Don't Let Stress Ruin Your Life! Try These Healthy Stress-Fighting Coping Mechanisms

Though the Stress in America survey reveals that stress levels have consistently been dropping since 2007, a whopping 22 percent of US residents still reports that they suffer from extreme stress. Major sources of stress include personal health problems, financial worries, work-related pressure, relationships, family responsibilities and worries over the health of loved-ones.

We all know what stress can do to us. On an emotional level, 42 percent of highly stressed people experience anger, 37 percent fatigue, and 35 percent reduced energy levels and demotivation. Headaches, upset stomachs, changes in libido and appetite alterations are also fairly common, though more people react to stress by binge eating than by skipping meals. A whopping 44 percent of Americans also report that stress sometimes keeps them awake at night. 

How are we handling that stress? We could yell at others to relieve pressure, turn to alcohol, binge the night away on greasy foods, starve ourselves, do drugs, or just pretend the stress isn't there at all. If you were to take that road, you certainly wouldn't be the first. There are, of course, healthier coping mechanisms. Frankly, they're so boring that you've already heard them spoken of a thousand times before — exercise, talk to a friend, keep a stress journal, get therapy, change your job, get a divorce, you get the general drift. At the core of the most effective stress-relief tips lies the idea that we need to change unsustainable situations, and learn to cope with those things we cannot change in a better way.

First Things First: Identify Your Stress 

Is your stress caused by something short-term and unchangeable, such as a high-stakes presentation at work or an unexpected bill that just came in? All you can do is deal the best you can. In these situations, you will benefit from facing your fears head on, and using coping mechanisms to distract yourself. Is your stress caused by something short-term but changeable? Examining what it would take to make change come about and then making it happen is your best bet here. 

READ Best Tips for Stress Management

Long-term stress caused by existential problems such as chronic illness, a poor work-life balance, an unhappy marriage, or a looming bankruptcy, is much harder to deal with. In some cases, real change is the ultimate answer — but that change will come at a cost, in a manner that will inevitably induce more stress. In others, there isn't much we can do to eliminate the cause of stress, but coping mechanisms may make our life much better. 

Science-Backed Anti-Stress Strategies

Social Stress-Relief Mechanisms

Thirty-nine percent of Americans attempt to relieve stress by spending time with their friends and relatives. If you have an emotionally healthy support network, you should definitely make use of it! 

If you're an extrovert, simply being around supportive and loving friends and relatives will give your brain's fight or flight response — which is constantly impacting exactly how stressed you feel — the message that you are now on safe grounds. You will calm right down, even if just briefly, in the company of trusted confidantes, whether they're serving as a shoulder to cry on, a brainstorming ally, or a drinking buddy who will simply distract you from the things that are bothering you. 

In some cases, your support network can be of great practical help as well, offering to take at least some of your responsibilities off your plate, by, for instance, offering to babysit, drive you to the doctor's office, or cook you some meals. Don't be afraid to accept your loved-ones' helping hands: you know you would do the same for them!

Using Media To Destress

Forty-eight percent of stressed Americans turn to music to help them feel better, while 42 percent love to read a good book. If you are an introvert, and depend on solitude to recharge your batteries, this may work better for you than talking to other people. Loudly singing and dancing along with songs you love can certainly take the edge off some of those "doom and gloom" feelings associated with stress, while indulging in listening to sad songs can help you process your feelings too. Reading a book or watching a film, meanwhile, can transport you into a whole other world for a little while. A bit of escapism doesn't do any harm; quite the contrary!

Physical Stress Fighters 

Given that physical activity does an awful lot to help us cope with stress, too many humans choose sedentary stress coping mechanisms like chatting with people, eating, listening to music and reading books. If you've ever gone out on a brisk walk when you were feeling angry, or if you regularly take martial arts classes after a stressful day's work, you know what exercise can do for a stressed brain. Humans didn't evolve to sit on their rears most of the day — and if you do, that in itself may be one of your hidden causes of stress. 

READ 5 Anti Stress Relaxation Techniques

Here's how to make the most of exercise as a stress fighter:

• Choose an activity you genuinely enjoy
• Listen to music while working out
• Exercise together with a friend, partner or relative
• Don't push your body past its natural limits; build your strength up gradually
• A little exercise every day may be better than lots of exercise just a few times a week

Lighting Your Load

When you are already dealing with more than you can really handle, don't cause more unnecessary work and stress for yourself by accepting new responsibilities you could do without. Practice telling people that you are simply too busy right now. See where you could streamline your own life as well — if relying on takeout meals for a while, delegating certain responsibilities at work, or hiring a cleaning lady will help, grab the opportunity with both hands. 

If your stress is mainly being caused by factors you can ultimately change, you may want to review your goals and start making new plans. Could you relocate to be closer to that sick relative? Is your marriage over? Is your boss making your life hell or are you simply not enjoying your work any more? The price of change may be high, but sometimes a fundamental change is the only thing that will truly liberate you.

Try to come to terms with the fact that certain things are beyond your scope of control, and instead try to look for ways to cope with the situations you find yourself in. Have compassion for yourself, and accept that you are doing the best you can in this given moment.  

Look After Yourself

No matter what you do, don't forget to take your own needs seriously. Eating well, getting enough sleep, taking time away from your stressers to simply relax, and giving yourself permission to be imperfect are all of paramount importance. The world can quickly look a whole lot rosier when your basic needs are met!