Some people have or will have experienced stress and anxiety at least once in their lifetime. For others, it may be a frequent occurrence, due to ongoing issues or because you are more subject to it due to your internal metabolism. The quick pace of modern times has also made this psychological problem a more prevalent one. More people than ever are now victims of stress and its consequences. Here, we will try to help you with a small yet effective guide on how to deal with stress.
How to deal with workplace stress
According to a survey, eight out of ten Americans have anxiety in the workplace. Overwhelming responsibilities, disruptive employees, demanding supervisor, personal relationships while on the job all can play a hand in developing stress. In addition, the hardship of trying to keep up with demanding commitments in order to meet impending deadlines can bring you unwanted anxiety.
Issues like these are sufficient to cause discomfort to you and it is more likely you will become inhibited from your ability to concentrate on your work. Consequently, you become error-prone and then you are subjected to reprimands and possible termination, which no doubt will increase your anxiety ten-fold.
Share it with your supervisor
If something is irritating you in the workplace and it’s not in your control, it may be best to let your supervisor know what you are up against since keeping him or her in the dark would only lead to speculation that could take them down the wrong path. In addition, discussing your concerns and work-related problems with your higher-ups can help you to release the stress.
If the problem is more personal and you feel that it may not be productive to discuss with your boss, you might want to consider taking some days off and discussing the problem with family or close friends, as it is not recommended to keep it to yourself.
If you are already feeling stressed and anxious, then getting involved in multitasking can become a catalyst for the already worsened condition. Try to focus on one task at a time, but make sure you are kept best busy. Make a list of to-dos and check each one off as you complete the task. This will keep your mind off of your worries and also gives you a sense of accomplishment.
Don’t Over Think
Stress is very much related to the state of mind and over thinking is one of the things that can aggravate the situation. Getting consumed with worries will only take a toll on your mental health.
People tend to exaggerate problems they are having. This is common. They fear the worst. It is important to maintain a good perspective on the situation and consider that it may not be as bad as you perceive it to be.
If the problem is as real as you practically believe it is, try telling yourself that this is only a temporary situation and the problem will tend to correct itself in due time.
Dealing with Stress in the Home
The home is the place to be yourself and to get the relaxation you look forward to every day. Unfortunately, in many practical situations, there are certain problems people face at home that may make it difficult to relax.
The Father Knows Best lifestyle is fake news. Just about every family has some type of stress in their lives at one time or another. This reality can be attributed to non-behaving children or teenagers, a bad or difficult marriage or financial woes just to name a few.
People may lose their cool when dealing with anxiety prone conditions at home. Remember, it will only increase the stress levels of the whole family and there are no chances that the problem will go away with aggressive and irrational behavior.
Finances are also one of the main reasons that induce domestic stress. In such circumstances where you are facing a financial challenge, it is better to deal with it through cooperation among all family members. A shared responsibility from all family members will help you face the issue at hand, and will also lower the levels of stress at home.
Many times, domestic stress gets aggravated because of minor nuisances. You can save yourself this unnecessary anxiety by keeping your demeanor as amenable as possible. Be cool and take deep breaths.
Meditation Helps in Any Situation
One woman explained how she was able to feel calmer by just going into a quiet room, sit down and close her eyes. She would clear her mind and just relax. A most natural remedy to relieve the tension that builds up during the day. This is meditation and it is a common method many people use to simply unwind. Some people may go a step further and put on some soft music. Whatever meditation technique you use, your mind and body will thank you!
Deal with Stress Through Dietary Means
Apart from acting on all the above-mentioned tips, there are certain food items that can help you relieve your stress levels. Make them a part of your dietary lifestyle to feel happy and stress-free.
Zinc deficiency in the body can bring several psychiatric disorders, and stress is one of them. You can maintain the appropriate levels of zinc by adding cashew nuts to your diet. Cashew nuts can be used in different recipes. They can also be consumed exclusively as a snack.
According to a research conducted by the University of Bern in Switzerland, the use of dark chocolate can alleviate the effects of hormones such as cortisol and adrenaline that are associated with anxiety prone conditions.
Dark chocolate also has antioxidants, which help fight off free radicals – the elements that may be responsible for heart disease, cancer and other diseases. It contains a variety of minerals, but this chocolate with less than 70% cocoa contains dairy and sugar. An excessive use of it might lead to weight gain.
This spring vegetable is high in folic acid, which is considered good for cognitive health and stress conditions. Use steamed asparagus in salads. You can also roast asparagus stalks for a crispier texture.
If you are experiencing a stressful situation for a long time, then your immune system will also bear the brunt of it. When using different food items to relieve the consequences of stress, garlic can come handy in by boosting your immune system, since it is packed with many antioxidants. Garlic is an all-season vegetable and can become a part of nearly every meal.
Seeking the advice and console of a medical professional is commonplace for people with depression and is highly recommended for those who are frequently affected by anxiety as well. In addition, there is a correlation between anxiety and depression.
Probably one of the most common ailments that would cause someone to go to therapy is stress and the related problems that are associated with it. A counselor can help you manage your anxiety better than you are probably doing yourself.
If you find yourself in constant anxiety, don’t go through it alone. A therapist would be highly recommended.
Now we come to a path that many, many people pursue and for good reason!
Prescription drugs can be a major benefactor in managing your anxiety, as well as the subsequent negative effects it has on your body, but caution is highly recommended!
A doctor or certified practitioner are the only ones who can prescribe the appropriate medication for you!
There are so many drugs on the market, it is very important for a physician to determine what would be best for you and you may be surprised how much better you could feel with the proper medication and respective dosage.
Case in point: A 45-year-old man lost his father to heart failure. For eleven months, the man was blaming himself with the notion that he could have done things better while his father was in ailing condition, not realizing that guilt is a common issue for someone to feel when they lose a loved one; however, most of the time, it is completely unwarranted. “Why didn’t I do it this way” or “I could have done this differently” are common thoughts a guilty person may encounter. For many people who suffer guilt after a loss, the fact is that nothing would have been any different, and as they say “It is all in your head”. But in the mind of the person suffering from it, it is die-hard real.
The ongoing guilt and the grief was causing this man to have episodes of depression and when not in depression, he would suffer from serious anxiety attacks. It wasn’t until he sought medical help that a prescription plan was provided to him and after a few weeks, his guilt began to dissipate to the point that one morning when he woke up and he felt entirely free of this guilty feeling.
This happened because he was initially lacking the chemical serotonin in his brain, which caused him to think irrationally and once the proper medication was provided to him, his serotonin level increased to the point that his anxiety and depression was totally gone.
Referring to a popular metaphor, we can say that the man went from feeling that the glass was half-empty to the glass was half-full. In reality, this meant that he went from thinking that he could have done things better when aiding his father to instead, thinking about all the great things he did for his dad.
If you plan to see a doctor, you can visit your family physician who would be able to recommend some limited amounts of prescription drugs that could help you cope with a bad situation, but for the long term, it would best to seek the help of a psychiatrist.
Psychiatrists are medical professionals whose specialty is your mental health as opposed to your physical health. They will be able to diagnose your condition and prescribe the appropriate medications that could you help you.
Many people seek the help of both a therapist and psychiatrist together.
To go any deeper at this point would be beyond the scope of this article, but we hope that you have gained some important insight while you were here.