How Can I Cope When I Am Overwhelmed? Seven Strategies To Move On Through Stress
Stress is a common part of the human experience, and it isn’t always a bad thing. In small amounts, stress can motivate us to perform certain tasks—helping us meet an important deadline or stay on top of assignments for school or work. However, when stress becomes persistent or overwhelming, it can have a range of negative effects on mental and physical health;: chronic stress can increase the risk of depression, anxiety, heart disease, high blood pressure, sleep problems, and more.
This can raise a natural question: “What can I do when I am feeling overwhelmed?”? There are a variety of strategies you can implement to help you cope with stress and find relief, and we’ll detail a few of them here.
Seven mental health strategies to cope with stress and anxiety
If you’re feeling overwhelmed, consider trying some of the strategies below to help you cope. Different approaches may work better for different people, so you may want to experiment with a few different options to help you find what works best for you.
Get moving with physical activity
Physical activity is backed by research as an effective strategy for stress management. The benefits of physical activity can be both physical and mental, including improved sleep, decreased stress, and improved mental health. There are many numerous different ways to incorporate regular exercise into your life, and it is not a one-size-fits-all experience.
You can take a brisk walk, do some gardening, dance around your kitchen home (or take at a dance class at the community center or gym), do yoga, ride your bike, take a kickboxing class, go for a jog, lift weights—or anything else that gets you moving number of other things. Oftentimes, the more enjoyable the activity is for you, the more likely you may be to do it consistently. By finding a few types of activity you enjoy, you may be able to create an exercise active routine that you like and want to maintain.
Get enough sleep
Not getting enough sleep can create a cycle of negative effects. Experiencing stress can contribute to poor sleep, and in turn, poor sleep can negatively impact your ability to manage stress. Taking time to focus on good sleep habits may help break this cycle and move you into a more positive headspace. Here are some actions you can take to try to improve your sleep quality and quantity:
- Avoid screen time using phones and electronic devices for at least an hour before bedtime.
- Avoid caffeine in the afternoon.
- Keep your bedroom cool and dark.
- Keep your bedtime and wake time as consistent as possible.
Making these changes may feel challenging at first, but research has shown that sleep can offer significant benefits to mental health.
Practice mindfulness
Mindfulness is more than just a buzzword; research has shown that mindfulness can help with stress, anxiety, and depression. Mindfulness involves bringing your attention to the present moment, and there are many different unique ways to practice mindfulness.
Included below are a few mindfulness exercises you can try when you feel overwhelmed:
Deep breathing exercises
There are a number of these types of breathing toolswork practices, including the 4-7-8 method. With this exercise, you start by exhaling all the breath out of your lungs with a “whooshing” sound. Next, inhale through your nose for a count of four. Hold your breath for a count of seven. Finally, exhale your breath through your mouth for a count of eight. Repeat several times, for up to three minutes. These types of breathing exercises can help calm and focus the mind when overwhelming worries set in when you’re looking for a reset.
Progressive muscle relaxation
This strategy has been shown to help relieve stress and manage anxiety. It involves tensing and relaxing your muscles, starting at one end of the body (for example, the toes), and then working your way up. By putting your attention on the muscles, you can shift from the sympathetic nervous system (the “fight or flight” response) to the parasympathetic nervous system (the “rest and digest” mode).
Meditation
Meditation can be thought of as a deliberate quieting of the mind, and there are various forms of meditation you can practice, including mindfulness meditation, which typically involves paying attention to the present moment and accepting your thoughts and feelings without judgment. If you are new to meditation, you may find it helpful to start with guided meditations.
Consider your diet
While there isn’t a diet that can magically eliminate all your stress, there are some nutritional guidelines that, when followed, may offer some benefits for reducing and managing stress. For instance, foods high in vitamin B, foods high in omega-3 fatty acids, magnesium-rich foods, gut-healthy foods, and foods high in protein may all help combat stress by reducing cortisol levels. If you are considering making changes to your diet or need guidance, be sure to consult with your doctor licensed medical provider for support.
Get outside to reduce stress and enhance mental health
When you’re feeling stressed or overwhelmed, spending time in nature outdoors may help;: a growing body of research has demonstrated that “visiting green spaces and being exposed to natural environments can reduce psychological stress “visiting green spaces and being exposed to natural environments can reduce psychological stress".”. There are many ways to tap into the benefits of nature: you can go for a short walk in a park, read a book outside, or even go for a hike. You can experiment with different approaches depending on how much time you have and the spaces available near you.
Connect with others to cope with stress and anxiety
Instead of withdrawing when you’re feeling stressed, consider taking some time to connect with the ones you love, even if just for a phone call, quick lunch, or short walk.
Therapy for strategies to move on through stress and anxiety
Finally, if you find that you are having trouble managing stress on your own, know that you are not alone, and additional professional help is available. A licensed therapist can draw on a variety of approaches to help you manage your stress in healthy ways and move forward. For instance, cognitive behavioral therapy (CBT) is a common form of psychotherapy used to treat anxiety and stress-related disorders., and this approach CBT can help build resilience to stress by offering coping skills and training the mind to think in more constructive ways.
Strategies to move on through stress with online therapy
Carving out time to travel to in-person appointments for therapy can be a barrier for many people when it comes to seeking therapy, especially if they are already feeling overwhelmed by other aspects of lifestress and worry.
