothing is worse than inner criticism for not doing things perfectly.
- Preventive Care – Take breaks regularly, even when you are not tired. Your body and mind will benefit from small daily breaks.
- Keep things simple– Less is more when it comes to self-care.
- Write things down– A to-do list is a valuable reminder tool. Make a list of things to do before bed and revise in the morning if needed.
- Practice Self-forgiveness – stop being harsh on yourself for not finishing everything on your to-do list or meeting certain self-imposed expectations.
- Learn to have fun – stress often comes when we are overworked and overly serious. The truth is that life is short, and you need to make time for laughter.
- Share the burden – delegate whatever you can to others. Household chores, childcare, etc. Whatever you can let others do, let them do it, even if it’s not as perfect as you would do.
- Pamper yourself – caring for yourself does not have to be expensive or require many products. Pampering can be simply self-care, such as washing your hair and fixing it nicely, doing a pedicure or home facial, or taking a long shower or bath. Even better, take 10 minutes to meditate on gratitude and self-love.
It is important to remember that stress is a reaction to spontaneous and overwhelming situations. The key overall to managing stress is keeping yourself as balanced as possible through self-care routines rather than waiting until things fall apart.
Copyright 2024 R. Castro
Recommended Resources
I provided a few links to some useful material that will give you ideas on managing stress and further understanding how it impacts your overall well-being.
Here’s a short video with a meditation to use whenever you are feeling stressed and overwhelmed; though it’s brief, it is quite effective.
https://youtu.be/ztTexqGQ0VI?si=e__I1OSAIqdbrN9u
Here is information on Cortisol, its function, and its impact on the body.
What is Cortisol: https://www.webmd.com/a-to-z-guides/what-is-cortisol
I included this book on managing anxiety since it also provides useful techniques that can help in coping with stress.
Holistic Coaching 