Effective Ways to Cope with Emotional Stress
Emotional stress carries a heavy toll because how we respond with our emotions can significantly impact our lives. According to a national survey released by the American Psychological Association, 75% of Americans are suffering from moderate to high stress. Some of the reasons include health problems, poor relationships, and lost productivity at work.
There are different types and causes of emotional stress, and those commonly fall under three categories.
- Being unhappy with your job.
- Not receiving support from the management and colleagues.
- Feeling overwhelmed with your workload.
- Working long hours.
- Having job insecurities.
- Facing a dangerous or unpleasant work environment.
- Going through a divorce.
- Death of a friend or family member.
- Illness or injury.
- Financial problems.
- Legal problems.
- Relationship problems.
- Being abused or neglected.
- Natural calamities
When you feel stressed, your hypothalamus sends stress hormones to your mind and body so that you will respond to any demand or threat. This automatic process is also called the “fight or flight” reaction or stress response. When stress hormones are released, your heart beats faster, your blood pressure increases, your muscles start to tighten, and you tend to become more alert as your senses become sharper.
As a result, there are negative effects of too much stress hormones on your body. Here are the common effects of too much of it:
- High Blood Pressure
- Heart Disease
- Overeating or Undereating
- Muscle Tension or Pain
- Angry Outbursts
- Drug or Alcohol Misuse
- Irritability or Anger
- Social Withdrawal
- Sadness or Depression
It is important that you know how to cope with emotional stress by using stress control techniques to avoid its negative effects. Not only stress causes disorder on your physical health, but it also wreaks havoc on your emotional equilibrium. You also become less productive as you are not able to function effectively and think clearly.
How Do You Cope with Emotional Stress
Dealing with emotional stress can be challenging, and you often can’t fix it overnight. However, you can lessen the emotional stress that you feel until you are able to eliminate the stressful situation. Below are some tips on what you can do to cope with emotional stress.
Recognize what you are feeling
There are people who are more in touch with their feelings. There are also some who are having a hard time identifying what they feel.
Being emotionally aware of what you genuinely feel will help you know and accept yourself. You are also able to recognize, respect, and accept your feelings as they happen. Also, if you have emotional awareness, you are able to put into plain words what you feel and it will help you talk about your feelings more clearly with others.
Developing emotional awareness starts by identifying what you want and what you don’t want. The good news is that you can develop emotional awareness through practice and by taking online courses.
Taking the Develop Your Self Awareness With Emotional Intelligence online course by Skill Success will help you discover and become aware of yourself, values, strengths, and weaknesses. By understanding and managing your emotions, you become more confident, determine your personality type, and help you make sense of who you are in the world.
Practice stress management
Stress management, as defined by psychologist world, “encompasses techniques intended to equip a person with effective coping mechanisms for dealing with psychological stress.”
As we have tackled earlier, if you are exposed to high-levels of stress, you are putting your overall well-being at risk and it could take a toll on your health. There are things that you can do to control stress, and some of these include:
- Maintaining a positive attitude
- Not worrying about the things you can’t control
- Learning to manage your time efficiently
- Getting enough sleep
- Exercising regularly
- Eating a healthy diet
It has been proven that mindfulness meditation reduces stress. According to the American Psychological Association, mindfulness-based therapy, like meditation, reduces stress, anxiety, depression, and even improve your physical health.
What mindfulness meditation does is shifts your awareness from the negative thoughts or feelings to your body sensations at the present moment you are meditating. You shift your focus on your breath, your clear thoughts, physical sensation, and the feelings that you are currently experiencing.
You can perform meditation anytime and anywhere, as long as you are in a comfortable and quiet place. The online course Mindfulness Meditation Made Simple can teach you how to meditate deeply using mindfulness meditation techniques.
Another online course that we recommend is Reduce Your Stress And Anxiety: Practicing A Simple Meditation. This online course contains useful information on how you can drastically reduce stress and anxiety with meditation.
Build and maintain a solid network of close friends
Human connection or face-to-face interaction is another effective way to cope with stress. A study shows that social support is important in maintaining physical and psychological health.
People who have low levels of social support are prone to morbidity and mortality with a host of medical illnesses. On the other hand, those who have high-level social support appear to buffer or protect against the full impact of mental and physical illness.
When it comes to finding emotional support, you should look for people who can trust you and count on. You should also avoid people who give advice negatively as you will only feel worse.
When face-to-face interactions are not possible, you should take advantage of the technology. You can call via video chat, send text messages, or write emails.
You can also build your network by joining groups or taking classes to expand your connections. Or join support groups to meet people who are dealing with the same situation as you are.
Learn how to cope with emotional stress with Coping Skills: Freedom From Stress And Pain
This online course is specially designed for people who are interested in learning how to cope with emotional stress effectively. You will develop essential skills for stress management, such as:
- how to conquer stress
- reducing negative self-talk
- problem-solving skills
- relieve muscular tension
- understanding and boosting self-esteem
- boosting relationship skills
- learning to utilize the power of habits
- re-writing your story
- improving communication skills
- gaining the power of acceptance
- relaxing your thoughts and your mind
- boosting your personal power