Everyone has different ways of dealing with stress. Stress management for each individual is dependent on a variety of factors. For example, a study has found that there are differences in methods of dealing with stress based on gender, age, medical, and mental health differences.1 This article provides five general suggestions for dealing with stress, as learning different stress-management techniques early-on can help provide long-term benefits.2 However it’s important to find a method that specifically suits your needs and works positively for you.
Talking to someone about how you feel is a great way to relieve tension, because when people around you are willing to listen, it gives you a sense of security when they show their support. It’s important to remember that you don’t have to expect others to fix your stress or solve your problems, but just to listen and be supportive.3
Talking to someone can also help offer you a new perspective. Stress can often develop when we continue to think along our own negative mindset. Therefore, when someone is able to offer a fresh perspective, it can help you re-evaluate your situation and figure out what you need to do.
Relationships with others have been shown to also have a positive biological association with relieving stress. A study has found that an increase in stress is correlated with a reduction in hormones that is produced in social bonding. Therefore, interacting with others is actually found to be a natural way to relieve stress.4
Stress often makes us feel uneasy and tense, so therefore it’s natural to combat those feelings by doing something that makes you feel happy and relaxed. If you feel like you’re too preoccupied with life to take time out for leisure activities, it might help to schedule time specifically for relaxation. Leisure activities don’t have to be long, they can be 10-15 mins out of your day.5 Some examples of activities might include: making art, reading a book, playing a sport or instrument, or going for a walk. Meditation is also a good way to relax.
Doing something fun every day can greatly improve your mental health and relieve a lot of stress, because trying to consistently make yourself feel better can also help improve your productivity and quality of life.6
Physical activity has many benefits, including reducing stress. When you’re stressed, it can be hard to think clearly. Exercise stimulates your brain chemistry which helps it improve in mental strength and learning. Chemicals, such as endorphins and serotonin, are released which greatly improve your mood.7
According to the Australian Physical Activity Guidelines, it is suggested that adults accumulate 150-300 minutes of moderately intense physical activity a week for consistent health benefits.8 Physical activity doesn’t have to be long or hard. It can be as simple as going for a walk. It can also be a social event, such as playing soccer with friends, where connecting with others also has a positive effect on stress.
Developing skills to manage your time can help relieve stress, because when you plan ahead and practice regular routines it gives you a sense of control, which makes your life seem less chaotic and stressful.9
Time management skills consist of being able to work out your goals and tasks you need to accomplish and then prioritise them.6 There are many different techniques for time management, but one popular and effective way is simply just writing down a list and making a schedule. If you’re finding it hard, try asking for help from a friend or mentor. Journaling can also help you manage your time constructively, as it helps you set goals each day.
A practical way to help reduce stress is to identify the “triggers” or the things in your life that you think are causing you stress and focusing on relieving that problem. Sometimes the problem might simply be the way you’re thinking, your perception or your attitude. Stress is often caused by having unrealistic expectations, being too focused on the bigger picture/end goal, or overwhelming yourself with negative thoughts. By understanding the way you think, you can find ways to help yourself focus more positively on realistic views.6
1
Wang, J. Keown, L. Patten, S. B., et al. “A population-based study on ways of dealing with daily stress: comparisons among individuals with mental disorders, with long-term general medical conditions and healthy people”. Soc Psychiatry Psychiatr Epidemiol. 44, 666-674. (2009). DOI 10.1007/s00127-008-0482-2
2
O’Neale Roach, J. Guthrie, E. “Dealing with stress”. BMJ. 321. (2000). https://doi-org.ezproxy.lib.monash.edu.au/10.1136/sbmj.0007218
3
“Stress Management”. HelpGuide. https://www.helpguide.org/articles/stress/stress-management.htm
4
Brent, L. Chang, S. Gariepy, J., et al. “The neuroethology of friendship”. Annals of the New York Academy of Sciences. 1316, 1-17. (2014). 10.1111/nyas.12315
5
“3 Tips to Manage Stress”. (June 2014). Heart.org. https://www.heart.org/en/healthy-living/healthy-lifestyle/stress-management/3-tips-to-manage-stress
6
“Dealing with Stress - Top Tips”. SkillsYouNeed. https://www.skillsyouneed.com/ps/stress-tips.html
7
“Exercise and mental health”. Healthdirect. https://www.healthdirect.gov.au/exercise-and-mental-health
8
Brown, W. Bauman, A. E. Bull, F. C. et al. “Development of Evidence-based Physical Activity Recommendations for Adults (18-64 years)”. Report prepared for the Australian Government Department of Health. (August 2012). https://www1.health.gov.au/internet/main/publishing.nsf/Content/F01F92328EDADA5BCA257BF0001E720D/$File/DEB-PAR-Adults-18-64years.pdf
9
“Stress management strategies”. Healthdirect. https://www.healthdirect.gov.au/stress-management-strategies