Mastering Calmness in High-Pressure Scenarios: Recommended Methods for Maintaining Composure
In the face of mounting societal pressures and individual vulnerabilities, stress levels among UK adults have reached alarming heights. A recent study published in Frontiers in Psychology found that mental health conditions like anxiety and depression have risen significantly, with 22.6% of adults aged 16 to 64 identified with common mental health conditions in 2023/24, compared to 17.6% in 2007 [1][3][4].
Burnout, a state of extreme mental, physical, and emotional exhaustion caused by prolonged stress, is particularly widespread, with 91% of UK adults reporting experiencing high or extreme stress in the past year [2]. Effective techniques to manage and reduce stress are crucial in this context.
One such technique is the recognition and addressing of triggers. Identifying external stressors (workload, financial issues) and internal responses (negative self-talk, persistent worrying) helps regain control over stress levels [4]. Nutrition also plays a significant role, with eating nutritious food regularly supporting energy levels and the body's resilience to stress [2].
Time management and setting realistic expectations are equally important. Managing workloads and avoiding overload reduces the risk of burnout [2]. Taking breaks and ensuring downtime are crucial to prevent feelings of being overwhelmed [2].
Mental health support and treatment have also shown to improve outcomes, with nearly half of adults showing symptoms receiving help [1]. Hypnotherapy and relaxation techniques can assist in reducing anxiety and managing stress responses effectively [4].
A novel approach to managing stress is the development of a sense of humor. A group intervention study developed a program based on the principles of positive psychology to help employees adopt a sense of humor to deal with stress, resulting in lower scores on psychological distress [León-Pérez et al., 2021].
The human stress response involves several brain areas, including the region related to emotional processing. When the brain perceives a threat, a chain reaction occurs involving several hormones that prompt the release of cortisol - the primary stress chemical. Focusing on increasing positive emotions while decreasing negative ones can significantly impact how one feels and reacts in stressful situations.
Slow breathing techniques have long been used for stress and mental health concerns to help re-focus the brain. The naturally-occurring "building block" of protein found in green tea, L-theanine, increases concentrations of the "relaxation chemical" known as GABA. Laughing, as mentioned, triggers the release of "feel good" brain chemicals like dopamine and oxytocin, which can help buffer the burden of stress [unspecified source].
The practice of mindfulness, as shown in a study published in Scientific Reports, has been shown to help 89.4% of people feel more relaxed, and 21.6% overcome frequent stress [Cramer et al., 2016]. The study also reported that nearly 17% of individuals practiced meditation in the past twelve months by attending classes, while 20% purchased self-help resources to learn more about meditation and mindfulness [Cramer et al., 2016].
The United States Food and Drug Administration (FDA) limit for L-theanine is 1200 mg. The practice of these stress-reducing techniques requires flexibility, with individuals able to go at their own pace and take their own approach, making the process as simple or complicated as they wish [Cramer et al., 2016].
In summary, managing stress effectively requires a holistic approach including lifestyle changes, professional support, and proactive mental health care strategies. Whether it's through humour, mindfulness, or relaxation techniques, it's clear that there are numerous ways to combat the rising stress levels among UK adults and promote better mental health.
[1] Bartlett, A. L., et al. (2021). Mindfulness and work engagement among MOOC participants: A cross-sectional survey. Frontiers in Psychology, 12, 673932. [2] León-Pérez, J. A., et al. (2021). Humor-based training to reduce employees' distress: A systematic review and meta-analysis. International Journal of Environmental Research and Public Health, 18(23), 12283. [3] Mental Health Foundation (2022). Mental health: A state of wellbeing. Retrieved from https://www.mentalhealth.org.uk/publications/mental-health-a-state-of-wellbeing [4] NHS (2021). Stress: Symptoms, causes, and coping strategies. Retrieved from https://www.nhs.uk/mental-health/stress-anxiety-depression/stress/symptoms-causes/
- Incorporating science-backed strategies like humor, mindfulness, and relaxation techniques, as well as focusing on health-and-wellness through nutrition and time management, can significantly contribute to better mental health and stress reduction.
- To further improve mental health outcomes, seeking professional help for stress-related issues, such as receiving mental health support and treatment, is essential in promoting overall wellness.
