Learning How To Deal With Stress And Anxiety
Updated June 04, 2020
Medically Reviewed By: Rashonda Douthit , LCSW
Understanding Stress and Anxiety
Are you wondering how to deal with stress? Look no further. Stress and anxiety are your body's natural reaction to changes in the environment around you. During these changes, your body can react both physically and emotionally.
These changes can affect your body in a multitude of ways. Some people report a quickening of their heartbeat, a general feeling of dread or sadness, or an overwhelmingly negative feeling in their chest and stomach.
There are many things you can learn about how to deal with stress in your daily life.
Take a Breather
One thing you can learn about how to deal with stress and anxiety is to take a moment to breathe and focus on calming down.
There are many breathing exercises that can help with managing stress. These are ideal because they are simple to incorporate into your daily life, they don't cost any money or require any expertise, and they can be utilized at the drop of a hat. They are also a good idea because you can practice them no matter where you are.
One such example of a breathing exercise is called belly breathing. To begin, sit or lie down in a position that is comfortable. Place one hand on your belly and breathe in through your nose deeply. You want to do this in a way that only your belly moves; you don't want any moving around your chest or shoulder area for this to work.
Then, purse your lips like you are preparing to whistle. Breathe out through your mouth as you press on your belly. You should feel your stomach area retract as you do this.
If you don't feel relief at first, it is important to understand that this method may require repetition. Especially if you are feeling intensely stressed or anxious, you may have to repeat the process several times for it to be effective.
If you practice this method and dedicate yourself to seeing it through, you will likely notice a reduction in the severity of your negative emotions over time. You can tell all your friends this simple approach to deal with stress and practice breathing together!
Even though many people don't realize it, mental health and physical health often go hand in hand.
It is true that exercising can cause your heart rate to quicken, which is why many people with stress and anxiety issues shy away from this method.
While this is true, the increase in heart rate that you experience has little to do with stress, and everything to do with keeping your heart healthy and your mind at ease. When you exercise, you not only are giving your body much-needed strength and stamina, but you are also releasing all the bad energy that is pent up inside you.
Additionally, exercising has been proven to release happy hormones called serotonin, which act as a natural mood booster and is a doctor-approved way to reduce problems with stress and anxiety.
If you find yourself worrying often, how to deal with stress may come in the form of movement. Physical activity can be just the thing to help you realize how to deal with stress. You can rest easy knowing that the workout will stimulate both your body and mind, leading to a healthier and happier future for you!
Find an Outlet
When you are feeling stressed or anxious, you do yourself no favors by sitting and letting it chip away at you. The best thing you can do for yourself and your mental health could be as simple as finding an outlet to channel all your problems into.
Some common suggestions of outlets include team sports, gardening, and yoga. To decide what the best option for you is, you may want to start by deciding what kind of feelings come along when you are trying to figure out how to reduce stress.
If you are the type of person who becomes angered by your stress, team sports could be right for you. This is a common suggestion for people of like mind because it is a rigorous activity that requires lots of energy to sustain. You want to match the activity to the feelings you are experiencing, so since anger is a very intense feeling, the method you use to combat it should be, too.
You may also experience a feeling of loss of control when stress takes over. If this sounds like you, gardening can do much to assist you. This is because gardening is a simple formula that yields almost the same results when practiced correctly. You can rest easy knowing no matter what seems to be spinning out of control in your daily life, your garden will always be lush and beautiful.
Perhaps one of the most popular ways to help you learn how to reduce stress in life is yoga. This is a combination of relaxing breathing exercises and low impact physical activity that encourage peace within. Most times, yoga is held in a class environment or by a private instructor, but there is also unlimited content online in the form of blogs or videos that you can use to educate yourself if you would prefer this be self-lead.
Another method of controlling stress and anxiety many people find helpful is stress journaling. If you find yourself wondering what to do when stressed that can be both mentally stimulating but not too hard on your body, this method might be right for you.
Begin by going to the store and picking out a notebook and some pens or pencils. Any time you feel stress or anxiety begin to creep up, sit down and pick up your pen. Write down all the things that are contributing to your stress and anxiety. Sometimes, you may not know what the root cause of the issue is, and that's okay! If you find yourself in this predicament, write whatever comes to your mind.
For some people, this can be a detailed description of the emotions they are feeling along with a summary of the day. Continue to write until you can't think of anything else to put on the paper. Then, read through the page and highlight things that you think were the biggest contributors to your increased stress level.
Feel free to use flow charts or other graphics to help you, especially if you are a more visual person. Many artistic people prefer to doodle or create masterpieces detailing the feelings and happenings in their life in their stress journal. This can prove to be very therapeutic and can help you tie in a hobby that you enjoy doing, which will further work to eliminate stress and anxiety from your life.
Try to Eliminate the Negatives
There are a number of things that may contribute to stress in your life. Maybe the stress you are experiencing is brought on by a loved one you may have a conflict with, or by a tough work situation.
If you are serious about learning how to deal with stress, sacrifices often must be made.
If you have a loved one like a family member or spouse who is causing you stress, the thought of removing them from your life may result in even more anxiety. The good news is, you may not have to! Talking about it with the person will likely be the first step towards getting on the same page.
In a quiet, relaxed setting, sit down and talk with them about the feelings you have. Explain that you understand they may not intentionally cause you undue harm and work together through your differences.
Additionally, a person close to you may be struggling with the same in their own way. Consider asking them "How do you deal with stress?" - You may be surprised with the response you receive!
Money certainly makes the world go 'round in many instances. If work is consistently causing you to feel extremely stressed and anxious, it may be time to consider a job change. Realize that your mental well-being is far more valuable than any paycheck and take the necessary steps to be happy elsewhere.
How to Deal with Stress at School
Depending on what aspect of school is causing you to stress, there are plenty of options you can choose to feel better.
If the issue is rooting from test taking, take extra time out of your days to make sure you are studying proficiently. Oftentimes, the stress you feel comes from not being prepared for the test, rather than the test itself.
If you are struggling to focus, have a conversation with your teacher or school leader about it. You are not alone in your struggles and many schools have provisions in place to help.
Seek Professional Help
Even after trying just about everything you can think of or search online for, you may still need to recruit some help. The path to stress resilience may not always be straight, and sometimes we all need a tour guide!
If you're wondering how to deal with stress, a trained therapist can be invaluable to your journey in learning how to deal with stress. There are so many ways that a professional can help you, if you are willing to take the first step!