8 Tips for Relieving Mental Stress

Mental stress is draining and can lead to physiological issues, such as headaches, digestive problems, and chest tightness or pain. The emotional issues that can sprout from mental stress include anxiety, depression, and panic attacks. The good news is that once you understand the causes and types of mental stress, you can find ways to relieve it and get back to feeling more like yourself.

What is Mental Stress?

Stress is a natural reaction to a threat or concern. Stress activates the fight, flight, or freeze response to protect us from a predator or a situation that could hurt us. Unfortunately, the brain can translate uncomfortable situations, locations, or people as threats. It can take our worries and fears and blow them out of proportion. The resulting mental stress takes a toll on the body, mind, and spirit.

The Causes of Mental Stress

The causes of mental stress vary. Each person carries stress differently, and what may impact one person a little may cause a panic attack in another. There are countless contributors to mental stress, and it can vary where the pressure is coming from.

Many people worry about things that are outside their control. Others feel overwhelmed by too much pressure or responsibility. Changes, both positive and negative, can be stressful, like a new baby or a job loss. Financial strains, academic pressures, workplace stress, and family demands all contribute to mental stress. Certainly, relationships that are in crisis can elevate stress levels, whether it is estrangement from a loved one, the impact of a chronic illness, or the grief of loss.

Major Types of Stress

There are two major types of stress. The first is acute stress, and almost everyone experiences it at least once during their lifetime. Connected to this type of stress is episodic acute stress, which may be felt daily or weekly when up against a deadline. The second is chronic stress. The physical and emotional toll experienced from constant worry and anxiety can lead to lower immunity and illness.

Acute Stress

We have all felt acute stress at one time or another. Perhaps you slammed on the brakes when a car cut you off. The adrenaline that pumped through your system, the pounding heart rate, and increased blood pressure were all a normal reaction to acute stress. It could have taken your body time to recover, and you might of feel shaky afterward.

Acute stress activates the fight or flight response and, in some cases, a freeze response. Your body surges with adrenaline. Typically, this is a short-term event.

Episodic acute stress occurs when you are pushed against a deadline. For example, your boss expects the reports by noon on Friday, so you experience overwhelming mental stress every Friday morning. Once the deadline passes, you feel better. However, this type of stress can also cause issues and lead to chronic stress.

People involved in a toxic relationship may experience episodic acute stress when the toxic person arrives home or calls. Over time, these episodes can lead to chronic stress. Likewise, if you leave the relationship, the stress can also leave.

Chronic Stress

Chronic stress builds over time and is constant. It is the tension you feel throughout the day, the thoughts whirling through your mind at 3AM, and the worry in the back of your thoughts as you try to relax. Chronic stress can be due to financial strain, health crises, family problems, workplace troubles, or relationship issues, or just the culmination of life’s problems.

Chronic stress shares a relationship with anxiety and depression. Is it your chronic stress that has led to your anxiety, or does your anxiety keep you stressed? Researchers may disagree on which occurred first, but you can learn how to recognize the signs of mental stress and take steps to relieve it.

Signs of Stress

Stress displays itself in a variety of ways. It may be physical like unexplained headaches and stomachaches, rapid heart rate, and increased blood pressure. It may affect sleep, either being overly fatigued or having problems with a sleep schedule, such as insomnia or quality sleep.

Likewise, stress can show itself in emotional ways such as anger outbursts, increased crying episodes, anxiousness, and irritability. A person may struggle to find fun or motivation for previously enjoyed activities or may isolate themselves socially. Racing thoughts may disrupt concentration and the ability to be present.

If you experience these signs of mental stress on a daily or weekly basis, reach out to your primary care physician to rule out any physical conditions and contact a counselor to engage in ways you can relieve stress. Left unchecked, chronic mental stress can lead to anxiety, depression, high blood pressure, high cholesterol, obesity, eating disorders, diabetes, or stroke.

Keep all routine doctor appointments and screenings to stay up to date on your health. Some conditions are silent ones, such as heart disease. Your doctor should explain your lab work to you. Make sure that you share your stress triggers with your doctor.

For example, if you have recently become a caregiver for an aging family member, inform your doctor. Many caregivers experience high stress levels and tend to place their own needs on the back burner. This leads to developing physical conditions that may have been avoidable.

How to Relieve Mental Stress

Whether you are dealing with acute or chronic stress, it is important to acknowledge that you can lower your stress levels with lifestyle changes. Some of these work immediately, while others may take a day or two to see the benefits.

• Go for a walk. Walking for fifteen to twenty minutes releases endorphins, chemicals important for feelings of happiness and contentment. When you feel overwhelmed, walk around the block, or watch a walking video on YouTube and follow along.
• Pick up the weights. There is something about building muscle that releases tension and helps soothe anxiety. Psychology Today reports that several studies have shown that anxiety lessens after six weeks of consistent resistance training (strength training).
• Eat nutritious foods. Certain foods contribute to anxiety and stress, particularly high-sodium foods, fatty foods, and junk foods. Add lean proteins, complex carbohydrates, fruits, vegetables, low-fat dairy products, and healthy fats into your meals.
• Create a nighttime routine. To help you relax after a long day, create a nighttime routine. Turn off all screens at least two hours before bed and consider adding in a nighttime bath, stretching session, journaling session, or curling up in bed to read. Do activities that bring you joy and help you to unwind.
• Cut back on caffeine. Caffeine can agitate already-fraught nerves. A little caffeine in the morning is fine (think decaf or half-caff), but any substance that works your central nervous system should be avoided or taken in moderation.
• Practice deep breathing. There is something to be said about stopping to smell the roses. Deep breathing stimulates the parasympathetic nervous system (PNS). The PNS tells the anxious brain that the threat is gone. It deactivates the fight-or-flight (or freeze) response. You can learn deep breathing techniques from a counselor or through videos online.
• Reduce screen time. Digital devices emit blue light. This blue light can increase our stress levels by raising cortisol and other hormones, as well as affecting our vision, leading to eye strain and headaches. To reduce stress, shut down devices at least two hours before bed.
• Talk to someone. A trusted friend or a counselor may be what you need to help share the burden of anxiety and worry. Have you ever confided in someone and immediately felt better? That is the power of sharing a burden. Sometimes, God uses these advisors to guide us during a challenging season.

Stressful times are unavoidable. It is a part of life. If you follow the tips above you can relieve the mental stress you may feel occasionally. However, chronic stress is a different story.

Speak with a Counselor

If mental stress is taking its toll and affecting your daily life and relationships, please reach out for professional help. Do not wait. Contact our office today to speak with a qualified Christian counselor who will work with you find unique ways to cope with the stress you are facing.