Are you stressed too? Let's talk about how to manage this stress! (Stress Management)

At some point in our lives, we all feel stress . It's very normal. Think about it, this is what you feel when something big changes or challenges come into your life. It's normal to feel this way when an exam is approaching, when there's a problem at work, when there's a problem in the family. At this time, both our body and mind respond to this challenge.

Simply put, what is Stress Management?

Stress management is about improving the way you deal with the pressures and challenges that come into your life. It doesn't mean eliminating stress. Because we can't stop problems and challenges from coming into our lives. But we can change the way we respond to them and how we cope with them. It's like learning to swim against the waves of the ocean, even though we can't stop them. By using these methods, we can prevent or reduce the physical and mental discomfort caused by stress.

How does stress affect your body and mind?

When stress increases, it affects not only our mind but also our body. Maybe you have experienced similar things. Let's see what these symptoms are.

What are the risks if stress is not properly controlled?

When stress becomes unbearable, some people may resort to the wrong things to escape it. These are only temporary solutions, but in the long run, they can lead to bigger problems.

• Alcohol use : Turning to alcohol to forget about mental problems.
• Bad eating habits: Some people eat a lot due to stress, while others face eating disorders where they cannot control their eating.
• Smoking : Becoming addicted to smoking, thinking it will reduce stress.
• Use of other drugs: Turning to other drugs in the hope of relief.

How do you recognize stress?

To get rid of stress, the first thing you need to do is identify exactly what is causing you stress. Some things are easy to identify. Think of big things like moving house, losing a job, or the breakup of a marriage.

But, sometimes it's the little things that cause us stress. Small events that happen throughout the day can add up to a big stressor. The best way to identify this is to keep a diary .

This can help you identify patterns in your stress levels and how you cope with them. Try writing down the following for about a week:

1. Cause of stress: What event made you feel stressed? (e.g., an exchange of words with your boss at the office, an incident on the bus).

2. How you felt: How did you feel physically and mentally? (e.g., upset stomach, headache, anger, sadness).

3. Your reaction: How did you react to the incident? (e.g., yelled, stood aside without talking to anyone, ate a lot).

When you write this way, you'll understand what things stress you the most and how you deal with them.

What are some ways to deal with stress?

There are many ways to deal with stress. The important thing is to use these methods not only when stress arises, but to make them a part of your daily life. That's when you'll get the best results. Let's talk about these methods a little.

Relaxation Techniques

• Laugh a lot: Did you know that when we laugh, our body's stress hormone, cortisol , is reduced? Laughing also makes us feel good. Watch a funny story, talk to a friend who makes you laugh.
• Calm your mind: Mindfulness , meditation, and deep breathing exercises can help control your heart rate and calm your mind. Listening to your favorite song or soothing music is also great.

Physical Techniques for a Healthy Mind

• Exercise: Taking a short walk outside or exercising with friends can be very relaxing. Also, engaging in mindfulness exercises like yoga can be very beneficial.
• Good diet: Include as many fresh fruits and vegetables as possible in your diet. Reduce oily foods, coffee, and sugary foods as much as possible.
• Get a good night's sleep: Turn off your phone and TV before going to bed. Create a calm environment in your bedroom. Relax your mind by doing something like reading a book or taking a warm bath.
• Get rid of bad habits: If you smoke, stop it. Reduce your alcohol consumption. If you need help getting over something like this, don't be shy and talk to your doctor .

Reduce Stress by Changing the Way You Think (Cognitive Techniques)

• Keep a journal: Write about the good things you did during the day, the achievements you have had. Or, make it a habit to write down three things you are grateful for every night.
• "Time for yourself": Do one thing a day just for yourself. It could be meditating, visiting a friend, reading a book, or engaging in a hobby you enjoy.
• Get help: A mental health professional can teach you better ways to manage stress. Cognitive Behavioral Therapy (CBT) is a proven treatment for this. It helps you identify and change your negative thought patterns, and change the way you deal with problems.
• Share what's on your mind:When you have a problem that is too much to bear, talk to a trusted friend or family member. Even just hearing someone's voice can be a great relief.
• Take control: Make a to-do list for the day. Plan the night before what you're going to do the next day and what you need to postpone. Also, don't say "yes" to everything. Get into the habit of saying "no" if someone asks you to do something you can't do.

What are the best times to see a doctor?

Although stress is normal, sometimes it can become unmanageable. If you have any of the symptoms below, it is important to see your doctor immediately for advice.

Stress is a part of our lives. We can't eliminate it completely. But we can manage how we deal with it. Talking to your doctor about this can be a good first step on this journey. If necessary, he or she can refer you to a therapist or prescribe medication for conditions like anxiety caused by stress.