Benefits of online therapy
For those with busy schedules, trying to add one more commitment on top of everything else can feel like a tall order. In these cases, online therapy may be feel like a more convenient option, as it allows you people to meet with a licensed therapist without the extra time and hassle of a commute.
Plus, research has demonstrated that online therapy, such as online CBT, can be effective in reducing levels of stress.
Takeaway
How can you reduce stress?
The stress response is natural, and in short bursts, it can be helpful for motivation and personal growth. However, when stress hormones remain elevated, they can lead to chronic stress symptoms like muscle tension, irritable bowel syndrome, migraines, elevated resting heart rate, or difficulty getting a good night's sleep.
Here are a few strategies that can help with stress management:
- Try some relaxation techniques, like taking a deep breath, smelling some lavender oil, or practicing a yoga pose
- Consume a well-balanced diet, limiting processed foods and alcohol
- Prioritize sleep quality, trying to fall asleep seven to nine hours before you need to wake up
- Spend time outdoors
- Exercise regularly
Just a few minutes of practicing these coping strategies per day can significantly reduce chronic stress and improve emotional health.
How does physical activity help us cope with stress?
Physical activity can help with psychological stress in several ways by:
- Releasing mood-bosting endorphins and dopamine
- Boosting self-esteem
- Improving sleep quality
- Relieving negative thoughts
Research shows that exercise can also directly lower stress by reducing cortisol levels post-exercise.
Why is it important to deal with physical stress?
When chronic stress goes unaddressed, it often makes problems worse. For example, multiple studies show that high stress can increase the risk of getting in a car accident, problematic drug use, cardiovascular issues, autoimmune diseases, and mental health challenges.
How to stop worrying and stressing?
Some strategies that can help when stress hits include:
- Turn to loved ones for social support
- If you work in a busy office or loud environment, find a quiet place for some alone time
- Get your blood flowing after long periods of inactivity with a little exercise
- Sit in a comfortable position and take a few deep breaths
In addition to practicing as-needed strategies when you’re feeling tired and overwhelmed, try practicing healthy lifestyle habits in your everyday life. For example, ensure you’re getting adequate nutrition, as well-nourished bodies are better able to handle stress.
What illnesses are caused by stress?
Stress can be a risk factor for a variety of mental and physical health problems, including:
- Cardiovascular issues, such as high blood pressure and cardiovascular disease
- Autoimmune diseases, including arthritis and lupus
- Irritable bowel syndrome and other gastrointestinal problems
- Mental health conditions, like anxiety and depression
- Muscle tension and migraines
- Chronic conditions, such as diabetes and some types of cancer
- Insomnia
Taking steps to reduce your stress levels is important for both mental and physical well-being.
How do you cope with stress?
Some ways to cope with stress include going for a walk, confiding in family or friends who are good listeners, getting enough sleep, taking breaks throughout the day, spending time outside, and practicing yoga and other relaxation exercises.
What is the best strategy for dealing with stress?
Stress is a natural part of life, but the demands of modern life can disrupt emotional equilibrium and lead to chronic stress. Here are some strategies to manage excessive stress: try deep-breathing exercises, get routine exercise, prioritize sleep, take breaks when you notice symptoms of stress and practice positive self-talk.
How do you move on from stressful situations?
Stressful situations—like financial worries, job demands, or interpersonal conflict—can lead to stress and rumination. Some strategies to let go of stress include meditation, deep breathing exercises, progressive muscle relaxation, working out, connecting with others, volunteering, and setting health boundaries.
What is a strategy to handle stressful situations?
To manage stress, try practicing the Four A’s of Stress Relief:
- Avoid: Inevitable stressors, like gridlock traffic during a commute, can often be mitigated. In this example, you might consider driving to work before rush hour starts or listening to your favorite podcast when you’re driving.
- Alter: Communicate your boundaries clearly with others, which can help you manage how much you put on your plate.
- Accept: Talk to someone you trust, like a friend, clergy member, or therapist. Remind yourself that some things are out of your control and find ways to express your feelings and be kind to yourself.
- Adapt: Adapt your expectations, standards, and demands on yourself to manage stress. For example, consider when perfectionism causes you more stress than necessary or make meals that are easier to prepare after work.
While stress is often inevitable, these strategies can help you change your approach to managing it.
What are the 5 main types of coping skills?
Here are the five main coping skills categories:
- Emotional regulation: Strategies to regulate emotions include mindfulness, deep breathing, and progressive muscle relaxation.
- Cognitive reframing: This strategy is often used in cognitive behavioral therapy, and it involves reframing negative thoughts to something more neutral or positive.
- Problem-solving: This might include coming up with solutions to mitigate stressors. For example, if you don’t have time to cook a nutritious dinner from scratch, you might look for prepared frozen vegetables or other foods to help you save time.
- Relaxation: Yoga, mindfulness, reading, taking a bath, sitting outside, or petting a dog are all ways to relax and reduce stress.
- Self-care: These strategies include healthy lifestyle choices like consuming a nutritious diet, regularly exercising, and connecting with loved ones.
Adopting several types of coping skills can help you manage stress and improve your overall mental health.
How do you relax your mind from stress?
Some strategies that can help you relax include listening to calming music, visualizing success, deep breathing, taking a bath, going for a run, journaling, talking about it with loved ones, reading, minimizing screen time, and prioritizing healthy lifestyle habits.
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