Effective methods for helping your body deal with extreme stress
According to the American Psychological Association, more than 75% of adults in the United States report having experienced stress-related health problems in the past month. Extreme stress can negatively affect both the mind and the body in a number of ways, leading to conditions such as hypertension, anxiety, insomnia, and cardiovascular disease.
If you are experiencing extreme stress, it may help to try some evidence-based techniques for stress relief. In some cases, you might need the assistance of a healthcare provider or therapist to reduce the effects of extreme stress on the body. However, there is a lot you can do on your own. Below, we’ll discuss some practical ways to help your body deal with extreme stress.
Identify symptoms and signs of extreme stress
The first step is typically recognizing . Chronic stress can affect people in different ways, and you may experience some or all of the following stress-related symptoms:
- Headaches
- Changes in sleep and appetite
- Low self-esteem
- Digestion problems
- Fatigue
- Irritability
- Feelings of helplessness or loss of control
- Nervousness
- Fight-or-flight response
- Lack of concentration
- High blood pressure and increased heart rate
In addition, some people experience a lack of sexual desire, racing thoughts, and increased susceptibility to illness or infections. These symptoms can vary in severity and can affect daily living and relationships. Once you understand what your body is experiencing, you can focus on methods for relief. Prolonged stress can negatively affect the nervous system and cardiovascular system and reduce immune system response, which may put you at higher risk of developing severe health problems if stress is left unmanaged. Learning to identify situations that trigger stress, along with stress reduction techniques, may help you stay healthy in the long run.
Below are some actions you might take to help relieve the physical effects of stress on your body.
Finding an outline to express personal feelings
Sometimes people hide their emotions and present themselves as strong around friends and family. According to The Greater Good Science Center at the University of California, Berkeley, emotional repression can negatively affect both your physical health and your mental health. By repressing emotions, you may end up fighting against yourself rather than coping with and releasing pent-up feelings. Research shows that expressing your emotions can be vital for staying healthy and lowering stress levels.
Talk to people you trust
Emotional support from trusted family and friends may help when you’re coping with extreme stress. The person you talk to might be able to motivate you to take necessary action or provide tips and advice if they have also experienced chronic stress. Talking about your symptoms may help you understand why they occur and what situations are triggering a stress response. You might find that your stress and specific health problems improve after you talk to people who care about you.
Seek social support for extreme stress
If you don't have family or friends you're comfortable talking to about your stress, consider expanding your social circle. Experiencing high pressure at work, at school, and in a tumultuous relationship can lead to feelings of isolation. Research suggests that there are emotional and physical benefits to social connection. According to the Centers for Disease Control and Prevention, social connection may help you cope with stress more skillfully and improve your sleep and overall quality of life. Consider seeking support groups or forums to connect with others who relate to what you're experiencing.
Identify and avoid extreme stress triggers
To avoid symptoms of extreme stress, it may help to identify what causes them and learn how to prevent them from reoccurring. Sometimes, symptoms may appear without you understanding why. However, you may notice specific symptoms arising in certain situations. Triggers may include being under pressure, dealing with uncomfortable situations, or being around certain people. Learning what increases your stress may help you better prepare to deal with those stressors. It can also help you learn to sense when stress begins so that you can address it immediately.
Learn ways to relax
A few evidence-based relaxation methods include meditation, exercise, and breathing techniques. In addition, visualizing a comfortable and calm scene may help your body relax. You might also find it helpful to repeat a phrase, sentence, affirmation, or mantra that is soothing to you.
Exercise regularly
The body produces chemicals called endorphins that help reduce stress and improve mood.
Explore mindfulness techniques
Research shows that mindfulness can be a valuable tool to reduce stress and alleviate symptoms of depression and anxiety. Mindfulness may help you learn how to sense your surroundings and be aware of your body in the present moment. Some techniques include breathing exercises to bring calmness to the mind and body. If you’re not sure where to start, you can find numerous guided meditation videos and podcasts online.
Address your fears
Sometimes fearing the worst in situations may hold you back from taking necessary action. Facing your fears may help you build resilience and healthy coping skills. Avoiding specific actions can create anxiety, which can make stress symptoms more challenging to overcome. One solution may involve learning why certain situations make you feel uneasy. To identify these situations, it may help to work with a licensed therapist to gradually explore your fears in a safe space.
Focus on what you can control
Feeling stressed sometimes leaves people feeling that they have no control over a situation, which can lead to anxiety. One possible solution is learning to focus on controlling your stress response by engaging in actions that reduce stress. These actions can be different for each person. You might make a list of activities that tend to reduce your stress, such as exercising, practicing meditation, or taking a walk in nature. You can turn to this list when you sense your stress levels rising. This may restore your sense of control during stressful situations.
Get more rest
Lack of quality sleep can lead to bodily stress symptoms like restlessness and fatigue. In addition, insufficient sleep can cause tension headaches and sluggishness throughout the day. A good night’s sleep may help you feel better and reduce or prevent related stress symptoms. You might aim to get at least seven hours of sleep regularly for optimal well-being of body and mind.
In addition, if you avoid caffeine, alcohol, and sugar before bedtime, you may find that you sleep better. Also, a bedtime routine to help the body and mind relax may ensure you fall asleep more easily. You can create a personalized routine that includes activities such as reading, listening to calming music, meditating, or whatever else tends to relax you.
