WAYS TO OVERCOME CHRONIC STRESS

Some stress is positive. It causes our bodies to release adrenaline, which helps us accomplish tasks and projects, and can even enhance our performance and problem-solving abilities. However, chronic stress, which is constant and persists over an extended period, can be debilitating and overwhelming. Chronic stress can affect both our physical and psychological well-being by causing a variety of problems, including anxiety, insomnia, muscle pain, high blood pressure, and a weakened immune system. Research shows that stress can contribute to the development of major illnesses, such as heart disease, depression, and obesity. The consequences of chronic stress are serious. Yet many Kenyans who experience prolonged stress are not making the necessary lifestyle changes to reduce stress and ultimately prevent health problems.

Ways to address chronic stress:

Set limits.
List all of the projects and commitments that are overwhelming you. Identify the tasks you feel are absolutely necessary for survival and cut back on anything nonessential. For work-related projects, discuss your responsibilities with your supervisor to get their input on priorities and the best approach to tackling your tasks. For social or non-work-related commitments, such as community or volunteer activities, consider contacting the relevant people to explain that you cannot meet those obligations at this time. You may also ask for assistance in completing these tasks. Refrain from accepting any new commitments until you feel your stress is under control.

Tap into your support system.
Reach out to a friend or relative with whom you've enjoyed a close relationship over the years. Let them know you're going through a tough time and would appreciate their support and guidance. Your friend or relative may have faced similar challenges and could offer useful ideas and perspectives. There is no need to face difficult life circumstances alone. In fact, support from family or friends may help you begin and sustain better self-care practices.

Make one health related commitment.
Do what you can to bolster your health so that you have the energy and strength to tackle the challenges you're facing. One small step, such as reducing your caffeine intake, can have a positive effect. Similarly, a brisk walk or other aerobic activity can increase your energy and concentration levels while reducing feelings of anxiety. Physical activity boosts your body’s production of feel-good endorphins, a type of neurotransmitter in the brain while decreasing stress hormones. Taking positive steps for your health will help you manage stress.

Enhance your sleep quality.
People who are chronically stressed often suffer from a lack of adequate sleep, and in some cases, stress-induced insomnia. It is essential to take steps to improve the quality of your sleep. Experts recommend going to bed at a regular time each night, striving for at least 7 to 8 hours of sleep, and, if possible, eliminating distractions like television and computers from your bedroom. Begin winding down an hour or two before sleep by engaging in calming activities such as listening to relaxing music, reading an enjoyable book, taking a soothing bath, or practicing relaxation techniques like meditation. Avoid eating a heavy meal or engaging in intense exercise right before bedtime. If you tend to lie in bed worrying, write down your concerns well in advance of bedtime, then focus on quieting your thoughts before lights out. You can figure out how to address stressful issues in the morning, after a good night’s sleep.

Strive for a positive outlook.
Looking at situations more positively, seeing problems as opportunities, and challenging negative thoughts are all important for staying positive and minimizing stress. For some, stress can stem from perfectionism. Setting more realistic expectations and reframing how you view stressful situations can make life more manageable. Additionally, difficult circumstances often resolve over time, so it’s essential to keep challenges in perspective and do what you can reasonably manage to move forward.

Seek additional help.
If you continue to feel overwhelmed, hopeless, or struggle to get through your daily routine, consider consulting a licensed mental health professional, such as a psychologist or counselor. Psychologists are trained to help you develop strategies to manage stress effectively and make behavioral changes that can improve your overall health