Stress is basically a mental and physical response to the day-to-day demands of life. The feeling of being overloaded with mental or emotional pressure can turn into stress when you feel unable to cope.Too much stress causes the nervous system releases a flood of stress hormones that include adrenaline and cortisol. This emergency stress response causes the heart to pound faster, BP to raise, muscles to tighten, and breathing to become more rapid.
Frequent stress leads to suppressed immunity, digestive and reproductive problems, increased aging, and a greater risk of heart attack. Stress can also leave you more vulnerable to mental health concerns, such as depression and anxiety
So, what are some common causes of stress in modern life, and what’s the antidote?
1. CONSTANTLY BEING CONNECTED
Technology is wonderful – we can connect with people far away, in different time zones, and have an insight into their lives simply by sitting passively behind our smart phone. It helps us to feel connected, right?
The answer, of course, isn’t as simple as that. With improvements in technology we’re typically tethered to our phones as work emails pile up. We’re also constantly connected via social media, which has its upside and its downside.
What would it be like to have a detox from your digital devices? Would that cause you relief or anxiety?
2. TRYING TO DO TOO MUCH
The problem is that we’re fooled into thinking that we need to do all and all at the same time. Witness the rise of the superman or superwoman, yet in reality it isn’t possible to simultaneously excel at work and home life, to travel the world yet nurture your work, to be creative and fit all at the same time.
The pressure to maintain an image of perfection is surely exhausting. And yet, that’s what many of us buy into. If this sounds like you, it’s helpful to ask yourself if you’re heading towards burnout and what impact it has on your quality of life.
3. NOT PRIORITISING: Along with trying to do too much there’s a shortage of prioritising, leading to feeling pulled in different directions in life without a real focus, goal, or purpose. This can result in feeling a lack of achievement or accomplishment and this, together with a heightened workload, is a recipe for burnout.
4. POOR AND/OR INFREQUENT STRESS-RELEASE MECHANISMS
Stress is an inevitable part of a busy, modern life. Unfortunately, as most of us are time-poor, stress-release mechanisms frequently tend to be poor (e.g. drinking alcohol, having a shot of caffeine or sugar, eating fatty comfort foods), or infrequent (e.g. going for a long run once a week, going for a relaxing massage once every three weeks).
5. POLLUTION
Air pollution, noise pollution, visual pollution…everywhere we turn there’s a constant source of stimulation and not necessarily in a positive way. Air pollution affecting our wellbeing and noise pollution affecting our ability to hear ourselves think…it’s not surprising that we readily become stressed.
WHAT’S THE ANTIDOTE TO MODERN LIFE STRESS?
1. Be realistic. If you feel overwhelmed by some activities (yours and/or your family’s), learn to say NO! Eliminate an activity that is not absolutely necessary. You may be taking on more responsibility than you can or should handle. If you meet resistance, give reasons why you’re making the changes. Be willing to listen to other’s suggestions and be ready to compromise.
2. Shed the “superman/superwoman” urge. No one is perfect, so don’t expect perfection from yourself or others. Ask yourself, “What really needs to be done?” How much can I do? Is the deadline realistic? What adjustments can I make?” Don’t hesitate to ask for help if you need it.
3. Meditate. Just ten to twenty minutes of quiet reflection may bring relief from chronic stress as well as increase your tolerance to it. Use the time to listen to music, relax and try to think of pleasant things or nothing.
4. Visualize. Use your imagination and picture how you can manage a stressful situation more successfully. Whether it’s a business presentation or moving to a new place, many people feel visual rehearsals boost self-confidence and enable them to take a more positive approach to a difficult task.
5. Take one thing at a time. For people under tension or stress, their day-to-day workload can sometimes seem unbearable. The best way to cope with this feeling of being overwhelmed is to take one task at a time. Make a list of things you need to get done and start with one task. Once you accomplish that task, choose the next one. The positive feeling of “checking off” tasks is very satisfying. It will motivate you to keep going.
6. Exercise. Regular exercise is a popular way to relieve stress. Twenty to thirty minutes of physical activity benefits both the body and the mind.
7. Hobbies. Take a break from your worries by doing something you enjoy. Whether it’s gardening or painting, schedule time to indulge your interest.
8. Share your feelings. A conversation with a friend lets you know that you are not the only one having a bad day, caring for a sick child or working in a busy office. Stay in touch with friends and family. Ask them how they have dealt with a similar situation that may be “stressing you out.” Let them provide love, support and guidance. Don’t try to cope alone.
9. Be flexible! If you find you’re meeting constant opposition in either your personal or professional life, rethink your position or strategy. Arguing only intensifies stressful feelings. Make allowances for other’s opinions and be prepared to compromise. If you are willing to be accommodating, others may meet you halfway. Not only will you reduce your stress, you may find better solutions to your problems.
10. Go easy with criticism. You may expect too much of yourself and others. Try not to feel frustrated, disappointed or even “trapped” when another person does not measure up. The “other person” may be a coworker, spouse, or child whose behavior you are trying to change or don’t agree with. Avoid criticisms about character, such as “You’re so stubborn,” and try providing constructive suggestions for how someone might do something differently.
11. UNPLUG (FOR A BIT) FROM BEING CONSTANTLY CONNECTED occasionally – just occasionally – unplug for a bit. There is no need to be connected 24/7, and there is no need to tune into the mental chatter all of the time. When you’re not glued to social media waiting for the latest update, or living in a state of stress while dreading the next email to arrive, it can make a real difference to your stress levels. Unplugging for a bit can also tell you a lot about yourself and how you cope with life and stress more generally
