Stress Management Archives - Page 2 of 2

Posted on: August 7, 2023August 16, 2023

The Medicine You Didn’t Know You Needed

In our fast-paced lives, feeling burdened and stressed has sadly become all too typical. We continually seem to be handling a million things and are having trouble maintaining our balance. But what if there was a way to tackle stress and boost your mental well-being without resorting to complicated solutions?

Picture this: a magic pill that not only keeps your body healthy but also uplifts your spirits. Sounds too good to be true, right? Well, guess what? Exercise is that magical medicine. It’s like a superhero that fights off heart disease, type 2 diabetes, cancer, and more. And when it comes to your mental and emotional well-being, exercise has your back too. A groundbreaking study published in the British Journal of Sports Medicine has some eye-opening insights to share about the powerful link between exercise and mental health.

Think of this study as the ultimate game-changer. In this study, researchers from the University of Montreal analysed 97 meta-analyses, which included information from over 1,000 randomised clinical trials involving a whopping 128,000 participants. The study revealed that exercise is as good as, if not better than, counselling or medications when it comes to beating depression and anxiety. It’s like your personal superhero, fighting off the villains in your mind.

With this, here are some interesting facts about exercise that you need to know:

1. The Intensity Matters

It’s not about sweating buckets; it’s about finding the right intensity. Moderate-intensity and higher-intensity workouts shine as champions in the realm of mental health. They can regulate mood-boosting chemicals in your brain better than low-intensity activities.

2. Short and Sweet Wins

You don’t need to be a gym rat to reap the rewards. Some people experience the most benefits when they work out for around 30 minutes most days of the week. Quick and practical—just the way we like it.

3. Workout Preferences

While all exercises are like little mental health warriors, some specialise in certain battles. For instance, resistance training takes down depression, while mind-body exercises like yoga give anxiety a tough run for its money.

Sometimes, a little goes a long way. Shorter, regular exercise sessions are your secret weapon against stress and mood swings. It’s like hitting the mental reset button. However, just like life, exercise is all about choices. Don’t fall for the “one-size-fits-all” trap. What works best for you might not be the same for someone else. At the end of the day, the key is finding something you enjoy and can stick with.

Moreover, it must be emphasised that while exercise is a fantastic tool and can serve as the superhero in your life story, it’s not a replacement for professional help. If you’re facing serious mental health challenges, don’t hesitate to reach out to qualified healthcare professionals.

References:

http://dx.doi.org/10.1136/bjsports-2022-106195

Posted on: July 24, 2023July 7, 2023

Can Emotional Regulation Combat Stress?

Feeling overwhelmed and stressed has become a common experience for many of us. It’s not uncommon to find ourselves in a constant state of anxiety, struggling to cope with the demands of everyday life. However, research suggests that prolonged periods of stress can have negative effects on our overall well-being. A recent study conducted by the University of Montreal aimed to investigate whether individuals who perceive themselves as “very stressed out” exhibit higher physiological biomarkers of stress compared to those who are more emotionally regulated. The findings shed light on the importance of emotional regulation in managing stress and improving overall mental health.

The Study

The researchers recruited 123 healthy volunteers who self-identified as either “zen” or “very stressed out.” The participants underwent various psychological and emotional assessments to determine if their perceived stress levels were reflected in their blood work. The assessments measured subjective ratings of stress, depressive symptoms, anxiety, emotional regulation, resilience, and mind-wandering. Additionally, the participants participated in the Trier Social Stress Test, which involved a speech and mental arithmetic task in front of judges.

The Results

Interestingly, the study revealed no significant differences in the biomarkers of stress between the two groups. Both groups experienced similar physiological responses to stress, regardless of their self-perceived stress levels. However, the “very stressed out” group exhibited higher levels of symptoms related to depression, anxiety, and poor emotional regulation. On the other hand, the “zen” group demonstrated higher levels of resilience, emotional stability, and positive mental health.

Implications

These findings suggest that individuals who perceive themselves as highly stressed may be experiencing psychological distress rather than a significant physiological stress response. This offers a glimmer of hope for those struggling with stress, as it indicates that there might not be an underlying physiological problem that needs to be addressed. Instead, the focus can be on improving emotional regulation skills to better manage daily stressors and move closer to a state of calmness and well-being.

