“I am stressed”; “I am under severe stress” – are two different statements we usually use to explain our difficult situations. Obviously, stress is real because of a work deadline, upcoming assignments, an upcoming exam, financial inability, poor financial condition, etc. Some of these stresses can be positive because we strive to achieve some of those work deadlines, projects, and assignments. The positive stress releases good adrenaline, and we feel accomplished.
But some stresses are not so positive when it is chronic and persistent. Chronic stress is prolonged and long-lasting. It is overwhelming and affects us in many ways both physically and psychologically. Numerous pieces of research show that chronic stress contributes to many illnesses like heart disease, obesity, depression, etc.
For prolonged stress, we need to address a few things before it becomes serious. Let us look at some of the ways to manage chronic stress by improving lifestyle choices and behavioral changes-
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Take a small positive step to improve your health. Make one health-related commitment to have some energy and strength to face the challenges. One small step like walking outdoors, or physical exercise (aerobic, yoga) that works for you. Any small step can help you to feel more energetic and relaxed. Taking a positive step toward your health is important to manage stress.
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Chronic stress makes people feel tired and they suffer from a lack of adequate sleep. Poor sleep quality also contributes to chronic stress. To get better sleep, a few things to follow like – eliminate distractions before sleep, avoid eating a heavy meal before bedtime, and try to maintain a fixed time for going to bed. We all need at least 7 to 8 hours of sleep to feel relaxed and energized. Trying some relaxation or breathing exercises or praying helps to destress. Also, soothing music helps to relax. So, maybe, before going to bed, listening to music, and reading books might help to improve sleep quality. Furthermore, when anyone faces chronic stress, he or she also suffers from many sleep-related disorders and we need to follow a healthy sleeping routine to reduce the physical and psychological risks.
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To minimize stress and maximize well-being, we need to hold a positive outlook about any problems or difficult situations. See any obstacles as an opportunity to develop yourself.
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Those who always look for perfection add more stress to themselves than others. We cannot always be perfect – this view may help to minimize stress. Accepting our flaws helps us to know ourselves better and helps us to set realistic work-related targets.
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Seek consultation from a trained psychologist, counselor, or health professional if your stress is severe and affecting your health.
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(This is Writers’ podcast link): Listen to the first ever Bangla podcast of self-care on this weblink – Candytuft’s stories | Podcast on Spotify. Candytuft’s Stories is a mental health-related self-care podcast aiming to help with relaxation and stress reduction.
Nevertheless, chronic stress can leave anyone fatigued, and unable to concentrate, with indigestion, headache, and many other health-related issues. And before it gets chronic, we should consider the above-mentioned options to bring the changes to handle it better.
Mousumi Sabina is a Bangladeshi Counselling Psychologist, M.Sc. and American Board of Examiners Certified Practitioner in Psychodrama, Sociometry and Group Psychotherapy. At present, she resides in New York, USA
