Essay Example on Overcome Stress: 10 Survival & Coping Strategies

Introduction

Stress is associated with a significant number of negative outcomes ranging from behavioral, psychological, social, and physical implications. Additionally, there are costs associated with stress. In this case, it is important to understand key survival and coping strategies that could help one to overcome stress and associated symptoms. The objective of coping strategies and tips is to guarantee a lower risk of reoccurrence or relapse.

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It is possible to know whether you have stress by assessing the various symptoms of this condition. Low energy, increased and repeated headaches, rapid heartbeat, insomnia, tense muscles, and stomach upset are some of the co-occurring symptoms of stress. Some people could equally exhibit low sex drive, increased frequency of cold, frequent infections, neck and back pain, sweating palm and feet, and a high rate of irritability. Once diagnosed with stress, it is important to change specific behavioral practices and reducing exposure to risk factors and triggers to enhance one's coping abilities. Some of the key strategies for coping with and surviving stress are outlined below.

Having Enough Breaks or Rest

When undertaking daily activities, it is advisable to take breaks at specific intervals to reduce boredom. One could take a walk or decide to have a chat with a friend as part of the break. Although people think taking a break increases stress, such a decision could increase one's efficiency, rejuvenating strength, and increase focus. Overconcentration on tasks for an extended period without taking a break increases the risk of stress and exacerbation of the adverse outcomes.

Adhering to Good Sleeping Schedule

A good sleeping schedule implies that there are consistent sleeping and waking up periods (Kalmbach et al., 2018). The activities that one undertakes before sleeping also plays a key role. It is important to adhere to a consistent sleeping schedule, which reduces the chances of exhaustion and other stress symptoms such as headaches. One should take a meal early enough to ensure that it does not disrupt sleeping time.

Exercising

A significant number of people do not embrace a regular exercise pattern. Regular exercise reduces the risk of stress and exposure to triggers. It revitalizes one's body and mind, which in turn improves the physiology of the body. Having at least 20 minutes of exercise could improve one's ability to survive or cope with stress. Clinical studies have shown how exercise reduces stress by increasing coping and self-management abilities (Stults-Kolehmainen & Sinha, 2014).

Eating a Balanced Diet

Increased worries could affect a person's eating habits; however, when diagnosed with stress, eating a balanced diet is a key strategy for coping and surviving. At this moment, it is important to avoid the consumption of excess sugars and junk foods. It is advisable to eat food that is rich in energy and vitamins, which are essential for improved defense against stress and stress symptoms and vulnerability. Literature shows that increased sugar intake and fats escalate susceptibility to stress (Kalyan-Mash et al., 2016).

Reduction Consumption of Mood-Altering Substances

Avoiding triggers is a key coping skill in stress management. Consumption of mood-altering substances increases the effects of stress and extends its progression. Alcohol affects someone's mood paving the way for increased stress. Excess sugar and fats also impede key physiological processes, which subsequently increases stress. Additionally, caffeinated substances elevate stress levels and disrupt sleeping patterns. In this case, it is important to refrain from mood-altering substances.

Undertaking Self-Soothing Activities

Several smoothing activities have been associated with a positive impact on stress and stress management. Activities such as listening to music or watching a movie could offer a little distraction, which is essential when experiencing tension. A massage or yoga is also an important soothing activity that one could undertake to cope with stress (Prathikanti et al., 2017). Participating in a group activity such as focus groups, community service, and social picnics from time to time could enhance a person's ability to cope with stress.

Have a Positive Attitude

It is equally important to develop a positive attitude towards life or daily activities to improve life perception. Dwelling on negative thoughts could adversely escalate stress effects. It is important therefore to understand the nature of thoughts and encounters that could be triggering the stress-related feeling. At the same time, it is important to accept personal weaknesses and focus on improving them through step by the step learning process. On the other hand, focusing on personal strengths as opposed to weaknesses could also foster a positive attitude.

Adhere to Routine

Another key stress coping and surviving strategy is adherence to routine. The above measures will only yield positive outcomes when continuously practiced. Stress comes with disorganization and impulsive tendencies. In this case, it is important to create a weekly routine and commit to following each activity as highlighted. Moreover, it is advisable to understand the triggers and mood-activating elements or phenomena. Such a move will provide essential insights to schedule planning and behavioral change.

References

Kalmbach, D. A., Anderson, J. R., & Drake, C. L. (2018). The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. Journal of sleep research, 27(6), e12710. DOI: 10.1111/jsr.12710

Kalyan-Masih, P., Vega-Torres, J. D., Miles, C., Haddad, E., Rainsbury, S., Baghchechi, M., Obenaus, A., & Figueroa, J. D. (2016). Western High-Fat Diet Consumption during Adolescence Increases Susceptibility to Traumatic Stress while Selectively Disrupting Hippocampal and Ventricular Volumes. eNeuro, 3(5), ENEURO.0125-16.2016. DOI: 10.1523/ENEURO.0125-16.2016

Prathikanti, S., Rivera, R., Cochran, A., Tungol, J. G., Fayazmanesh, N., & Weinmann, E. (2017). Treating major depression with yoga: A prospective, randomized, controlled pilot trial. PloS one, 12(3), e0173869. DOI: 10.1371/journal.pone.0173869

Stults-Kolehmainen, M. A., & Sinha, R. (2014). The effects of stress on physical activity and exercise. Sports medicine (Auckland, N.Z.), 44(1), 81-121. DOI: 10.1007/s40279-013-0090-5