Here are some practical steps for managing stress:

1. Stress Management

Stress management is crucial for maintaining overall well-being. Explore different techniques that help you regulate your emotions, such as deep breathing exercises, mindfulness practices, or engaging in activities you enjoy. Find what works best for you and incorporate it into your daily routine.

2. Don’t accept stress as a fact of life

Recognize that chronic stress can have long-term consequences on your mental health. Take proactive steps to address your emotional well-being and seek support from professionals if needed. Don’t hesitate to reach out for help when stress feels overwhelming.

While stress is a common experience, it is essential to understand its impact on our well-being. The study highlights the importance of emotional regulation in managing stress effectively. By developing emotional competence and adopting strategies to manage stress, individuals can improve their overall mental health and move towards a more balanced and resilient state. It’s never too late to start prioritising your emotional well-being and finding ways to navigate life’s challenges with greater ease and peace of mind.

References:

http://dx.doi.org/10.1016/j.ynstr.2022.100454

Posted on: June 12, 2023July 7, 2023

How to Break the Cycle: Managing Stress Eating and Drinking

Are you someone who turns to food or alcohol as a way to deal with stress? If that’s the case, it’s crucial to understand the challenges of stress eating and drinking and explore effective strategies to break free from this cycle. In this article, we will delve into the phenomenon of stress eating and drinking, examine how they can impact weight gain, and provide practical tips to help you avoid these behaviours.

Research shows that stress-induced eating and drinking can be influenced by various factors, such as age, gender, and dieting habits. Studies indicate that stress eating is more prevalent among women, while stress drinking tends to be higher among men. Although these behaviours might offer temporary relief, it’s important to recognise that they can lead to long-term difficulties, including weight gain and associated health problems.

While stress itself can contribute to weight gain over time, studies have found that individuals who engage in stress eating or drinking experience a more significant increase in body mass index (BMI). However, it’s essential to understand that BMI changes occur naturally as we age, regardless of stress-induced behaviours. Stress-induced eating tends to have a stronger impact on increased BMI after the age of 32, while stress-induced drinking becomes more influential after the ages of 42 (for women) and 52 (for men).

Now that we have a clear understanding of the effects of stress eating and drinking, let’s explore some practical tips for managing these practices:

1. Embrace a Flexible Approach to Eating

Avoid strict diets and rigid food rules that can worsen stress eating. Instead, focus on nourishing your body with a balanced and adaptable approach to eating. Listen to your body’s signals of hunger and fullness, and make choices that support your overall well-being.

2. Normalise Self-Comfort

Understand that seeking comfort through food or drinks during times of stress is a natural and healthy response. Let go of any guilt or shame associated with stress eating. Recognise that taking care of yourself and finding ways to soothe stress is a positive behaviour.

3. Tap into Your Strengths

Acknowledge and appreciate your ability to comfort yourself. Recognise that you possess valuable coping skills that can help you overcome stress eating and drinking. By acknowledging your strengths, you can shift your focus towards building healthier habits and finding alternative ways to manage stress.

4. Create a Personalised Comfort Menu

Work with a coach or create your own comfort menu consisting of non-food-related activities or techniques that provide comfort and relaxation. Explore options such as deep breathing exercises, engaging in physical activity, connecting with loved ones, pursuing creative outlets, or indulging in enjoyable hobbies. Having a comfort menu empowers you to turn to these alternatives when stress arises.

5. Practise and Refine

Implement your comfort menu as your primary strategy for managing stress. Before resorting to food or alcohol, try engaging in activities from your comfort menu. It’s normal to still feel the initial urge to eat, but with consistent practice, you’ll become more adept at finding comfort without relying on unhealthy habits. Be patient with yourself and remember that progress takes time and dedication.

By adopting these strategies, you can regain control over stress eating and drinking, find healthier ways to manage stress and nurture your overall well-being. Remember, it’s a journey, and every step you take towards managing stress positively brings you closer to a healthier and more balanced lifestyle.

References:

https://www.tandfonline.com/doi/full/10.1080/08870446.2023.2192240