08/24/2021 6:00 AM
Clarín.com
Good Life
Updated 08/24/2021 6:00 AM
The coronavirus pandemic, which has been altering people's lives for more than a year and a half, is associated with other "pandemics" and one of them is mental health.
Squares of
stress and anxiety
are some of the manifestations that the health crisis helped to multiply.
There are three types of stress
: acute, acute episodic stress, and chronic stress
.
Each has its own characteristics, symptoms, duration, and treatment approaches.
The most common is acute, which arises from the demands and pressures of the recent past and those anticipated from the near future, as described by the American Psychological Association (APA).
The problem is that when this stress accumulates, the load does not give way, the relief does not come and it can lead to the most complex picture: chronic stress.
In the long term, chronic stress can lead to heart, psychiatric (anxiety disorders, phobias, addictions, depression), metabolic, inflammatory, and immune diseases.
Therefore, it is important to learn to control and
keep stressful episodes
that can lead to a chronic condition
at bay
.
"When we feel that the effects of stress weigh us down, it is like
carrying a backpack that gets heavier and heavier
. Too much stress can make our journey through life difficult," say specialists from the Mayo Clinic.
Overwork, worrying about the future, or even happy events like a move or a wedding can create stress.
"When your stress level
exceeds your ability to cope
, you need to restore balance by reducing stressors or increasing your ability to cope, or both," explain the authors of the article who propose a strategy to reduce stress based on in the four A's: set aside, alter, accept or adapt.
Putting things in perspective helps lower your stress level.
Photo Shutterstock.
Set aside: how to avoid stress
"Believe it or not, you can simply avoid a lot of stress. Plan ahead, reorganize your environment, and reap the benefits of a lighter load," encourage stress specialists from the Mayo Clinic.
✔
Take control of your environment
.
Is the traffic crazy?
Leave early to go to work or take the longer but less traveled road.
Hate queuing at the buffet?
Bring your own lunch and eat at the desk or in a break room.
✔
Avoid people who bother you
.
If you have a co-worker who makes your jaw clench, put physical distance between the two of you.
✔
Learn to say no
.
You have many responsibilities and demands on your time.
At a certain point, you cross the line between being charitable and giving more than you can.
Do not accept responsibilities that you will not be able to assume.
Those around you will appreciate spending more time with you if you are relaxed.
And you will also have time to enjoy them.
✔
Remove part of your list
.
Label your to-do list with A, B, and C, according to their importance.
On hectic days, cross the "C's" off your list.
However, some problems cannot be avoided.
For those situations, they advise trying another technique, that of altering.
They advise setting priorities and respecting them.
Photo Shutterstock
Alter
"One of the most useful things you can do during times of stress is to take inventory and try to improve your situation," they say.
✔
Respectfully ask others to change their behavior
.
You have to be willing to do the same.
Small problems often create bigger ones if they are not solved.
If you're tired of being the butt of a friend's jokes, ask them to keep you out of their comedy footsteps.
When he does, thank him for taking your request into account.
✔
Communicate your feelings openly
.
Remember to use first-person phrases, such as "I feel frustrated about shorter deadlines and a heavier workload. Is there anything we can do to balance things out?"
✔
Manage your time better
.
I gathered similar tasks: group phone calls, paperwork.
The payoff for increased efficiency will be the additional time.
✔
Set limits beforehand
.
Instead of talking non-stop with a colleague, open the conversation politely with, "I only have five minutes to talk about this."
The pursuit of perfectionism can be overwhelming.
Photo Shutterstock.
To accept
For the occasions when there is no choice but to accept things as they are, they propose acceptance.
These tips help you put it into practice:
✔
Talk to someone
.
You may not be able to change a frustrating situation, but that doesn't mean your feelings aren't legitimate.
Call or meet for coffee with an understanding friend.
You may feel better after speaking it.
✔
Forgive
.
It takes energy to be angry.
Forgiving may take practice, but doing so stops generating negative energy.
Instead of getting angry, forgive and move on.
✔
Practice positive self-talk
.
It's easy to lose your objectivity when you're stressed.
One negative thought can lead to another, and you soon created a mental avalanche.
Be positive.
Instead of thinking, "I'm lousy with money and can never have a good financial life," try this: "I made a mistake with my money, but I'm resilient. I'll get over it."
✔
Learn from mistakes
.
It is valuable to acknowledge a "learning moment."
You can't change the fact that procrastination hurts your performance, but learning will make you see that you will need more time in the future.
Think of all the things that bring you joy in life.
Photo Shutterstock.
Adapt
"
Thinking that you cannot
deal with a situation is one of the biggest stressors. For this reason, adapting, which often implies changing standards or expectations, can be of great help to deal with stress," they say from the Clinic May.
How to do it:
✔
Adjust your standards
.
Is it necessary to vacuum and clean the furniture twice a week?
If you can't be there in time to make the lasagna, some noodles may be plan B. Redefine success and stop striving for perfection, so you can feel a little less guilt and frustration.
✔
Practice stopping thoughts
.
Stop dark thoughts immediately.
Refuse to repeat a stressful situation as negative, and it may stop being negative.
✔
Reframe the problem
.
Try to see the situation from a new point of view.
Instead of feeling frustrated about being home with your sick child, see it as an opportunity to bond, relax, and finish doing the laundry.
✔
Adopt a mantra
.
Create a saying like "I can handle this" and mentally repeat it in difficult situations.
✔
Make a column of advantages
.
Think of all the things that bring you joy in life, like vacations, your kids, and your pets.
Then I turned to that list when you're stressed.
It will help you put things in perspective and serve as a reminder of the joys in life.
✔
Look at the big picture
.
Ask yourself: "Is this going to matter to me in a year or in five years?"
The answer is usually no.
Realizing this makes a stressful situation seem less overwhelming.
"Stressors (good and bad) are a part of all life. Practice applying these techniques to balance your stress equation. With practice, that backpack that used to be so heavy will become your
backpack for tricks
. to be able to get the tool that will keep you walking through life at a constant pace ", conclude the authors of the article.
Look also
Do you take 10 minutes of meditation a day to feel better?
"I don't have time for myself": 5 keys to put yourself on the agenda