By Ofuns Okwechime
There are several healthy ways to deal with, relieve and manage stress better as a young adult. Living Independently is such that life and its issues may be overwhelming sometimes.
As a young adult living independently, it is essential to identify the symptoms of stress. Identifying symptoms helps manage stress better.
What are the symptoms of chronic stress?
Trouble Sleeping:
- When stressed, it can be hard to fall asleep or stay asleep.
- Your mind might be racing with thoughts, making it difficult to relax.
Headaches or Body Pain:
- Stress can make your muscles tense, leading to headaches or body aches.
- It’s like your body is saying it needs a break.
Feeling Overwhelmed:
- When there’s too much to handle, you might feel overwhelmed.
- It’s like having too many tasks and not enough time or energy.
Changes in Appetite:
- Stress can affect your eating habits.
- You might eat more than usual, or you might not feel like eating at all.
Upset Stomach or Digestive Issues:
- Stress can mess with your stomach, causing nausea or digestive problems.
- It’s like your stomach is reacting to the stress in your mind.
Feeling Anxious or Nervous:
- Stress can make you feel on edge or anxious.
- It’s like having butterflies in your stomach even when there’s no reason to be nervous.
Forgetfulness or Difficulty Concentrating:
- Stress can make it hard to focus or remember things.
- It’s like your brain is overloaded with thoughts.
Changes in Mood:
- Stress can make you feel moody or irritable.
- You might snap at people or feel down for no reason.
Low Energy Levels:
- Stress can leave you feeling tired.
- It’s like your body and mind are using up all their energy dealing with stress.
Isolation or Withdrawal:
- When stressed, you might want to be alone.
- It’s like needing time and space to deal with what’s going on.
Racing Heart or Shortness of Breath:
- Stress can make your heart beat faster or make it feel hard to breathe.
- It’s like your body is in “alert” mode.
Sweating Excessively:
- Stress can make you sweat more than usual.
- It’s like your body is trying to cool down from the stress.
Recognising these signs can help you take steps to manage stress and take care of yourself. If you notice these symptoms frequently or they interfere with your daily life, it’s a good idea to seek support from friends, family, or a professional.
Immediate ways to Manage stress include:
Meditation:
Meditation is a practice that involves bringing one’s attention to the present moment without judgment. Meditation is used for stress reduction in modern contexts.
How to Practice Meditation:
- Find a Quiet Space: Choose a quiet and comfortable space where you won’t be disturbed.
- Body Position: Sit or lie down in a comfortable position. Close your eyes if you prefer.
- Focus on Breath: Pay attention to your breath. Notice the sensation of each inhale and exhale.
- Thought Observation: When thoughts arise, observe them without judgment and gently bring your focus back to your breath.
- Start Short: Begin with short sessions (5-10 minutes) and gradually extend the duration.
Benefits:
- It reduces stress and anxiety.
- It enhances self-awareness.
- It improves focus and concentration.
- It promotes a sense of calm and relaxation.
Gratitude Journaling:
Gratitude journaling involves regularly writing down things you are thankful for, fostering a positive outlook. This reduces overwhelm and manages stress by shifting focus away from negative aspects.
How to Practice Journaling:
- Set a Routine: Dedicate a specific time each day to journaling, preferably in the morning or before bed.
- List Three Things: Write down three things you are grateful for. They can be simple or significant.
- Reflect on Positives: Take a moment to reflect on the positive aspects of each entry.
- Be Specific: Instead of general statements, be specific about why you are grateful for each thing.
Benefits:
- Shifts focus from stressors to positive aspects.
- Enhances overall mood and outlook.
- Encourages reflection and mindfulness.
- Cultivates a habit of finding joy in everyday life.
Time Management and Prioritisation:
Effective time management and prioritisation involve organising tasks, setting realistic goals, and allocating time based on importance and urgency. This helps prevent overwhelm and manage stress associated with work or personal responsibilities.
How to Practice Time Management and Prioritisation:
- Create a To-Do List: List tasks for the day or week.
- Prioritise Tasks: Identify tasks based on urgency and importance. Use tools like the Eisenhower Matrix.
- Practice Goal Setting: Break larger tasks into smaller, manageable goals.
- Time Blocking: Allocate specific time blocks for different activities.
- Learn to Say No: Recognise and respect your limits. It’s okay to decline additional responsibilities when overwhelmed.
Benefits:
- Reduces feelings of being overwhelmed.
- Enhances productivity and efficiency.
- Provides a sense of control over one’s time.
- Prevents procrastination and deadline-related stress.
Long-Term Ways To Manage Stress:
Take Breaks from News and Social Media:
In today’s digital age, constant exposure to news and social media can contribute to information overload and heightened stress levels. To combat this, consider taking intentional breaks from these platforms when the information becomes overwhelming. Limiting exposure to distressing news can safeguard your mental well-being.
Prioritise Self-Care Activities:
Amid life’s demands, it’s crucial to prioritise activities that bring joy and relaxation. Whether it’s reading a book, practising a hobby, or indulging in a long bath, carving out time for self-care is essential. These moments of self-indulgence provide a mental break and contribute to a more balanced and fulfilling life.
Eat Nutritious Foods and Stay Hydrated:
Your physical health plays a significant role in your overall well-being. Consuming a balanced and nutritious diet, staying adequately hydrated, and engaging in regular physical activity are foundational elements of self-care. These habits not only support physical health but also contribute to improved mental and emotional resilience.
