Mental Strain: Recognizing Signs, Diagnosis, and Remedies
In the face of chronic stress, it's crucial to understand that not only the circumstances themselves but also an individual's perception of stress plays a significant role in its impact on health. A positive attitude, sense of optimism, and purpose are associated with better overall health.
When coping mechanisms fall short, or stress levels remain persistently high, it's essential to seek professional help. The American Psychological Association (APA) offers a Psychologist Locator Service to find a therapist in your area. They recommend cognitive behavioral therapy (CBT) as a potential treatment for stress.
Effective coping strategies for managing chronic stress and its symptoms, consistent with APA guidelines, include:
- Mindfulness and Meditation: Practice mindfulness to ground thoughts and reduce anxiety by increasing awareness of present-moment experiences without judgment. Meditation can reduce stress hormones and calm the nervous system, addressing the physiological "fight-or-flight" response.
- Physical Exercise: Engage in regular physical activity to release endorphins, natural mood enhancers, while reducing stress hormones. Exercise also improves sleep quality and cognitive functioning.
- Breathing and Relaxation Techniques: Techniques such as deep breathing, progressive muscle relaxation, and guided imagery help calm the nervous system quickly and effectively, reducing immediate stress symptoms.
- Healthy Sleep Hygiene: Prioritise 7-9 hours of quality sleep to enable the body and mind to recover from stress, enhancing mood regulation and preventing burnout.
- Journaling: Write down thoughts and feelings to aid in processing emotions, recognising stress triggers, and reducing mental clutter, contributing to emotional relief.
- Time Management: Break tasks into manageable steps, set realistic priorities, and learn to say no to prevent overwhelm and create space for rest.
- Social Connection: Talking with trusted friends, family, or therapists offers emotional support, validation, and perspective, which buffer against the negative effects of stress.
- Professional Support: Early consultation with mental health professionals enables identification of stress triggers, development of coping plans, and application of evidence-based treatments such as cognitive-behavioral therapy (CBT).
Lifestyle changes and talk therapy can help change the perception of stress so that it has less of an impact on one's health and well-being. Regular physical activity, a balanced diet, and maintaining a healthy sleep schedule are all crucial components of this holistic approach.
Remember, most adults need at least 7-9 hours of sleep per night for improved sleep quality. Physical activity can lower stress levels and cancel out some of the negative effects of stress, aiming for 30 minutes per day. Talking with trusted friends or family members about stress can provide emotional support.
However, it's important to note that smoking can cause or contribute to stress due to nicotine cravings, and moderate drinking equates to two drinks or less per day for men and one drink or less per day for women. Relaxation techniques such as gentle exercise, progressive muscle relaxation, deep breathing exercises, meditation, taking a warm bath, engaging in calming activities, and spending time in nature can help alleviate stress.
