• Spectrum Of Life

7 Ways to Manage Emotional Stress

“Anybody can become angry - that is easy, but to be angry with the right person and to the right degree and at the right time and for the right purpose, and in the right way - that is not within everybody's power and is not easy.”

-Aristotle


Emotional stress is a condition when your emotions are under abnormal pressure. You may feel uncomfortable, anxious, fatigue, burnout, restlessness, unable to think clearly and easy to get angry. Study by Daniel Gilbert show a hungry shopper tends to buy more because they are indecisive due to stress. Therefore, never shopping when you are under stress. Student also cannot think clearly when they are under stress. There are many bad effects due to stress. Here are few solutions to manage emotional stress.


Source: Choose the Life You Want: The Mindful Way to Happiness


1. GO EASY ON YOURSELF

Do not push yourself too hard. It is fine to make mistakes and you should not set an extremely high standard. Life is not like a movie or novel which everything looks perfect. Nothing and nobody are perfect. Learn to accept things the way they are and learn to let go unimportant thing. Enjoy everything you are doing and do not worry so much about what other thinks of you. Relax, go easy on yourself and enjoy. You only live once.


Source:

https://www.livingwellspendingless.com/20-signs-youre-pushing-hard/

https://www.mountelizabeth.com.sg/healthplus/article/heart-truth-6-go-easy-on-yourself#content


2. EXERCISE

The least you can do is go for a walk. During exercise, you mainly concentrate on body rather than concentrate on mind. Focussing on specific matter such as physical exercise help to promote optimism, tranquillity and clarity of mind. During physical exercise, endorphins was released and make you feel good. Beside relieving stress, endorphins also help to improve sleep, prevent depression and anxiety.


Source:

https://psycnet.apa.org/record/2008-02933-000

https://www.healthline.com/health/heart-disease/exercise-stress-relief#1


3. TAKE A BREAK

When things do not go the way you want, take a break. It helps to distract yourself and to be more rationale. Go for meditation, yoga, prayer or listening to music to calm yourself. It helps you to focus on breathing or having a clear thinking. Meditation such as Tai Chi help in reducing cortisol level and improving mood. Higher level of cortisol is bad for the brain because it can cause brain fog. When people experience brain fog, they are likely struggling to focus, having a poor memory and difficult to learn new things.


Source:

https://www.sciencedirect.com/science/article/abs/pii/002239999290072A

https://www.healthline.com/nutrition/ways-to-lower-cortisol#section1


2. SOLVE SMALLER PROBLEM

One step at a time. A problem is like a big puzzle, it is hard to solve by looking at the bigger picture. Real life problem is full of uncertainty unlike mathematics problem. There is no definite procedure to solve real life problem, and there is no absolute answer for it. The key to solve problem is by using analytical approach- break a problem into smaller elements and solve it gradually. By dividing a problem into smaller pieces, it helps people to be more focus, calm and decrease stress level.


Source:

https://www.thwink.org/sustain/articles/000_AnalyticalApproach/index.htm


5. SOCIALIZE

Spend time interacting with family and friends can help counteracting stress. For example, watch movie together, go for a picnic, play board game, and travel together with friends or family can help reducing stress. Socialization help people to reduce feeling lonely, lessens anxiety and improve confident level. Oxytocin was released when people socialize, this hormone help in controlling anxiety and make people to relax.


Source:

https://www.mentalhelp.net/stress/socialization-and-altruistic-acts-as-stress-relief/

https://dignitystreet.org/courses/socialize-to-relieve-stress/


6. TIME FOR HOBBIES

It is important to have time for yourself. Make time for hobbies such as gardening, fishing, or cooking. Hobbies promote eustress- a good stress that make you feels happy. Enjoyable activities help you to forget your problem and distract your mind. Spending time on hobbies with a group that share same hobbies also helpful in lowering emotional stress. There are many groups out there such as running group, cooking group and lot more. Beside having fun spending time for hobby, you can have a new friend, and can increase workplace productivity.


Source:

https://www.verywellmind.com/the-importance-of-hobbies-for-stress-relief-3144574

https://blog.rescuetime.com/hobbies-schedule-leisure-time/


7. IDENTIFY TRIGGERS

One of key to reduce or eliminate emotional stress is by identifying the triggers. It could be an easy or difficult task to be identified. If the case is difficult, try to list down any possibilities and try to spot which is the causes. After finding the cause, try the best to eliminate or at least minimize the triggers. By identifying the root of the problem, you can plan to manage the stress.


Source:

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20044151


Besides the ways mentioned above, neurofeedback also can be used to manage stress. Neurofeedback had been widely used in various application such as learning disorder, peak performance, addiction, stress, anxiety and many more. It is SAFE, RADIATION-FREE, and PAINLESS. Study was conducted for athletes, and researcher found out neurofeedback able to reduce stress among athletes, consequently improving their sports performance. SOL provide neurofeedback treatment and if you have any inquiries regarding this matter, you may call SOL at +60340226689.


Source:

https://www.aapb-biofeedback.com/doi/abs/10.5298/1081-5937-39.3.02


CALL US: + 603 4022 6689

CALL US: + 603 4022 6689

CALL US: + 603 4022 6689


By: Ms. Nurfarahin- SOL Neurofeedback Trainer

6 views

Copyright © 2020 SOL Integrative Wellness Centre. All rights reserved.

  • Facebook - White Circle
  • YouTube - White Circle