Schedule Downtime for Activities You Enjoy:
In the hustle and bustle of daily life, it’s easy to overlook the importance of downtime. Schedule regular breaks for activities you enjoy, whether it’s playing video games, drawing, or watching a movie. These moments contribute to a sense of balance and can rejuvenate your mind and spirit.
Share Your Thoughts and Feelings:
Bottling up emotions can contribute to stress and anxiety. Talking to someone you trust about your thoughts and feelings provides an outlet for expression and can offer valuable perspectives and support. It’s a simple yet powerful way to strengthen connections and alleviate emotional burdens.
Join Local Groups or Organisations:
Connecting with like-minded individuals in your community or through faith-based organisations can foster a sense of belonging and support. Joining local groups aligning with your interests or beliefs provides an opportunity to build meaningful connections beyond the digital realm.
Limit the Use of Drugs and Alcohol:
While substances like drugs and alcohol may offer temporary relief, they can exacerbate stress and negatively impact mental health in the long run. Setting limits on their use, especially during stress, is essential for maintaining emotional well-being.
Be Aware of Your Own Mental and Emotional State:
Self-awareness is a fundamental aspect of mental health. Regularly check in with yourself to assess your mental and emotional state. If you are struggling, don’t hesitate to seek professional help or confide in someone you trust. Recognising when you need assistance is a sign of strength.
Take Slow, Deep Breaths:
In moments of stress, practising deep breathing exercises can provide immediate relief. Inhale deeply through your nose, exhale slowly through your mouth, and repeat several times. This simple technique helps calm the nervous system and promotes relaxation.
Create Playlists with Your Favorite Songs:
Music has a profound impact on mood. Create playlists with your favourite songs, including those that bring comfort or energy depending on your mood. Listening to music can be a quick and effective way to change your emotional state and alleviate stress.
Step Outside for a Quick Walk:
Physical activity, even in small doses, has effects on mental well-being. Step outside and take a short walk, even just around the block. Movement helps release endorphins, reducing stress and boosting mood.
Spend Time Outside in the Sun:
Sunlight is a natural mood enhancer. When the sun is shining, spend some time outdoors. Whether it’s a walk in the park or sitting in your backyard, exposure to sunlight can positively impact your mood and overall well-being.
Give Yourself a Hand Massage:
Physical touch, even self-administered, can promote relaxation. Gently rubbing your fingers and hands is a simple and pleasant way to release tension and soothe your body.
Count Backward:
When stress starts to take hold, distract your mind by counting backwards from 10 to 1. This simple mental exercise can shift focus and provide a momentary break from stressors.
Stretch Your Body:
Physical tension often accompanies stress. Stretching your arms, legs, and neck helps release muscle tension, making you feel less tense and more relaxed.
Roll Your Feet Over a Golf Ball:
Foot massages are known for their relaxation benefits. Roll a golf ball under your bare feet to simulate a mini massage. This simple practice can alleviate tension and promote a sense of well-being.
Make Time for Friends:
Social connections are vital for emotional health. Even a quick chat with friends can provide support and happiness. Make time for social interactions, whether in person or virtually.
Laugh and Have Fun:
Laughter truly is a powerful stress reliever. Engage in activities that make you laugh and bring joy. Whether it’s watching funny videos or spending time with humorous friends, laughter can reset your stress levels.
Celebrate Your Achievements:
Acknowledging your successes, no matter how small, is important for building self-esteem and fostering a positive outlook. Celebrate your achievements as a way to boost your confidence and motivation.
Replace Negative Thoughts with Positive Ones:
Positive self-talk is a powerful tool for managing stress. Replace negative thoughts with positive affirmations. Being your cheerleader can significantly impact your mindset and overall well-being.
Ensure You Get Enough Sleep:
Quality sleep is essential for physical and mental health. Establishing a consistent sleep routine and ensuring you get enough restorative sleep is like providing your body and mind with a daily reset.
Engage in Physical Activities You Enjoy:
Exercise is a natural stress reliever. Find physical activities you enjoy, whether it’s dancing, playing a sport, or going for a run. Moving your body not only improves physical health but also has positive effects on mental well-being.
Maintain a Healthy Diet:
Nutrition plays a significant role in overall well-being. Eating a balanced diet that includes a variety of fruits, vegetables, and other nutritious foods supports both physical and mental health.
Avoid Unhealthy Habits:
While moderation is key, limiting the consumption of substances like caffeine and junk food is essential for managing stress. Balancing indulgences with healthier choices contributes to overall well-being.
Watch Funny Videos:
In the age of online content, there’s an abundance of funny videos available. Taking a break to watch humorous videos can provide a quick mood boost and alleviate stress.
Assert Yourself:
Setting boundaries and communicating your needs is crucial for maintaining well-being. Respectfully assert yourself, expressing your thoughts and feelings. It’s okay to say no when necessary.
In conclusion
These strategies form a comprehensive toolkit for managing stress and promoting overall well-being.
Remember, everyone is unique, so finding the combination of techniques that work best for you is key. Integrating these practices into your daily life can contribute to a more resilient and balanced approach to stress management.
By incorporating these strategies into your daily routine, you’re building a toolkit for resilience and well-being. Embrace the journey, prioritise your mental health, and remember that small adjustments today can lead to a more balanced tomorrow.