There are certain coping mechanisms that we think will help relieve stress, but actually they do the opposite. We have collected six of these that you should avoid.
Coping mechanisms are used consciously or unconsciously to avoid dealing with a difficult issue or confronting unpleasant thoughts and feelings. Avoiding stress may seem like a great way to be less stressed, but it’s not necessarily the case.
More often than not, facing the problem is the only way to effectively reduce the stress it causes. Here are six activities that may seem effective at first to reduce stress, but in fact they may raise the stress level.
1. Watching TV or shopping
We all need escape and pampering at times, but it’s easy to get stuck in coping mechanisms like binge-watching or shopping. This type of behavior is often a form of emotional avoidance, which can lead to even more stress. Research has found that suppressing difficult thoughts can lead to poor mental and physical health over a long period of time. Strong emotions need to be felt, processed and managed.
Instead, you should choose actions that immediately relieve stress, such as going for a walk, dancing or having a chat with a friend. Another option is to use breathing exercises such as inhaling through the nose, holding it, then exhaling, and repeating until you feel a change. A quick shower can also help; warm water can relax muscles and reduce tension, while cold water can improve circulation and reduce cortisol levels.
2. Telling yourself to stop thinking of bad things
Bad things should be dealt with instead of being purposely forgotten. In fact, many times a thought becomes more intense if we try to avoid it. If there is nothing to be done with an unpleasant thought, the problem cannot be solved, it must be let go, because it prevents other thoughts. According to experts, we need to learn to try controlling our thoughts less, because this relieves stress and can help with obsessive-compulsive disorder and panic disorder.
3. Asking the opinions of many people
Sometimes, when we are faced with a challenge, we tend to seek the opinion of others, looking to them for feedback. However, this sometimes complicates things. Getting lots of different advice from others can distract you from what you really feel. Instead, sit quietly and think about how you feel.
4. Listening to white noise
White noise is said to have a calming effect and helps falling asleep. This may be true for some, but according to experts, it can also increase anxiety. While white noise can help some people relax when used in conjunction with meditation, others may find higher sound frequencies too stimulating. Instead, you can try listening to a calm playlist with soft or romantic songs.
5. Saying yes to additional tasks as a distraction
You can think of it as a good tactic that if you deal with other things and take on extra tasks, it will occupy your brain. However, when we start saying yes to things we don’t have time for, or are not in the right emotional or mental state for, we may end up with increased stress levels and symptoms of anxiety, panic and depression.
In such cases, it is better to say no. In fact, you should feel free to postpone what can be postponed. You have to be intentional about making time for self-care, even if sometimes it’s really hard to face problems. Self-care can include going for a walk with friends, spending time in nature, meditating, or practicing deep breathing.
When it comes to tasks to be done, make lists to prioritize them. This will help you organize your thoughts and reduce the pressure to remember them.
6. Ignoring stress or pretending it isn’t there
Avoidance never works. It only makes the situation worse. Instead, take a break to do something relaxing or refreshing. It’s best to take the time to prevent stress, which can help with regular exercise, a healthy diet, adequate rest and not being too hard on yourself. Even writing a diary can help you understand your thoughts and problems better.
Source: HuffPost