Do You Know the '11 Ways' to Overcome Stress?

Knowing 'My Current State' Through Stress Index Self-Test

[Asia Economy Reporter Jin-kyung Lee] Do you often feel stressed due to job hunting, work, studies, or childcare? Does just seeing work-related KakaoTalk messages make your stomach ache, and do you suffer from insomnia every night thinking about the piles of documents on your office desk? In fact, many people do not know how to relieve or express their stress even when they feel it. Especially nowadays, when time spent at home has increased, it is harder to relieve stress through outdoor activities, making it even more difficult. If long-accumulated stress is left untreated, it can become a threat to your health. How about taking a stress index test to reflect on your health condition and find your own ways to relieve stress in daily life?

▷ What is stress?

When we experience external situations and environments that make us angry or irritated, our body or mind feels pressure, triggering physiological responses such as tension, excitement, arousal, or anxiety symptoms. The causes that trigger these responses are called stressors. These physiological phenomena caused by such factors are called stress, referring to all reactions that stimulate mental and physical states, and the body's movement to return to its original physical and emotional state before receiving external pressure.

▷ Is all stress bad?

Since it is common to see people becoming tired and sick due to accumulated stress, most people tend to think stress is bad. However, stress is not always negative. Among stress types, there is 'eustress,' which enhances disease resistance and actually makes the body healthier. This refers to the body's response when feeling joy, satisfaction, or a sense of achievement. On the other hand, there is 'distress,' which is the body's response to emotions such as anger, sadness, or suffering that we commonly experience. Distress lowers disease resistance and is harmful.

※ Stress Index Self-Test

Measure the following items with 'Not at all (0 points) / Not really (1 point) / Yes (2 points) / Very much so (3 points)'.

□ Muscles all over the body feel tense and ache here and there

□ Have difficulty falling asleep or cannot sleep deeply and often wake up

□ Skin is rough and various skin conditions have worsened

□ Easily irritated and mood swings are severe

□ Feel anxious and restless without any particular reason

□ Lack confidence in everything and often self-deprecate

□ Cannot resist the impulse to eat when seeing food

□ Have no appetite and eat little or suddenly binge eat

□ Memory worsens and forget things easily

□ Easily feel fatigued

□ Have difficulty concentrating and work (or study) efficiency decreases

※ Stress Index Test Results

▶ 0~11: Stress Index 0%

(Currently almost no stress)

▶ 12~13: Stress Index 20%

(Slight stress present, can be overcome with positive thinking)

▶ 14~16: Stress Index 40%

(Relatively high stress, requires proper exercise, nutrient intake, and sufficient sleep)

▶ 17~20: Stress Index 60%

(Not the worst state but severe stress accumulated, need to find and resolve the cause of stress)

▶ 21 points or more: Stress Index 80%

(Extremely severe stress requiring management; physical resistance decreases and fatigue accumulates, leading to various diseases. It is necessary to visit a hospital and seek counseling to relieve depression and other symptoms.)

▷ What happens if excessive stress is left untreated?

Surprisingly, long-term stress is often the cause of diseases such as gastritis, Hwabyeong (Korean anger syndrome), and irritable bowel syndrome. If accumulated stress is left untreated without relief or ventilation, the balance of mind and body gradually breaks down, leading to health-threatening diseases. Therefore, it is necessary to continuously manage and ventilate stress. For modern people who are easily exposed to stress, knowing stress relief methods that suit themselves is especially important. What are some easy ways to relieve stress in daily life?

▷ Easy ways to relieve stress in daily life

1. Change your perspective on stress

If you have only thought about the painful and difficult parts of being stressed, this increases the persistence of stress and is not good. Instead of immersing yourself in stressful situations and viewing them negatively, objectively examine the process that caused the stress. In that process, you may identify new facts or problems, which can be an opportunity for self-development.

2. Consistently practice meditation, yoga, or simple stretching

Use meditation, yoga, or prayer activities to relax your body and mind. Also, through simple stretching or breathing techniques, gradually and slowly loosen the body stiffened by stress.

3. Reduce daily caffeine intake

Consuming large amounts of caffeine can increase anxiety. Therefore, if you feel emotional or physical discomfort such as anxiety or palpitations after caffeine intake, it is better to reduce the amount.

4. Write down things you are grateful for in daily life

If your mind is exhausted from stressful situations, writing down even small things you are grateful for can help. By writing even trivial things, you can discover valuable aspects in your life and receive positive signals, which helps relieve stress.

5. Laugh out loud

Laughing out loud greatly helps relieve stress and anxiety. Therefore, try to find and enjoy things you find funny or that induce laughter, and make an effort to forget stress.

6. Practice ‘mindfulness’

‘Mindfulness’ is the act of reflecting on your own mind and thinking about how you feel. Through this, you can check your state, learn what you truly want, understand the causes of stress, and find suitable solutions.

7. Chew gum

Chewing gum is also good for quick stress relief. Chewing gum produces brain waves that occur when you are with comfortable people and promotes blood flow in the brain, providing comfort and stress relief effects.

8. Use scents such as scented candles and oils

Use essential oils or burn fragrant candles to relieve stress and anxiety. Especially using scents like lavender, rose, and Roman chamomile is good for mood therapy. This aromatherapy reduces anxiety and improves sleep quality, greatly helping to lower stress.

9. Do your favorite exercise

The best way to eliminate stress is exercise. Interestingly, physical stress on the body alleviates mental stress. Therefore, even if you do not exercise every day, consistently continuing exercise can relieve some stress and anxiety.

10. Say ‘No’

In a hierarchical society, people who have difficulty refusing requests may experience more stress. If there is something you do not want to do, how about saying ‘No’? Rationally refusing excessive work demands can help reduce future accumulated stress.

11. Spend time with pets

If you have pets, spending time with them is also good. Interaction with pets helps release oxytocin, a brain chemical that promotes positive signals in the body, which is beneficial for stress relief.