In our efforts to “stop” work, we tend to invite more stress as our mind keeps returning to the issues that are bothering us
Release Date – 01:00 AM, Fri – 2 June 23
Dr Neerja Birla
In our fast-paced world, stress has quietly become a relentless adversary slowly sapping our mental health. The constant demands of work, personal life and an ever-connected society cast a shadow of stress and anxiety on individuals across the globe. Therefore, it is imperative to delve into the long-term effects of stress on mental health and, more importantly, develop strategies to mitigate the effects of stress.
understand better
Let’s explore practical steps to developing a healthier mindset, starting with exploring the link between stress and mental health. Focus, attention to detail, and a healthy sense of competition can be natural catalysts that propel us to great achievements and increased productivity.
However, when these feelings exceed their healthy thresholds, it can lead to stress and pose a serious threat to our mental balance. Chronic exposure to stress hormones like cortisol can disrupt the delicate balance of our brains, leading to a variety of mental health disorders including anxiety, depression, insomnia and burnout.
Anxiety is one of the most prominent victims of the stress epidemic, which can manifest itself as constant worry, perpetual restlessness, and a haunting sense of impending doom. Stress triggers anxiety and exacerbates existing anxiety disorders, leaving individuals struggling with their daily lives, paralyzed by constant overwhelming emotions. Furthermore, chronic (and uncontrolled) stress can quickly turn into depression, depleting our emotional resources and sending us into a pit of helplessness and hopelessness that can even lead to suicide (in extreme cases).
Stress goes beyond its immediate effects and can lead to burnout, a state of emotional, mental, and physical exhaustion caused by constant stress. Burnout often affects people who work in high-pressure occupations or who are constantly faced with overwhelming demands.
Addressing stress in a timely manner and prioritizing mental health is critical given the significant consequences. Here are some practical ways to alleviate the situation:
stop trying to be perfect
Even though you might think otherwise, perfection is overrated and the constant desire to do your best is a major cause of stress. It’s okay to accept badly; we are all inherently flawed. The skill we need to master is not how to avoid life’s twists and turns, but to navigate them through a planned, organized and practical approach.
be good to yourself
Compassion and kindness are not reserved only for others; it is something you should constantly practice in yourself too. Learn to let go and forgive yourself. In life, even with your best efforts, things will go wrong, so learn to accept the clouds as well as the sunshine. To do this even better, you can jot down your thoughts in a gratitude journal each day and make it a habit to incorporate them into your daily routine. Positive words of affirmation also help.
in happy space
Whether it’s a long day at the beach or preparing a delicious meal for your family, we have an activity that will bring you comfort and truly be your “stress buster”. Instill this in some form every day – even for a few minutes/hours. This will also serve as your “me time” where you can disconnect from the rest of the world and just focus on yourself.
A stressful day at work followed by personal life issues bogging you down—sounds like the recipe for disaster, right? It doesn’t have to be. In our constant effort to “stop” work, we tend to create more stress in our lives because we worry all the time and our subconscious mind keeps returning to the issues that bothered us in the first place. The key to solving this problem is to accept that the overlap here won’t make a difference in the long run. Sometimes, things don’t go as planned, and while this can be uncomfortable for most people, it’s perfectly fine and certain things should be taken with a grain of salt. Bad day at work? Let go and sleep. Tomorrow will be better.
circle of trust
Outside of our workplace/social circle, we all deserve a group of trusted people who act as a buffer between us and the world. It could be a family member, close friend, mentor or guide. While unless a person is professionally qualified they may not be able to help you with a stressful situation in your life, sometimes even offering a listening is enough. Call this a confidant or your “go-to” person; having a rock-solid support team can help you better navigate this difficult path.
plan better
Try to get into the habit of breaking out the days (and months) ahead, and you’ll realize that it streamlines your work more cohesively, which reduces stress. Of course, even with the best of plans, things can still go wrong, but well-planned tasks often pay dividends in the long run.
take care of yourself
We all know that exercise releases endorphins, the feel-good hormones that reduce stress. So make it a habit to move around for an hour every day. If going to the gym isn’t your thing, choose whatever activity works for you — brisk walking, yoga, swimming, or Pilates. In addition, full attention is equally important. While mindfulness and meditation help a lot, one should also make a constant effort to detach themselves from toxic situations, people, and circumstances.
Request for help
Even with our best efforts, things can get overwhelming, get us stuck, and lead to stress, anxiety, or depression. In this case, it’s best to turn to an expert to help tune your thoughts and ultimately change them into more positive thoughts. In your personal/professional life, get rid of the desire to do everything and learn to delegate. For most of us, multitasking is a myth with little fruit. Choose quality over quality, and focus on one task at a time rather than committing yourself to a hundred other tasks that lead to pent-up stress.
let it go
All in all, accepting that stress is an everyday (and in most cases important) part of life is the first step in coping with stress. While stress can’t be avoided, what can be avoided is letting it eat you up forever. For that, it’s important to balance your life with work and family, while taking care of yourself emotionally and physically. Most importantly, learn to forgive yourself for your mistakes here. Breathe, relax and let it go – it gets easier every day.
It’s important to remember that stress is a common experience in life and taking care of yourself is crucial. Everyone is unique, so exploring and experimenting with various techniques is valuable in finding what works best for you. By managing stress and prioritizing your mental health, you can live a more fulfilling and happier life.
