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

Are you feeling bored with everything these days? Do you get angry over small things? Do you feel overwhelmed and have no freedom in your mind? In fact, these are things that we all experience at some point in our lives. This is what we simply call ' stress ' or mental pressure . Although this is normal, if not managed properly, it can have a big impact on our physical health as well as our mental health. So today, let's talk about what stress is, how it affects us, and most importantly, how to get rid of it and keep your mind at ease.

What is Stress Management?

Simply put, stress is a normal response of our body and mind when we encounter new changes and challenges (we call these stressors) in our lives. Imagine you are changing jobs, an exam is approaching, a family problem arises… At times like these, we just feel pressured, right? That's what stress is.

Stress management refers to the techniques we use to improve the way we respond to challenges. By using these techniques, we can prevent or reduce the physical and mental symptoms caused by stress.

How does stress affect your body and mind?

When stress increases, our bodies and minds start sending out different signals. It's like an alarm going off inside our bodies. Some people experience one or two of these symptoms, while others may experience several at once.

What are the risks if stress is not properly controlled?

When stress becomes unbearable, some people resort to unhealthy and unhealthy ways to relieve it. These only make the problem worse.

• Alcohol addiction .
• Turning to smoking.
• Turning to other drugs.
• Eating disorders, for example, binge eating.

How do you find out what's causing your stress?

To get rid of stress, the first thing you need to do is to identify exactly what stressors are causing you stress. It's easy to identify big things like changing jobs, moving house, or getting divorced. But the little things that happen every day can also have a big impact on us. For example, getting stuck in traffic every day, or having minor disagreements at work.

A great way to do this is to keep a journal. Try writing down the following things every day for about a week:

• When did you feel stressed and what was the reason for it? (e.g., you had an argument with your boss this morning)
• How did you feel physically and mentally at that time? (e.g., headache , anger)
• How did you respond to that? (e.g., you stayed angry and didn't tell anyone, or you went into your room and screamed)

When you write this way, after a while you will realize what things stress you the most and how you cope with them. It's like diagnosing a disease.

How to deal with stress successfully?

The best thing to do is to incorporate these methods into your daily life, without waiting for a stressor to arise. Using several methods together is more effective than using just one method. Let's see what these methods are.

Ways to relax the mind

• Laugh a lot: Did you know that research has shown that laughing reduces the levels of cortisol, a stress hormone in our bodies? It also improves our mood. Watch a funny story, talk to a friend who makes us laugh.
• Calm your mind: Mindfulness, meditation , deep breathing exercises, and a good massage can help lower your heart rate and calm your mind. Listening to your favorite song or listening to the soothing sounds of nature (the sound of a stream or birdsong) are also great.

Things you can do physically

• Exercise: Going for a walk outdoors or exercising with friends can be very relaxing. It is also very beneficial to engage in exercises that involve the mind, such as yoga or tai chi .
• Eat a healthy diet: Eat more fresh fruits and vegetables. Reduce fatty foods , caffeine, and sugary foods as much as possible.
• Establish a sleep routine: A good night's sleep is the best medicine for stress. Stop looking at your phone or TV before bed. Create a calm environment, read a book, or take a hot bath before going to bed.

Ways to manage your thoughts

• Make “Me Time”: Do at least one thing for yourself every day. It could be meditating, meeting a friend, reading a book, or engaging in a hobby you enjoy.
• Seek help: It is important to seek professional help. A counselor can teach you ways to manage your stress. Cognitive Behavioral Therapy (CBT) is a very effective treatment for this.
• Share your feelings: When you feel overwhelmed, talk to a trusted friend or family member about your feelings. It can be a great relief to hear someone's voice.
• Take control: Plan your day. If you make a to-do list the night before, you will feel more in control. Also, learn to say “no” to other people’s requests. Don’t lose yourself by trying to do everything.

When do you need to see a doctor?

If your blood pressure is too high to be controlled by these home remedies, or if you have any of the following symptoms, you should definitely see your doctor .