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Stress has become a part and parcel of our lives. It is one of our mind’s worst enemies, whom we have confronted at some point or the other in our lives. Stress is a natural human response to the challenges and difficulties in our lives. And it can also cause many other emotions like hopelessness, dejection, anger, worries, sadness, and depression. However, how we deal with stress makes all the difference in our physical and mental well-being. The article will cover how to stop stressing so you can live a happy and healthy life.
Stress forms a significant problem in today’s world (of course, it has also been there in the past), and the numbers are staggering. A report from March 2023 suggests that 94% of workers in the US report feeling stress at work, and around 1 million Americans miss work each day because of stress. As per Gallup’s recent report titled State of the Global Workplace, employees’ stress remained at a record high. The report indicated that 44% of employees experienced stress the previous day, the second year in a row when stress reached record levels.
But apart from the challenging workplace stress, there are other reasons that make you feel stressed out. For example, you are seeing all your peers in a better position in their lives than where you are at present, you just had a bad breakup, you are not feeling financially secure, or maybe you are going through all of the above or none. It does not matter what your situation is; let’s agree: no one wants stress, and some tips to get over it always help.
Am I stressing too much?
If you occasionally have stressful or worrying thoughts or anxiety, most likely, there is nothing to be concerned about. For better or for worse, stressing and worrying are what made us evolve as humans. Some kind of stress is actually healthy as it pushes us to work towards our goals or find solutions to real problems. However, if you continuously feel stressed and anxious, it can be a symptom of something more severe like anxiety disorder. In that case, it is important that you seek medical help, as this type of stress can be harmful in many aspects. It can disrupt your daily routine and can lead to insomnia, stomach upset, body pain like back pain, headache, terrible mood swings, and even panic attacks.
How do you stop stressing?
There are many ways to manage stress. It is also essential to know how to clear your mind, specifically in today’s all-consumable, ever-competitive world, to carve out some time for yourself and feel relaxed. There are many short-term and long-term effective strategies that you can follow to manage your stress, like journaling, trying out breathing exercises, going for a quick walk or exercising, meditation, listening to your favorite music, following a routine, traveling, or letting go of certain habits for a sustaining physical and mental well-being.
Stress Eating
One of the worst side effects of stress and anxiety is stress eating. When you feel like nothing is going your way, having a cake or pie or that ice cream tub sitting in the freezer can be really tempting. Sometimes, a bag of crisps or chips also is equally enticing. You are not alone. Many studies show that stressful events activate systems associated with metabolism, reward, and cognition.
Psychologist Susan Albers, PsyD says, “Food is available 24/7. It’s legal, easy to obtain, and it feels good.” And when you feel low and stressed, you like things that make you feel good. Studies show that women with high chronic stress and anxiety levels tend to engage in emotional eating. When we experience heightened stress or anxiety, the body releases cortisol, a hormone that helps the body protect itself. However, if cortisol levels are elevated for an extended period of time, it can lead to increased food consumption, fat storage, and ultimately, weight gain.
Here are a few techniques that can help you to avoid stress eating.
1. Practice mindfulness
Dr. Albers suggests practicing mindfulness. Stress eating is often an automatic response that you may not even recognize at the moment. So, the next time you are about to start snacking, just pause and try the STOP technique.
- S stands for stop.
- T stands for taking a break.
- O stands for observing how you are feeling. Are you really hungry or just stressed?
- P stands for picking an option that suits your feelings. It does not just have to be food. In fact, it can also be any activity that helps you manage your stress.
2. Find an alternate healthier option
I know going for a healthier variation is easier said than done. If you feel the urge to munch on something sweet because you had a stressful day at work, try going for lower-calorie, lower-fat options. For instance, you can go for an apple and spread some peanut butter on it. Or go for a few cubes of dark chocolate, cheese, and a glass of wine.
3. Portion size is very important
It may get tricky, and you may have the urge to take the whole bag of chips with you or the entire box of pizza, but don’t. Instead, use snack plates or bowls to help you out.
4. Binge watch, but don’t binge eat
Who doesn’t like to binge-watch in your pajamas in your comfort space? OTT platforms and the plethora of content available at the tip of a button have made our lives quite isolated. Furthermore, binge-watching has exponentially increased our binge-eating habits. So before your next movie marathon, choose snackable options, but again, focus on portion control. Homemade popcorn with less butter is always a good option.
5. Pour yourself your favorite drink
A soothing cup of black coffee always uplifts my mood. And nothing quite screams cozy than a warm cup of tea or coffee. Sometimes, even a glass of wine or beer also seems to do the trick for you!
6. Just pause and breathe
This is an age-old yet very effective technique to help manage stress. Just close your eyes, count to 10, and breathe. Slow, deep breaths have a magical effect in lowering your blood pressure or heart rate or helping you if you have a panic attack. So next time you feel like the whole world is out to get you and only a chocolate cake can save you, just stop and take long breaths.
The bottom line
Do whatever it takes to manage your stress. There is no one-size-fits-all when it comes to stress and anxiety. Life may seem hard where everything is quite so fickle. In those testing times, hold onto those (whether things or people) who give you happiness.
If you are a music lover, tune into your favorite song to relieve stress. My respite comes in with Fix You song by Coldplay, and here are my inciting lines from it.
When you try your best, but you don’t succeed
When you get what you want, but not what you need
When you feel so tired, but you can’t sleep
Stuck in reverse
And the tears come streaming down your face
When you lose something, you can’t replace
When you love someone, but it goes to waste
Could it be worse?
Lights will guide you home
And ignite your bones
And I will try to fix you
Learning how to stop stressing or stress eating is difficult but not unachievable. No matter how stressed you are feeling or how bleak the world seems, lights will indeed guide you home. You will see that there is light at the end of the tunnel because if there isn’t, it is not the end.
