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Tips for Coping with Stress Publications Violence Prevention Injury Center

One way to help reduce stress and protect your mental health may be to say “no” more often. This is especially true if you take on more than you can handle because juggling many responsibilities may leave you feeling overwhelmed. A 2021 review of literature points out that several studies have linked excessive smartphone use with increased stress levels and mental health disorders. Regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression (15, 16). Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time.

It detracts vital energy from processes and systems, such as the digestive and reproductive systems. According to Gallup, 8 out of 10 employees experience burnout at least some of the time. The scope of the stress problem is another part of the reason managing stress effectively is so significant. According to a Capital One survey, 73 percent of Americans rank finances as the number one form of stress in life, so uncontrolled spending can quickly make these problems worse. “Retail therapy” is a tongue-in-cheek reference to going shopping as a form of stress relief. The reality is that this can quickly become something far more problematic.

Breathe deeply

If you want to talk to a professional to help deal with stress, Kentucky Counseling Center is here to help you. Enjoy a stress-free life through psychotherapy sessions with the professional mental health practitioners at Kentucky Counseling Center. Life is hard as it is, but it gets even worse when you handle your troubles on your own.

Learn how to manage your heart rate, muscle tension, and blood pressure when stress hits. Biofeedback gives you information about how your body reacts when you try to relax. Sensors are placed on your body that call out changes in everything from your brain-wave pattern to your muscle tone.

Perceived Stress Scale

Stress is part of being human, and it can help motivate you to get things done. Even high stress from serious illness, job loss, a death in the family, or a painful life event can be a natural part of life. You may feel down or anxious, and that’s normal too for a while.

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And it’s hard to do your best if you’re in a rush. Instead, let stress motivate you to get moving on a task. If you have a deadline, give yourself a positive mental push. Think, „OK, I’ve got this — I’m on it.“ Then go ahead and get started. Make time to work on your tasks and goals (like schoolwork, chores, or practice). But be sure to make time for things you enjoy, too (like playing music, working out, playing with a pet, or spending time with friends).

long-term stress management techniques

If you’re a stress eater, figure out other ways to feel better. Find coping strategies that don’t involve food or any other behavior you’ll regret. Making a soothing cup of tea, taking a hot bath, or curling up with a good book are deeply comforting activities that leave me relaxed and regret-free. This day is designed help students take a moment, relax and have fun in the days leading up to finals. „We encourage students to come by and take a moment to have fun and learn about how they can better manager their stress during finals time.“

But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are.

In some cases, that may mean changing your behavior or creating a plan that helps you know what action you’re going to take. Amy Morin, LCSW, is a psychotherapist and international bestselling author. For example, do you wish you had a better work-life balance?

  • Worries become concrete and perhaps even solvable.
  • This creates a state of deep rest that can change how your body responds to stress.
  • If you can avoid situations or people that cause you to stress, do so.
  • The weight training was especially effective at reducing irritability.