We all lead complicated lives that can be stressful at times. Whether it’s impending deadlines, financial concerns, loss of a loved one, or all of the above, finding ways to cope with stressful situations and overcome setbacks is an important life skill.
Stress is a natural human response to challenging or demanding situations, both physical and mental. It is part of life and occasional setbacks are inevitable. In some instances, it can even be a motivating force. However, too much stress can have many negative impacts.
Chronic stress can affect your physical and mental health, and lead to anxiety and sometimes depression and burnout. So identifying your stressors and finding ways to manage them to reduce stress levels, avoid burnout and build resilience, are crucial for developing a healthy work-life balance. Here are some tips for managing stress and building resilience that can help whether you are a student, employee or leading a team.
Symptoms of stress
The body’s automatic stress response, known as the fight or flight response, activates our nervous system to release chemicals like the stress hormone cortisol. Stress can manifest itself in many ways, including causing physical, mental and behavioural symptoms. Here are some of the signs to watch out for:
- headaches or body aches
- high blood pressure
- sleep problems, such as insomnia or sleeping too much
- pounding heart and sweating
- feeling overwhelmed, worried, or anxious
- feeling tearful, irritable, or angry
- having difficulty concentrating or making decisions.
- avoiding certain people or places, withdrawing emotionally and experiencing low self-esteem
- complaining more
- drinking more alcohol, or smoking more
- eating too much or too little
The four ‘A’s of stress management
If you feel stressed for long periods, the impacts on your health and wellbeing can be debilitating and lead to longer term health problems like high blood pressure, type II diabetes and immune system issues. Known as the four ‘A’s of stress management, here are four things you can do to help address stressful situations:
Avoid
Take steps to eliminate unnecessary stress by planning ahead, writing a to-do list, setting boundaries, and steering clear of known causes of stress. For example, say no to stressful events and extra commitments that might overwhelm you.
Alter
Try to modify stressful situations by expressing your feelings, or negotiating with colleagues for a compromise. Improving communication and time management can help make challenges more manageable and take the heat out of the situation.
Adapt
If you can’t avoid the source of stress, or change or influence it, try to change your perspective or expectations of it to reduce the impact of the stress. For example, it can help to mentally reframe the problem positively and focus on what you can control.
Accept
The sooner you recognise that some stressors are beyond your control, the less impact it will have on your health and wellbeing. Learning to accept some things just are stressful, whether it’s an upcoming deadline or assignment, or a disappointing exam result. Using techniques like breathing exercises and mindfulness can help you relax and reduce the impact of the stressful event.
Stress-busting strategies
Learning how to manage stress by building stress busting strategies into your daily life is a great way to keep stress at bay and avoid the effects of chronic stress. These include:
Staying physically active
Building physical activity, such as walking, jogging, or dancing, into your daily routine can boost your mood and help manage stress by releasing mood-boosting endorphins.
Connecting with others
Spending time with friends, family, or other support networks and groups can provide emotional support and a sense of belonging. Sharing your feelings can be incredibly therapeutic – as the saying goes: ‘A problem shared is a problem halved.’
Practicing mindfulness and relaxation techniques
Engage in activities like deep breathing exercises, meditation, or yoga. These techniques can help calm your mind and reduce physical tension.
Maintaining a healthy lifestyle
When life gets hectic and stressful it is all too easy to eat badly, drop your exercise routine and lose out on sleep. Getting enough sleep, following a healthy diet and limiting caffeine and alcohol can really help with stress relief.
Setting boundaries and prioritising self-care
Learn to say no when you just don’t have the bandwidth to take on more. But at the same time, don’t be afraid to allocate time for activities you enjoy. Taking breaks and prioritising self-care can prevent burnout and other longer-term impacts of chronic stress.
Seeking help, if things get really tough
If you are feeling overwhelmed and struggling to find ways of coping with stress, you should ask for help from a mental health professional. The NHS website lists organisations and charities like the Samaritans who can offer immediate advice and support.
Studying flexibly to maintain a good work-life balance
If you are looking to develop your career in business and are exploring options for studying a postgraduate MBA, an 100% online MBA Entrepreneurship at Wolverhampton could be a good choice for you. You can study from anywhere in the world at times that suit you to work around other commitments, helping you to stay in control of your work-life balance and manage your stress levels.
The MBA Entrepreneurship at Wolverhampton has been designed closely with employer partners who have a first-hand understanding of what it takes to establish, manage and grow businesses.