There’s hardly a day in our lives that we do not encounter the most common daily stressors in this world. From the moment we wake up and check our phones, you know that stress can begin at any time now. Most of the time, we even take this stress to bed, hoping to sleep it all away.
The American Psychological Association (APA) has linked chronic stress to the top six causes of death, including heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide. In a 2019 survey, the APA found that adults in the U.S. are primarily stressed by financial issues, work, and the political climate. Furthermore, the World Health Organization states that stress is a major factor in mental health conditions such as depression and anxiety. Furthermore, the COVID-19 pandemic has also added to the stress levels of individuals.
But the thing is, these most common daily stressors can be controlled in such a way that it won’t ruin your whole day (and life) anymore.
Here are some things that can stress you out yet are within your control:
Coming To Work Late
Beating the rush hour traffic sure is one (if not the top) of the most common daily stressors in our waking life. You wake up feeling refreshed, yet your commute will test your patience then you’ll end up looking restless when you step into the office. It’s a chain reaction, you probably won’t smile the whole day just because you came in late. Not to mention the salary deduction because you’re 5 minutes late. To avoid this, adjust your time a little earlier than the usual.
Overspending
Financial matters are one of the most common daily stressors which may or may not be within your control. If you know you’re on a tight budget, you’ll really need to cut some expenses and avoid overspending or it will add to your daily stress until your next salary.
Feeling Burned Out
Your workload and endless paperwork are the most common daily stressors that you cannot avoid as long as you’re employed. But, there’s something you can do to alleviate this. Perhaps, you’re spending too much time in the office that you’re forgetting about yourself and your social life. Budget your energy expenditure, too. You can’t devote all your emotions and energy to work alone.
Having A Lot In Your To-Do List
The grocery, laundry, and paying your bills – all of these can add to your daily stress. You feel that there is not enough time to do the basic necessities to live. 24 hours is not enough to do everything. However, keep in mind that some of these can be done earlier than others. A planner can be useful to prioritize stuff and household chores for effective time management.
Dealing With People
It doesn’t matter if you’re an introvert or an extrovert. But having to deal with toxic people every day is one of the most common daily stressors that can drain your energy. While you can not avoid them entirely, you can set boundaries and choose not to let these people affect you. Know when too much is too much and take actions should they cross the boundary. This is true to your toxic coworkers and an abusive partner.
Healthy Ways To Cope With Stress Quickly
Thankfully, there are numerous effective strategies based on scientific evidence that can help mitigate the harmful consequences of stress. The recommended techniques include:
Get a complete sleep/avoid coffee before bed. Stress during the day can negatively impact your sleep at night. This can further affect both your mental and emotional state. To improve your sleep quality, establish a consistent bedtime routine that allows you to unwind before you go to bed. Consider practicing meditation or relaxation techniques to manage insomnia.Refrain from drinking caffeine or alcohol in the late afternoon or nighttime. Limit your screen time as the blue light emitted by electronic devices can suppress the hormone melatonin responsible for making you feel sleepy. Additionally, engage in physical activity during the day as numerous studies have found that exercise can enhance sleep quality, particularly for middle-aged and older individuals.
Exercise / Walk / Just move around. Exercise is a healthy way to relieve the pent-up energy and tension that come with stress. By engaging in physical activity, you release endorphins, which are feel-good brain chemicals. Additionally, exercising helps you stay physically fit, which contributes to a better overall sense of wellbeing.
Eat a balanced diet. Eating well is also crucial when it comes to managing stress. Stress can impact your appetite, so make sure you are eating regular, well-balanced meals. Getting enough sleep is also important because it gives your body the time it needs to repair itself.
Go out with nature. Spend time in the great outdoors. Numerous studies conducted in various countries have established that exposure to green spaces improves one’s mood. Even watching videos of natural environments can result in faster recovery from stress compared to watching videos of urban settings. Taking a moment to appreciate nature, even in a busy city park, can help redirect and calm your mind.
Do simple meditation techniques. This can take many forms, including exercises that involve repetitive movements, such as walking or swimming, relaxation training, stretching, and deep breathing. Relaxation training is a simple process that involves tensing and relaxing each muscle group in your body, starting with the toes and feet and working your way up. Stretching can also relieve tension, and deep breathing can activate your body’s relaxation response.
It’s important to let go of things you can’t control, such as the weather. Try to focus on resolving conflicts with others, discussing your concerns with a trusted friend, family member, or counselor, and setting realistic goals at home and work. Make time for activities you enjoy, such as sports, social events, or hobbies, and avoid overscheduling yourself.
Finally, stay away from drugs and alcohol, which can actually increase your stress levels. By following these tips, you can develop a healthier and more effective approach to managing stress.
Final Thoughts
Don’t let yourself be defeated by these most common daily stressors that you can somehow control. Stress and anxiety can cause complications to your mental and physical health. Don’t wait until it’s already a little too late before you take actions. Choose your battle very well and see what you can do on things that are within your control.
