Most people who live under the pressure of the responsibilities of modern life dream of a final solution to restore calm and overcome the hectic and exhausting feeling of distress and tension.
A Mayo Clinic report stated that some stress-relieving techniques may seem comfortable and relaxing, and do not require performing any physical activity, such as watching TV, surfing the Internet, or playing video games, but they are not sustainable, and may increase stress over time. the time.
Therefore, in late 2020, and in the midst of the repercussions of the Corona pandemic (Covid-19), and the resulting comprehensive closure, which left its effects on all aspects of life, psychologists at the Faculty of Health Sciences at the University of Manchester, in the United Kingdom, presented research that included a comprehensive strategy to confront… Root causes of stress, reduce distress, restore well-being, and live a calmer life, by resetting the relationship with stress, once and for all.
Traditional ways to cope with stress
The research provides a definition of stress or distress, as “a feeling of loss of control, due to a person’s failure to achieve and maintain the things that are important to him.”
This manifests itself in daily life in the form of mental complications, such as “anxiety, nervousness, bad mood, lack of concentration, weak motivation, a desire for isolation, and feelings of depression,” in addition to other physical symptoms, mentioned in the Mayo Clinic report, such as “high… Blood pressure, heart disease, strokes, weak immunity, obesity, diabetes, heartburn, headaches, fatigue, eating and sleeping disorders.”
The report suggests some practical solutions to reduce these symptoms, such as:
- Do physical activities regularly.
- Relaxation, deep breathing or yoga.
- Spend time with family and friends.
- Practicing favorite hobbies, such as reading a book, listening to music, or taking a walk.
- Avoid smoking, eat a healthy and balanced diet, and get enough quality sleep.
Note that it is up to you to determine the type of stress you feel, and when and where you best benefit from each practice, because some of these methods may be more appropriate than others, and their effectiveness may vary depending on situations.
The four-dimensional method of dealing with stress
This technique refers to 4 consecutive strategies that begin with the letter D, and are symbolized by the term “4Ds”, as it relies on a set of stages that help in regulating emotions, training in flexibility and problem-solving methods, which are (Distraction, Dilute, Develop, discover:
Experts say that the purposeful use of distraction techniques can be useful in confronting uncomfortable feelings, by taking a break and indulging in focusing on enjoyable, beneficial and soothing activities, such as reading a book, or taking a walk in the fresh air.
Just as the first step in first aid is to stop bleeding, the first step to dealing with stress according to the four-dimensional method is distraction, meaning “distracting attention, to end acute suffering, and give the body and mind a period of rest,” as writer Jessica Stillman says on the “i” website. “NC.”
But researchers caution that distraction – a term to describe hobbies, enjoyable daily activities, or internal processes such as daydreaming or immersion in imagination, which may improve mood and take attention away from stressful feelings for a period of time – can reduce stress and lead to To regain control very effectively in the short term, but at the same time, it may not solve long-term problems, and may even cause other problems.
For example, while working overtime may provide distraction and increase a person’s income, it comes at the expense of family time.
Also, engaging in electronic media may provide a sense of distance from negative thoughts, but it diverts attention away from caring about urgent matters that need to be addressed immediately.
Researchers say that since distraction, or taking attention away from stress, won’t do anything to relieve stress in the long term — although it’s a good thing — we need to start moving toward long-term fixes.
They explain that the source of long-term stress is not a lack of skills, but rather a conflict between ideals and matters of importance. For example, when an employee is exposed to bullying by a colleague, this may cause him mixed feelings between asking for help to stop the bullying, or moving beyond the situation to avoid being exposed to ridicule or further bullying.
Hence the importance of alleviating conflict, by knowing how to use psychological flexibility, which allows a person to calm his nervous system when he is in the midst of stressful situations, by practicing relaxation methods, such as deep breathing, meditation, or yoga, to help deal with them calmly.
According to the research, “Development is preparing for the final step, which includes reminding yourself of your flexibility, strengths, and potential, and your ability to plan for the future, and identifying people who will step up to help you face challenges, so that you feel more in control and better prepared to face any future problems.”
So, once you’ve gone some way to learning how to release some of the stress you’re feeling right now, you should start setting yourself up for long-term relief, by getting to the “discovery” stage.
“Now that you are armed with more confidence and calm, after fully confronting the problem, we hope that your mind is ready to enter the phase of discovering the root causes of your stress and making plans to reduce them, using cognitive control, which is the core of mental health and well-being,” say the researchers. Suggestions include practicing free writing, to help you accurately identify the cause of your stress, make room for ideas to come to the surface and come to light, and know what you really want and not what others want from you, despite the difficult feelings this may sometimes raise.
