Life has a way of throwing challenges our way sometimes we feel overwhelmed by events outside of our control. Whether it’s dealing with financial struggles, experiencing a breakup, losing a job, or grieving the loss of a loved one, these events can trigger stress. Stress, as defined by the World Health Organization (WHO), is a response to situations that feel troubling or threatening. While stress is a natural part of life, it’s crucial to manage it effectively so that it doesn’t negatively impact your health and well-being.
Stress isn’t inherently harmful it’s a natural response to life’s difficulties. WHO explains that it’s normal for people to experience stress, but the key is how we handle it. Mild stress is something we all experience and can often help us stay focused or motivated. However, prolonged or overwhelming stress can lead to physical and emotional strain, including headaches, muscle tension, upset stomachs, and a racing heart. To cope with stress, it’s essential to focus on grounding techniques and engaging with the present moment.
The WHO has outlined five strategies for managing stress. These techniques can help you navigate difficult situations and keep you grounded during emotional storms. Let’s take a look at these strategies:
Grounding is a technique used to help you reconnect with the present moment when you’re feeling overwhelmed by stress. The first step is to recognize how you’re feeling and then slow down your breathing. Take a deep breath, exhale completely, and allow your lungs to refill slowly. The next step is to ground yourself physically. Press your feet into the floor or stretch your arms. Pay attention to your surroundings—what can you see, hear, or smell? Touch an object nearby, and notice its texture under your fingers. These small actions can help you stay safe and calm until the emotional storm passes.
Stressful thoughts can become overwhelming, leading us to detach from our values and priorities. WHO advises that when you’re feeling hooked by negative thoughts, it’s important to notice what triggered those feelings and name them. For example, you might say to yourself, “Here’s a feeling of anxiety” or “Here’s a thought about failure.” Once you’ve identified the thought, refocus on what you’re doing. Whether it’s cooking, walking, or chatting with a friend, redirecting your attention to the task at hand can help you feel more present and less consumed by stress.
Your values define who you are and how you want to interact with the world around you. During stressful times, it’s easy to lose sight of these values. WHO emphasizes the importance of acting in accordance with your values, even when you’re feeling overwhelmed. By focusing on your actions, you can regain a sense of control and influence over your environment. WHO offers three ways to deal with tough situations: walk away, change what you can, or accept the situation and live by your values. Acting on your values helps you navigate adversity with integrity and resilience.
During stressful times, it’s easy to become consumed by negative or unkind thoughts. These thoughts can pull you away from your core values. WHO encourages us to be kind—not only to others but also to ourselves. Acts of kindness, no matter how small, can have a profound effect on your well-being. If you’re struggling, imagine how comforting it is when someone reaches out with kindness. You, too, can extend that compassion to yourself and others. Practicing kindness creates a ripple effect that benefits everyone.
Difficult thoughts and feelings are a part of life, much like the weather. Instead of fighting them, WHO suggests that we learn to “make room” for them. When you’re dealing with painful emotions, imagine them as clouds passing through the sky. Acknowledge the feeling, allow it to exist, and then let it pass. This approach reduces the emotional charge and enables you to move forward without being weighed down by negative thoughts.
In conclusion, while stress is a natural part of life, learning how to cope with it is essential for maintaining both mental and physical health. Grounding, unhooking, acting on your values, being kind, and making room for difficult emotions are all powerful strategies to help you manage stress. By incorporating these techniques into your daily life, you can face challenges with greater resilience and a sense of calm. Remember, stress doesn’t have to define you how you respond to it does.