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Quick bits of therapeutic info and learning, ideas, concepts, and quotes.
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3: Keys
2: Concepts
1: Quick Article
"The greatest weapon against stress is our ability to choose one thought over another."
— William James
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3 Keys to Dealing with Stress:
Understanding Stress: Stress is a natural reaction to our various challenges in life, whether they stem from work, relationships, or other pressures. Recognizing the signs of distress—such as irritability, fatigue, and difficulty concentrating—allows us to address these feelings early.
Everyday Coping Strategies: Implementing simple, everyday coping strategies can significantly alleviate stress. Mindfulness practices like deep breathing, meditation, or yoga help center the mind and reduce anxiety. Regular physical activity, even in the form of a short walk, releases endorphins that boost mood and promote relaxation. Additionally, managing time effectively by prioritizing tasks and setting achievable goals can prevent feelings of being overwhelmed (overwhelmed = undermanaged.)
Building a Support System: Establishing a strong support system is also a key component of managing stress. While some of us tend to want to withdraw when we feel stressed, asking for help and connecting with positive friends, family, or groups really can provide emotional relief and practical support during challenging times.
A Couple of Concepts
Journaling for Stress Relief: Journaling can be a powerful tool for managing stress. By writing down thoughts and feelings, we can gain clarity and release pent-up emotions. This practice not only helps in identifying stressors but also encourages reflection on positive experiences and helps create a more balanced perspective.
Creating a Relaxation Routine: Creating a daily relaxation routine is essential for stress management. Engaging in calming activities, such as reading, listening to music, or taking warm baths, can provide a much-needed escape from daily pressures. By prioritizing time for self-care, we can better equip ourselves to handle stressors when they arise.
A Quick Overview:
By recognizing and understanding our stressors— and applying helpful coping strategies— we can handle life's challenges more smoothly, which, in turn, can greatly improve our mental health and overall well-being.
Awareness of what stresses us, though, is essential for managing it. Take, for instance, the number one public fear: public speaking (glossophobia.) Some people are excited to be “front and center” on stage while others panic. Or consider the stress associated with job interviews. Some individuals thrive under the pressure and see it as an opportunity to shine while others feel overwhelming anxiety.
Thus, it’s important to understand that 1. everyone experiences stress in some form, and 2. not all stress is “bad”. Stress can be both a motivating force and a source of overwhelm.
Stress is a natural reaction to the demands and challenges we face, and it triggers a complex set of physiological and psychological responses. Some stress, known as eustress, can be beneficial. This type of stress actually helps motivate and energize us.
When faced with a perceived negative stressor—distress— the body initiates the "fight or flight" response, releasing hormones like cortisol and adrenaline. While this response can also be beneficial in short bursts, chronic stress can lead to severe health issues, including anxiety, depression, cardiovascular disease, and weakened immune functions.
Research shows that prolonged stress can alter brain function and structure. For example, sustained exposure to high levels of cortisol can reduce the size of the hippocampus, an area of the brain crucial for memory and learning.
Effective stress management techniques can significantly reduce the impact of distress on both the body and mind. As noted in earlier 3-2-1s, mindfulness practices, such as meditation and yoga, have been shown to lower cortisol levels and improve emotional regulation, leading to lasting changes in brain function that enhance attention and emotional control. Regular physical activity releases endorphins—the “feel-good” hormones—that improve mood and reduce stress and anxiety. Additionally, strong social networks are essential for stress management, as individuals with positive, supportive relationships are better equipped to cope with stressors and report higher levels of happiness.
References:
Schneiderman, N., Ironson, G., & Siegel, S. D. (2001). Stress and health: Psychological, behavioral, and biological determinants. Annual Review of Psychology, 52(1), 607-628.
Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behavior and cognition. Nature Reviews Neuroscience, 10(6), 434-445.
Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Tully, M. A. (2015). A meta-meta-analysis of the relationship between physical activity and mental health. Health Psychology Review, 9(3), 366-378.
Davidson, R. J., Sheridan, J. F., & Williams, K. (2003). The role of affect in the regulation of attention. Attention, Perception, & Psychophysics, 65(2), 220-234.
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by Laura Weber Garrison, PhD
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