You know from a small thing to the biggest challenge; stress is an inevitable part of everyone’s life. Because some amount of stress is essential to handle any challenging situation. But when stress becomes a daily thing, it starts interfering with everything you do. Getting rid of stress or controlling the circumstances is not possible always. But you can change the way to handle stress or your response towards stress. When stress starts affecting your life, it becomes very important to manage stress. You should know the effective methods to manage stress and calm your body and mind.
Several methods are there to manage stress and live a better life. But not every method works in every situation or for every person. So, it is important to have different stress management methods. Due to this, you can choose the right method to relieve stress according to the circumstances.
Stress management methods include mainly two types of methods –
- Fast-acting methods: These methods take less time to work and you can practice them anywhere.
- Long-acting methods: These methods take time to show their effects. You need to follow these methods regularly to manage stress in a healthy way.
Fast-acting stress management methods
Sometimes you get stuck in situations where you need to manage stress as soon as possible. Fast-acting stress management methods provide immediate relief and you can practice them anywhere. You can master them with very little practice. Whether you are going for an interview, presentation, or any other public interaction, you need methods that lower stress immediately.
These methods involve many stress management methods and strategies:
· various breathing techniques like deep breathing, box breathing, or karate breathing
· progressive muscle relaxation
· go for a walk or get a hug from loved ones
· meditation
· guided imagery
· aromatherapy
· practice artwork like drawing, painting, or coloring
Long-acting stress management methods
When you have been experiencing stress for a long time, you need methods that build your resilience against stress. Moreover, these methods help you manage stress effectively and promote overall well-being. These methods include some lifestyle hacks that help you manage stress in a healthy way. Your lifestyle plays a vital role in how much stress you can bear and how will you deal with stress.
For example, if you practice regular exercise, you will experience less stress in any challenging situation. Here are some lifestyle hacks that will help you manage stress smartly:
- practice regular exercise and yoga
- eat a balanced and nutritious diet
- try stress relief supplements like melatonin, Vitamin B, Ashwagandha
- give time to your hobbies or things you like to do
- follow a proper sleep-wake routine
- have a conversation with a family member or your loved ones
- write a personal diary or journal
Besides these methods, fast-acting methods also work great for long-term stress or anxiety. So, practice those methods as well to manage stress. Along with all these methods, there are some other things as well to manage stress. Try to avoid things or situations that can add stress to your life. For example, alcohol, smoking, and caffeine are some substances that can add stress to your life. So, either cut off or limit the use of these substances to manage stress.
Medications for effective stress management
When stress becomes long-term and chronic it may turn into anxiety or depression. Anxiety and depression have very harmful impacts on your health and daily life. If you have tried all the methods to manage anxiety and nothing worked, medications will help you. Antidepressants and anti-anxiety medications are the two most effective types of medications.
Antidepressants: Although doctors prescribe these medications in case of major depression. But these are also effective in treating severe stress and anxiety. they work by affecting the serotonin receptors in the brain. Serotonin plays a vital role in regulating your mood, memory, and mental health.
Antidepressants include different types of medications out of which SSRIs are most effective for stress management. SSRIs are not addictive but they have the potential of severe side effects. Examples of SSRIs are Paxil, Prozac, and Lexapro.
Antianxiety medications: These medications belong to the benzodiazepine class of medications. They are sedative and very effective in treating severe bouts of stress and anxiety. Being CNS depressants, they work by suppressing CNS activity and reducing anxiety. Moreover, they induce sedation causing sleepiness and slowed breathing.
These medications tend to cause physical or psychological dependance. So, doctors prescribe them only for short-term use. However, if you stop using them all sudden they may show serious withdrawal symptoms. So, you should follow the doctor’s prescription while taking these medications. Moreover, consult the doctor if you don’t want to use these medications anymore. Examples of these medications are xanax, lorazepam, diazepam, and clonazepam.
Summary
Finding the right stress management method is not easy though. It may take some time and practice as well. All these methods of stress management have their benefits. Every method works differently for every person. Antianxiety medications are the most effective and most used methods to treat anxiety.
