6 Tips to Help You Manage Stress

If the uncertainty that has accompanied you since the start of the Corona pandemic crisis has left you stressed, look for the solution only within your own mind.

"To respond to threats, the amygdala, the emotional center of the brain, is activated within a few seconds, but it takes the prefrontal cortex, the responsible part in the brain, more time to react to what is going on around it." says Rashi Aggarwal, MD, assistant professor of psychiatry at Rutgers New Jersey Medical School. "Because of the fight-or-flight response, your heart is beating faster, your blood pressure is rising, and your breathing rate is increasing," he adds.

This spike in cortisol and adrenaline has helped us when we've had to flee from predators in the past. We run into troubles when our brains constantly signal that we are in a life-threatening situation even though we are not.

The head of the Johns Hopkins University School of Medicine's Mindfulness Program, Dr. Neda Gould, states that "this type of chronic stress can have physical and psychological consequences. It's not as simple as saying that stress causes disease, but there is a connection." Increased inflammation, which has been associated to rheumatoid arthritis, heart disease, chronic pain, high blood pressure, and depression, has been connected to long-term stress.

Fortunately, when everything around you appears to be crumbling, there are numerous ways to manage the thoughts racing through your mind. "We all have different tools at different times in our lives," Dr. Aggarwal says, "but you can train your brain to respond positively to stress."

Building these skills, along with the usual routine of eating healthy foods, communicating with friends, and getting enough sleep, will keep your mind and body in good balance.

6 Tips to Help You Manage Stress

Below are some suggestions to help you relieve stress and manage your thoughts positively:

1. Take a mental break

High emotions are frequently stressful. "When you are in a state of emotional agitation, your brain is constantly looking for ways to stay safe, and the more we keep our emotional brain active, the more anxious we feel," says Dr. Luana Marques, assistant professor of psychiatry at Harvard Medical School and president of the Anxiety and Depression Association of America. So, you must allow your brain to rest and reactivate during the day.

For example, if the news is causing you stress, try limiting your access to news websites and social media. "This is not an option," Marques emphasizes. "You need to know enough to be aware of what is going on around you, but not so much that you are constantly in fight, flight, or freeze state. We need to activate our brain, which always thinks by deviating slightly from reality."

You do not have to completely avoid news sites and social media, but you should limit your consumption. For example, you can check the news from one or two sources once or twice a day. Set limits on social media use and disable unnecessary notifications.

Physical activity, according to most studies, produces positive chemicals that have anti-inflammatory and anti-depressant properties. Your body requires movement to obtain energy and activity, just like a car battery.

"When we're tired and overwhelmed, we don't want to do anything," Marques says, "but once we move, we feel better." A brisk walk around the office or some exercise can also help.

2. Focus on one task at a time

We all think we're good at multitasking, but it often leaves us feeling overwhelmed and distracted. Instead, concentrate on a single task, as this has a calming effect. "Practicing focusing on the present moment is one way to increase overall life satisfaction," Marques says. With practice, you will notice that focusing on the present moment and refusing to be distracted is actually effective.

Turn off electronic devices and take in the beauty of nature around you when you go for a walk outside. If you have a pet, play with it instead of watching TV or talking with a family member. Turn off any background noises, such as music or the news, and enjoy the aroma of the food you're cooking. To get the most enjoyment out of every bite, eat at the table rather than at your desk or while on the phone. "When you practice mindfulness, you realize that this moment is the only real moment," Dr. Gould says.

If your anxiety levels are high, pause before moving on to the next task and make an effort to regain your focus. Gould says, "Leave the place and take three deep breaths to help yourself balance in the moment. Tune into your senses, including sight, sound, touch, and hearing, so that even a brief practice session will have a significant impact on your ability to calm your mind."

3. Rephrase your thoughts

How you respond to challenging circumstances will determine how well you handle them. "We have a tendency to avoid unpleasant experiences, but overcoming obstacles is how we develop resilience," according to Gould. “Try to think of a balanced way to view the situation. Every matter has a conclusion, despite the fact that you might believe that it won't or that you'll always feel this way. What can you do, though, to discover something that brings you joy every day?"

It's also useful to step back and reconsider the big picture rather than rehashing the same concerns. "Rather than focusing on what you lost while experiencing it, approach the situation by knowing what opportunities it will provide you or your family," says Dr. C. Vaile Wright, senior director of health care innovation at the American Psychological Association. "Remind yourself that you have overcome many other obstacles and that you will also overcome this one."

4. Allow yourself to be sad

Grief is not limited to death; it can occur as a result of any change or loss, including job loss, divorce, or crises such as the Corona pandemic crisis, particularly after losing the ability to spend time with family or go wherever you want. It is perfectly natural to be sad about the missing pieces of our lives.

"Accept how you feel and acknowledge that you are going through a difficult time," Gould advises. "We mourn the loss of what we could have had."

Recognizing and identifying the pain can help to lessen its impact, but you must be patient with yourself because grief does not go away overnight and cannot be predicted. Finding a way to express your grief, whether with a friend or a therapist, may help you process what you're going through.

"Maintaining some sort of structure and focusing on what you can control, such as planning mealtimes, going to bed at a specific time, or even cleaning out your closet," Gould says.

5. Make time for fun

When we are stressed, even the things we used to enjoy may no longer be enjoyable, so try adding something fun to your schedule. Plan a movie night, an outdoor dinner, a fun family night like playing board games or making pizza, a backyard barbecue with your neighbors, some weekend crafts, or a phone call with a friend instead of texting; plan anything that makes you truly happy.

6. Practice gratitude

Focusing on the positive aspects of our lives is another effective way to reduce negative thoughts. Most studies have found that gratitude is associated with a lower risk of depression, anxiety, and eating disorders. Other studies have shown that simply thinking about what you are grateful for for a few minutes can improve your mood.

There are also numerous ways to determine the blessings you receive. So, keep a gratitude list and write down five things you're grateful for every night before bed, or simply close your eyes for thirty seconds and think about all the people you want to thank. "Practicing gratitude with intention is important because the brain tends to focus on the negative when stressed," Gould says.

The truth is that bad times pass, and you can discover strength you didn't know you possessed. “The final stage of gratitude is to be grateful for the hardships,” says Dr. Aggarwal. "By reflecting on the past, you gain the opportunity to grow by overcoming challenges." We don't choose to be in difficult situations, but we can come out of them happy, strong, and healthy.

Finally

We sometimes require extra assistance to get through difficult times. "Stay in tune with your body," advises Dr. Wright. "If you have muscle tension, or if you grind your teeth frequently, or if you get out of bed in the morning and feel unable to work, or if nothing makes you happy, or if you lose your appetite for food, or you can’t sleep, or you feel uncomfortable all the time, this means your body is telling you that you should take care of it."