Stress is a dirty word for many people, and with good reason. We often don’t feel its full effects until it wreaks havoc on our emotions, thoughts, and physical well-being. But did you know that stress isn’t always a bad thing? Or that there are multiple types of negative stress? Understanding more about it helps you recognize when you can apply certain coping techniques to manage it better.
Is All Stress Bad?
Not necessarily. Most of us are well acquainted with distress, but there’s also a form of positive stress called eustress. Let’s take a closer look.
Eustress, as identified by endocrinologist and author Hans Selye—considered “the father of stress research”—is the difference between the stress stimulus and your response. Good stress, or eustress, includes excitement, focus, and improved performance. It’s a short-term burst that motivates and energizes us, and we don’t feel it taxes our coping skills.
You may notice eustress when taking a new class, starting an interesting project, or following through on an idea. This boost helps you progress well and feel good about what you accomplish.
Distress, on the other hand, is the negative condition most of us try to avoid, and there are numerous causes for it. It’s often associated with anxiety, depression, and other unpleasant emotions. It can last for a little while or an extended time—which often compounds its unfortunate effects.
With distress, no matter how you try to apply the usual coping mechanisms, nothing seems to make it go away. It starts to affect your performance and concentration in many areas of life, and eventually causes a host of health complications.
12 Tips for Better Stress Management
It’s important to your recovery and mental health to expand awareness of key stressors and use various techniques to handle them. Integrating stress management strategies into daily life isn’t a one-time effort but an ongoing process that evolves with personal growth and circumstances. Here are 12 of our favorite strategies:
- Limit Exposure to Stressful Triggers
Identify and minimize exposure to catalysts such as toxic relationships, excessive news consumption, social media, or high-pressure environments. Create boundaries to protect your mental health and focus on activities that bring you peace.
- Establish a Daily Routine
Having a structured routine provides a sense of control and predictability, reducing feelings of chaos that can exacerbate stress. Incorporate set times for meals, exercise, and relaxation to create balance.
- Engage in Physical Activity
Speaking of exercise, it’s a proven stress reliever! Activities like walking, yoga, or swimming release endorphins, reduce tension, and improve your overall outlook. Even 30 minutes of physical activity a day makes a difference.
- Practice Mindfulness and Meditation
According to the American Psychological Association (APA), mindfulness techniques, such as deep breathing, body scans, or meditation, help you focus on the present moment and reduce stress responses. “Researchers reviewed more than 200 studies of mindfulness among healthy people and found mindfulness-based therapy was especially effective for reducing stress, anxiety, and depression,” the APA states. Regular practice can lower cortisol levels and improve emotional regulation, too.
- Utilize Social Support Networks
Sharing your thoughts and feelings with trusted friends, family members, or peer support groups helps alleviate stress. Connecting with others provides emotional relief and reminds you that you’re not alone.
- Set Realistic Goals and Boundaries
Unrealistic expectations and overcommitting frequently cause burnout. Set achievable goals and learn to say no to additional responsibilities when necessary.
- Prioritize Quality Sleep
Stress often disrupts sleep, which can worsen mental health symptoms. Practice good sleep hygiene by maintaining a consistent bedtime, avoiding screens before bed, and creating a relaxing nighttime routine.
- Adopt Healthy Eating Habits
A whole-foods diet is beneficial in recovery and helps manage stress. Fortify yourself with whole grains, lean proteins, fruits, and vegetables to support brain health and energy levels. Limit caffeine and sugar, which can increase feelings of anxiety.
- Learn Relaxation Techniques
Progressive muscle relaxation, visualization, and aromatherapy calm the nervous system. Experiment with different techniques to find what works best for you.
- Seek Professional Support
Therapists, counselors, or addiction specialists can teach stress management strategies tailored to your needs. Cognitive behavioral therapy and stress inoculation training are particularly effective.
- Engage in Creative Outlets
Art, music, writing, or crafting can be therapeutic ways to process emotions and reduce stress. Creative expression allows you to channel energy into something productive and enjoyable.
- Practice Gratitude
Focusing on positive aspects of life can shift your perspective and reduce stress. Keep a gratitude journal or take a few moments each day to reflect on what you’re thankful for to boost mood and resilience.
You, Only Better, at Great Oaks
By reducing the physiological and psychological toll of stress, it becomes a manageable part of life rather than an overwhelming obstacle. Then, you can focus more on achieving your recovery and mental health goals.
As a premier addiction rehabilitation and dual diagnosis treatment center, Great Oaks Recovery Center outside of Houston, Texas can help. We offer a multifaceted continuum of care that meets you where you are and provides an opportunity to design a healthy life on your terms. Learn more about our whole-person healing philosophy by talking to our admissions staff.