Have a plan to encourage immediate action
To effectively cope with extreme stress, it may help to recognize actions you can take when symptoms are problematic. If you neglect symptoms for too long, it may become harder to face them, and it might take longer to experience relief. When you understand how stress symptoms affect you, and when you know that certain situations increase stress, having a plan for relieving stress may encourage you to take action sooner rather than later. Below are some points to keep in mind when establishing a stress relief plan:
- Know whom you can turn to when you need help, and ask for assistance when you need it.
- Establish a to-do list to help you address what is bothering you or causing stress. List the items by priority and work through the list one item at a time.
- Be aware of your limitations and avoid pushing yourself beyond your limits.
- When you feel tired, take a break and get rest.
- Practice relaxation techniques and other healthy ways to soothe yourself.
- Establish a routine that includes a healthy diet, exercise, and time socializing with supportive people.
When it's time to seek professional support
If the strategies mentioned above do not provide the relief you need, it may help to enlist the support of a licensed therapist. Psychotherapy often helps people learn ways to manage stress and its effects on their mind and body.
If you don’t have time for traditional in-office therapy, you might consider online therapy, which numerous peer-reviewed studies have demonstrated to be effective. Online cognitive behavioral therapy (CBT) may help you understand how unhelpful or inaccurate thoughts may be increasing your stress level.
With online therapy, you can connect with a licensed counselor in a way that is most comfortable for you, whether by audio, video, live chat, or a combination of these modalities. Another benefit of online therapy platforms is that they tend to be more cost-effective than in-person therapy.
Takeaway
What are some techniques used for coping with anxiety?
There are some simple techniques to deal with anxiety you can try. Regular exercise can distract you from your anxious thoughts and help relieve muscle tension, both of which may help you feel better. Start with a short walk and gradually increase your physical activity until you reach about 30 minutes a day. Controlled breathing exercises, like belly breathing, can also help. In fact, some peer reviewed studies show that slow, controlled breathing may be one of the most effective ways to manage anxiety in the moment. Diet can play a part, too. Avoid diets high in fat and sugar, and make sure you get enough protein.
What is the 5-4-3-2-1 coping technique?
The 5-4-3-2-1 coping technique is a grounding strategy that may help you lower anxiety. For this technique, you purposefully take in the details of your surroundings using all five senses, focusing on five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
What are the top three most effective coping strategies?
There are many coping strategies and relaxation techniques you can try to cope with anxiety and regain control of your life. It can be challenging to say which are the most effective because different techniques work for different people. Some research suggests that self-care can help with anxiety, so doing things like ensuring you get enough sleep, exercise, and eating a well-balanced diet can help. Deep breathing exercises may be effective, as well as the 5-4-3-2-1 grounding technique mentioned above. Talk to your social support system, and consider reaching out to a qualified mental health professional to learn more about your symptoms and other coping strategies.
Is anxiety a chemical imbalance?
Anxiety disorders are like many other mental conditions in that researchers aren’t entirely sure what causes them. They suspect various factors, including genetics, environmental factors, and chemical imbalances.
Is anxiety a form of mental health condition?
Everyone experiences anxiety from time to time, and even mid-levels of anxiety can be beneficial in some situations. But, anxiety disorders are different than typical feelings of anxiety or nervousness and are the most common mental health disorders. To be diagnosed with an anxiety disorder, someone must experience fear or anxiety that is age-inappropriate or out of proportion to the situation and hinder their ability to function normally in their daily life.
What triggers people's anxiety?
Some common anxiety triggers may include health issues, financial issues, drinking caffeine, skipping meals, personal conflicts, recreational drugs, or public speaking. If you need help to identify triggers, reach out to a mental health professional who can work with you to create a treatment plan and make any necessary lifestyle changes.
How do you calm someone with anxiety?
If you are around someone with anxiety, it can be hard to know how to help, but there are some things you can do. If they are slightly anxious or having a panic attack, you can ask them how you can help and commit to spending time with them until the panic attack subsides. Stay calm, and remind them that they are safe. Encourage the person to take slow, deep breaths, breathing in through the nose and out through the mouth. Validate their symptoms using encouraging phrases like, “You can do this,” or, “I know you’re scared, but I am right here with you.” Some people might prefer you to hold their hand or rub their back, while others might prefer that you don’t touch them.
If someone close to you experiences high anxiety levels or has panic attacks, regularly talk to them about working with a therapist. A therapist can help get to the root cause of their anxiety and take the appropriate steps to manage it. You should also make sure you’re taking care of yourself. Helping someone with anxiety can be stressful. If it starts to affect your quality of life or if you need help coping, consider talking to a therapist yourself.
What are some physical signs of anxiety?
Symptoms can differ for everyone, but some more common physical symptoms include headaches, insomnia, fatigue, sweating, twitches, tremors, racing heart rate, shortness of breath, frequent urination, diarrhea, and upset stomach.
When should you seek help for anxiety?
If you are experiencing severe anxiety frequently or if it affects your everyday life or is preventing you from focusing on other tasks or engaging in enjoyable activities, talking to a therapist can help with managing anxiety and learning how to relieve stress.
Do hugs help anxiety attacks?
It depends on the person. Some people may feel better if someone hugs them during a panic attack or if they are feeling anxious. A hug can make someone feel less alone and may ease anxiety. But someone having an anxiety attack may prefer that you don’t touch them. Getting permission before you hug someone at any time is a good idea, whether they’re having a panic attack or not.
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