How to Manage Stress – Understanding the Root Causes

Do you often find yourself caught up in your thoughts and feeling stressed about your life? Stress has become a common problem in our modern world, affecting millions of people every day. It is your body’s way of responding to high-pressure or demanding situations.

A recent survey indicates that 74% of people have been so stressed that they feel extremely overwhelmed and unable to cope with the reaction. Typically, we start to notice our stress only when it’s already overwhelming us—both mind and body. When left untreated, stress can worsen, leading to anxiety, depression, and even seizures. 

Learning how to manage stress by identifying its root causes and practicing coping mechanisms can help you lead a more peaceful life. Let’s dive in to learn more!

Understanding Stress

Stress is your body’s way of responding to any kind of threat. When you sense danger, your body’s defenses kick through a rapid, automatic process known as the fight-or-flight response, or ‘stress reaction’. Under normal circumstances, stress helps you stay focused, energetic, and alert. In emergencies, it can even save your life by giving you extra strength to defend yourself.

Eustress Vs. Distress

Certain types of stress can have positive aspects in your life, known as eustress. For example, it can help you rise to meet challenges, like keeping your concentration sharp during a work presentation or motivating you to study for an exam.

While not all stress is bad, beyond a certain point, it can start to cause significant harm to your health. Feeling overwhelmed by excess stress, known as distress, can negatively impact your mood, productivity, and overall quality of life.

If you frequently find yourself in these circumstances, it’s time to take action to balance your nervous system. You can protect yourself by learning how to manage stress and anxiety, recognizing its symptoms, and taking steps to reduce its harmful effects.

Read More: Anxiety in Children: Causes, Symptoms, & Support Strategies

Significance of Identifying the Root Cause of Your Stress

When you experience stress, feel overwhelmed, and are unable to focus, you often direct all your attention to the physical signs and sensations. While stress-relieving coping strategies can provide short-term relief, they won’t help you in the long run if you don’t understand the root cause. This is why identifying the underlying cause is crucial—it can empower you to move forward and make progress. 

Steps to Explore the Root of Your Stress

Exploring the root of your stress and managing your symptoms should be done with the support of a mental health professional. Getting to the root of your stress begins with learning how to manage stress in college or work, which will help you think clearly and self-reflect. Follow the steps below to dive deeper into the reasons behind your stress symptoms.

Keeping a Steady Mindset

As you start exploring your stress, listen to yourself or a professional with compassion, curiosity, and patience. Examine the cause of your stress to understand it better. Whatever the cause, make sure to be gentle with yourself and proceed with care.

Getting Acquainted with Your Symptoms

To begin your self-exploration, it is helpful first to understand how your stress manifests. Take note of:

• When your stress occurs
• Where it happens
• How it affects you physically and mentally
• How long do the stress symptoms last

Pinpoint a Pattern

Ask yourself specific questions to help you connect the dots and recognize situations that cause stress. For instance, “How long has it been since I felt differently than I do now?” These in-depth questions will help you analyze the root cause more effectively by focusing on your feelings and memories.

Get a Professional Checkup

An often overlooked cause of stress could be underlying physiological issues. Consider scheduling a professional checkup at the hospital, including recommended laboratory tests, to rule out such causes. Some physical problems that might cause stress symptoms include:

• Tumors: Brain tumors can cause hallucinations and personality changes.
• Hormonal Imbalances: An overactive (hyperthyroidism) or underactive thyroid gland (hypothyroidism) can cause stress by affecting the parathyroid and adrenal glands.
• Infectious Diseases: Untreated infections like Lyme disease may lead to stress and anxiety.
• Electrolyte Abnormalities and Environmental Toxins: Exposure to organophosphate insecticides and certain medical therapies that affect electrolytes can lead to stress.

Read More: Can Excess Potassium Affect the Heart?

Root Causes of Stress

Stress can be caused by a wide range of factors, from work pressure and financial worries to health problems and relationship issues. However, to effectively learn how to manage stress at work or in personal life, it is important to understand its root causes. Let’s explore the major causes of stress and how to address them.

Lack of Control

One primary source of stress is the feeling that we lack control over our lives. This can happen in various ways, such as feeling stuck in a job or being in an unwanted relationship. To combat this type of stress, identify the areas where you do have control and focus on taking appropriate action. By making small changes, you can regain control and reduce your stress levels.

Feeling Overwhelmed

Another major root cause of stress is feeling overwhelmed. This happens when you have too much to do in a short period. To manage this, it’s important to break tasks into smaller, more manageable steps and prioritize them based on their level of importance.

Perfectionism

Perfectionism is a trait that can lead to high levels of stress, whether you are a student or a working professional. Striving for perfection in every aspect of your life sets you up for disappointment. Instead, focus on progress rather than perfection. Celebrate small successes and recognize mistakes as part of the learning process to help reduce stress levels.

Lack of Boundaries

Not setting clear boundaries in both your personal and professional life can lead to stress. Identify your limits and communicate them to others. Learn to say no when you need to prioritize yourself. Doing so will ultimately reduce your stress levels and improve your overall well-being.

Work-Pressure

Work-related stress is a common problem in today’s high-pressure work environments. To manage work stress, prioritize your workload, set realistic goals, and take frequent breaks when needed. Communicate with your supervisors and colleagues about the challenges you face to develop better strategies.

Lack of Purpose

A lack of purpose to pursue your life can lead to dissatisfaction. When you feel like you’re not making a meaningful contribution, it can be challenging to find motivation and fulfillment. To address this, identify your values and goals. Consider volunteering, pursuing a hobby, or exploring new career paths that align with your passions.

How to Reduce Stress

While you can’t eliminate stress, you can change how your body responds to stressful situations. Learning certain strategies will help you cope better, reduce the risk of burnout, and improve your overall well-being. Here are some practical tips to manage stress in everyday life:

• Practice Deep Breathing: Deep breathing exercises can calm your nervous system and reduce stress. Slowly inhale, hold your breath for a few seconds, then exhale slowly to a count of four. Repeat this exercise several times whenever you feel stressed.
• Exercise Regularly: Physical activity releases endorphins, which are natural stress relievers. Incorporate a consistent exercise routine into your schedule, whether it’s yoga, dancing, or jogging, to help reduce stress levels.
• Get Adequate Sleep: Quality sleep is crucial for mental health. Establish a regular bedtime routine and aim for 7-9 hours of sleep each night to improve your mental health.
• Reach Out for Support: Remember, you are not alone in dealing with stress. Don’t hesitate to connect with a support network when you feel stressed. Talk to friends, family, or a therapist to gain valuable emotional support and perspective.
• Enroll for training: Sign up for classes to practice and teach essential basic abilities to manage stress. Learning the skills and steps to reduce stress will help you have a positive and solid connection with your inner self and with the world. 

Equip Yourself to Manage Stress Effectively

Stress is an inevitable part of life that various factors can cause. Understanding the root causes of stress can help you learn how to manage stress effectively and improve your overall well-being. By addressing these root causes, you can develop strategies and coping mechanisms to reduce stress levels and enhance the quality of your life. Whether it involves taking control of your circumstances or seeking professional help, implementing the right practices can reduce stress and promote better mental health.

Prioritize your well-being and consider enrolling in proper training to enjoy a greater sense of calm and fulfilling life.