Coping with stress: tips for learning to cope with stress

Worrying about various aspects of daily life is a common human trait. Stress, or more precisely, the human response to it, is a complex phenomenon. There is no one-size-fits-all solution, as each person is unique. Whether related to work, personal relationships, or other obligations, stress can significantly impact our health and well-being. It's crucial to understand how to manage stress to prevent it from escalating to unhealthy levels. In this blog, I share insights into the causes of stress, differentiate between healthy and unhealthy stress, and provide five valuable tips for learning to cope with stress.

Causes of Stress

Stress can stem from any source, and what is stressful for one person may not be so for another. Workplace stressors can for example include time pressure, conflicts with colleagues, or presentations. Financial concerns, relationship issues, and personal expectations are other common stress triggers. Recognizing these stress sources is vital for effective coping, and simple lifestyle or mindset changes can often bring significant relief.

Healthy and Unhealthy Stress

While animals experience only acute stress, humans can worry about the past and future. The book "Why Zebras Don't Get Ulcers" by Sapolsky explains that animals like zebras, facing acute stress like escaping from a lion, release adrenaline, causing a physiological response crucial for survival. Short-term exposure to acute stress can be adaptive, helping both humans and animals act efficiently in emergencies or challenging situations. Even in less life-threatening but challenging situations, acute stress can be useful. Do you have a presentation this afternoon? If so, this mild stress can make you more alert, through increased focus.

However, humans also face chronic stress, with potential serious health consequences. Excessive cortisol production, a stress hormone, compromises the immune system, leading to physical issues, insomnia, and memory problems. Chronic stress also diminishes sensitivity to happiness hormones. I like to compare it to smoking; people continue smoking because its dangers are not immediately visible on the outside. If smoking caused an immediate visible rash, more people would quit. The same goes for stress. Why do we keep going until our battery is completely empty?

Learning to Cope with Stress: 5 Tips

Tip 1: Awareness and Self-Reflection

It all starts with reflection so that awareness is possible. Take regular time to reflect on how you are doing. Identify the specific situations that cause stress. Self-reflection allows you to recognize (unhelpful) patterns. It's up to you to then recognize what's not working for you so you can take action. This is called proactively working on your well-being and is part of burnout prevention. Want to read more about burnout prevention? Then read this article.

Tip 2: Practice Relaxation Techniques

Coping with stress often includes finding effective relaxation techniques. Think mindfulness, meditation or breathing exercises. These can help reduce tension and promote a sense of calm and well-being. By the way, that doesn't mean you have to listen to an audio for 45 minutes every day. You can also easily do some brief breathing exercises on your own in stressful situations. Read what breathing exercises you can do at the bottom of this article!

Tip 3: Physical Activity

Regular exercise is not only good for your body, but also for your mind! It stimulates the production of endorphins, which serve as natural stress relievers. Even short walks or simple home exercises can make a significant difference! However, be careful not to engage in very intense exercise right before sleep. This can raise your body temperature, which can make falling asleep more difficult. Read more about sleep and stress in this article.

Tip 4: Effective Time Management

Sometimes stress can arise from an overwhelming feeling of too much to do in too little time. Developing time management skills can help reduce pressure. Prioritize tasks and learn to say no when necessary. Prioritizing starts with a clear understanding of your goals. Make a list of tasks based on their contribution to those goals and focus on the most important ones. Learn to be comfortable with your own boundaries and be clear about what you can take on without compromising your own well-being. You can simply state that you currently have no room for additional tasks.

Tip 5: Look for Social Support

Sharing feelings and concerns with friends, family or colleagues can play an important role in stress management. Social support can provide not only emotional relief, but also practical help and different perspectives on problems. You really don't have to do everything alone!

In conclusion, how we manage stress is a process that requires self-awareness and action. By applying these tips and consciously working on stress management, you can positively impact both your physical and mental well-being. Take back control of your stress levels!