Top 10 causes of stress and how to beat
them
Questions?
Are you under a lot of stress?
How can we manage stress we can't avoid?
How can we maintain perspective?
Beating the cause of stress
Stress is usually caused by too much
pressure being put on us by others — or in some cases by ourselves — and if
stress is left unchecked, it can lead to an inability to function effectively
and cope under pressure. Check out our top 10 common causes of stress and
solutions to help you beat each of these worrisome stress factors...
Stress cause 1: Not having enough time
Frequently you can be running around all
day trying to balance all your tasks at work and at home, yet still not manage
to tick everything off your list. Sometimes this can be due to the demands that
are placed upon you being unrealistic, but often it simply comes down to poor
time management and not setting your priorities.
Stress solution: Learn to manage your time
more effectively
It may sound obvious, but better time
management really can reduce your stress. Many of us waste a lot of time doing
unimportant tasks — so make sure you always prioritise your day and do the
important jobs first. Also, do the jobs that you don’t want to do before moving
onto the more pleasant tasks, as just thinking about unpleasant jobs can cause
stress.
Stress cause 2: Unhealthy lifestyle
While some people might adopt an unhealthy
lifestyle due to lack of time — for example by turning to fast food because
they haven’t time to eat properly — others may have an unhealthy lifestyle
because they are already stressed — for example by turning to smoking as coping
mechanisms. Whatever the reason, an unhealthy lifestyle can reduce your ability
to cope with stress, and in some circumstances it may actually increase your
stress levels.
Stress solution: Make small changes towards
a healthier lifestyle
Having a healthy diet, doing regular
exercise, and getting enough sleep means that your body will be able to cope
with the stress that is thrown your way. Exercise in particular can be great
for stress relief — especially if it involves taking your stress out on a ball
or other inanimate object! Also, by knowing you’re leading a healthy lifestyle,
you’ll be in a more positive frame of mind and will be better able to cope with stress.
Stress cause 3: Taking on too much
You may have a tendency to take on too much
both at work and in your home life, perhaps because you don’t want to let
people down. If you do this, however, it will frequently lead to you stressing
about having too much to do and not managing to achieve everything you have
taken on. Trying to take too much on will also mean you won’t be able to give
what you do your best.
Stress solution: Know your limitations and
don’t take on too much
It’s better to be honest and tell people
what your true limitations are. This way, you can avoid getting unnecessarily
stressed by not taking more on than you can comfortably handle at any given
time. It’s better to be slightly cautious rather than end up doing more than
you should be doing — and remember: it’s not a sign of weakness to ask for a
helping hand, so seek help if you need it.
Stress cause 4: Conflicts in the workplace
or at home
If relationships are strained at home or in
the workplace, then it’s more than likely that you’ll be stressed about them.
Conflicts might occur due to disagreements about how things should be done —
and so you might feel that you have to stand your ground to make progress — but
ultimately a lot of hot air will only contribute to your stress levels.
Stress solution: Avoid unnecessary
conflicts
While arguments may not wholly be
avoidable, it makes sense to steer clear of or prevent conflicts whenever
possible. There’s no need to be argumentative or confrontational; simply try to
arrive at a solution that both parties are reasonably happy with. Always
remember that frank discussion is better than bitter dispute.
Stress cause 5: Inability to accept things
as they are
Some people don’t have the ability to
accept things as they are or realise that certain situations are out of their
control. If you try to change something that you really can’t change, then
you’ll just be creating unnecessary stress that you can do without. Plus, all
that time spent stressing about it means you’ll be unable to concentrate on the
other things that you could be doing — which may make you even more stressed.
Stress solution: Accept the things you
can’t change
Changing a difficult situation is not
always possible, and if that’s the case then it is best to accept and come to
terms with the fact that you can’t do anything. It may help to talk a situation
over with somebody else, as they may be able to help you see it in a more
positive light or from a different and less stressful perspective. Talking over
things can help to prevent your perception of a situation from getting out of
proportion.
Stress cause 6: Failure to take time out
and relax
Being constantly on the go means that you
will be in a heightened state of tension all the time and your body will never
have the chance to get rid of your stress. Failing to take time out will also
reduce your effectiveness in the long run.
Stress solution: Take time out and recharge
your batteries
Taking a break may mean that you can
perform much better afterwards, and as such you will easily make up the time
you have used for relaxing as well as feel more refreshed. Even just ‘taking
five’ can recharge your batteries and give you greater clarity of thought.
Relaxation will help your body return to its normal healthy state.
Stress cause 7: Non-work-related issues
Stress may be caused by a non-work-related
issue such as a serious illness in the family, having to care for dependents, a
bereavement, moving house, or debt problems. Often these issues are unavoidable
and not something that you can readily deal with — but it’s worth trying to
deal with them rather putting them off or trying to ignore them.
Stress solution: Take time off or change
your working practices
If such issues are causing you stress and
an inability to do your job, then it may be best to take time off to deal with
the issues. If there’s an ongoing problem, then you could try to approach your
employer to ask for more flexible working arrangements —which may allow you to
cope better with those issues.
Stress cause 8: Failure to see the humour
in situations
Some people are often able to laugh in the
face of adversity and seem to be able to brush aside problems and deal with
them effectively. They essentially don’t allow themselves to become overly
stressed. However, other people may not see the humour in some situations, and
this may cause them to become more stressed.
Stress solution: Harness the power of
laughter
Adopting a humorous view towards life’s
situations can take the edge off everyday stressors. Not being in ‘serious
mode’ all the time can help you to have clearer thinking — and laughing has
been clinically proven to lower blood pressure and reduce stress hormones. So,
try to see the funny side of things.
Stress cause 9: Particular situations that
cause stress
Becoming stressed in some situations is
sometimes unavoidable, and inevitably there are situations in which we can
expect to be stressed from time to time, such as in the workplace or when
you’re stuck in traffic and you need to get somewhere quickly.
Stress solution: Avoid situations that
place you under stress
The way to avoid or minimise some of the
stress you may be under is to stay away from situations that stress you out.
For example, if you get stressed when you shop in the supermarket, try doing
your grocery shopping online instead. If, however, a stressful situation is
unavoidable — such as being in the workplace — then try to follow some of the
other tips in this article, which will help to ease your stress.
Stress cause 10: Cause of stress: Major
life changes
Significant changes in things that we have
become accustomed to can be a real cause of stress. For example, changing your
job or moving house may be among the most stressful things you will do in your
lifetime — which is possibly why most of us try to do it infrequently! Also,
the process leading up to the change may be stressful in itself.
Stress solution: Welcome change as a
challenge
If you see change as a positive rather than
a negative challenge, then any stress that accompanies the change will be less
likely to affect you. A new job or new home, for example, should be viewed as
new beginning, and should be something to look forward to rather than fear.
Preventing stress
There are many causes of stress, as we have
seen, but by following some of our stress solutions suggested here, you should
be better able to deal with stress when it arises.
Alternatively, if you avoid
or deal with the causes of stress that we have outlined, you could even avoid
stress before it occurs!