{"id":3403,"date":"2022-04-21T14:09:08","date_gmt":"2022-04-21T14:09:08","guid":{"rendered":"https:\/\/new.mindletic.com\/?p=3403"},"modified":"2025-04-22T15:18:28","modified_gmt":"2025-04-22T15:18:28","slug":"understanding-stress-levels-and-tips-on-how-to-reduce-it","status":"publish","type":"post","link":"https:\/\/www.mindletic.com\/lt\/understanding-stress-levels-and-tips-on-how-to-reduce-it\/","title":{"rendered":"Understanding stress levels and tips on how to reduce it"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"3403\" class=\"elementor elementor-3403\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5833f21 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"5833f21\" data-element_type=\"section\">\n\t\t\t\t\t\t<div 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menu-item-3845\"><a href=\"https:\/\/www.mindletic.com\/lt\/join-us\/\" class=\"elementor-item menu-link\" tabindex=\"-1\"><span class=\"\u201dtranslation-block\u201d\" data-context=\"\u201dopportunities\u201d\">Karjera<\/span><\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page current_page_parent menu-item-3843\"><a href=\"https:\/\/www.mindletic.com\/lt\/blog\/\" class=\"elementor-item menu-link\" tabindex=\"-1\">Tinklara\u0161tis<\/a><\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-1085\"><a href=\"https:\/\/partners.mindletic.com\/login\" class=\"elementor-item menu-link\" tabindex=\"-1\">Prisijungti<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/header>\n\t\t\t\t<\/header>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1494725 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"1494725\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3dcfca8\" data-id=\"3dcfca8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-99a9df7 elementor-widget elementor-widget-heading\" data-id=\"99a9df7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Understanding stress levels and tips on how to reduce it<\/h1>\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0940720 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"0940720\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ccd670a\" data-id=\"ccd670a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0fb2e81 elementor-widget elementor-widget-image\" data-id=\"0fb2e81\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"2560\" height=\"1696\" src=\"https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-balancing-stones-managing-stress-levels-scaled.jpg\" class=\"attachment-full size-full wp-image-3404\" alt=\"Balancing stones image, managing stress levels. Mindletic blog\" srcset=\"https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-balancing-stones-managing-stress-levels-scaled.jpg 2560w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-balancing-stones-managing-stress-levels-300x199.jpg 300w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-balancing-stones-managing-stress-levels-1024x678.jpg 1024w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-balancing-stones-managing-stress-levels-768x509.jpg 768w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-balancing-stones-managing-stress-levels-1536x1017.jpg 1536w, https:\/\/www.mindletic.com\/wp-content\/uploads\/2023\/04\/Mindletic-blog-balancing-stones-managing-stress-levels-2048x1356.jpg 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d4bfb74 elementor-section-boxed elementor-section-height-default elementor-section-height-default wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no\" data-id=\"d4bfb74\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7c4f2f4\" data-id=\"7c4f2f4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1df8d60 elementor-widget elementor-widget-text-editor\" data-id=\"1df8d60\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"layout-element layout-element--layout layout-element transition transition--undefined\"><div id=\"z-hh1N\" class=\"text-box layout-element__component layout-element__component--GridTextBox\" data-qa=\"gridtextbox:z-hh1n\"><div class=\"layout-element layout-element--layout layout-element transition transition--undefined\"><div id=\"zeHvFa\" class=\"text-box layout-element__component layout-element__component--GridTextBox\" data-qa=\"gridtextbox:zehvfa\"><p class=\"body-large\"><strong>Short-term, manageable stress levels can help us build resilience to future challenges while motivating and energizing us to take action. Nonetheless, persistent, ongoing, chronic stress can be physically and mentally harmful, affecting our relationships with ourselves and those around us. If you&#8217;re stressed, whether by your job or something more personal, the first steps to feeling better are identification and reflection.<\/strong><\/p><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b14410 elementor-widget elementor-widget-heading\" data-id=\"3b14410\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to spot when daily \"small-dose\" stress becomes prolonged and harmful?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e6a8fd5 elementor-widget elementor-widget-text-editor\" data-id=\"e6a8fd5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">Better awareness can help, especially by keeping an eye out for the physical symptoms listed below (WebMD, 2020):<\/p><ul><li><p class=\"body-large\"><strong>Muscle tension or pain.<\/strong> Shoulders, back, chest, stomach, or head may be affected.<\/p><\/li><li><p class=\"body-large\"><strong>Digestive problems.<\/strong> These symptoms include nausea, vomiting, diarrhea, and constipation.<\/p><\/li><li><p class=\"body-large\"><strong>Sexual well-being and health.<\/strong> Reduced sex drive, impotence in men or irregular periods in women.<\/p><\/li><li><p class=\"body-large\"><strong>Blood pressure and heart rate.<\/strong> Increased stress hormone production (cortisol and adrenaline), which puts us in fight-or-flight mode, can affect heart rate and blood pressure.<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-351c780 elementor-widget elementor-widget-text-editor\" data-id=\"351c780\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">Each physical indicator can become a part of our self-awareness and may indicate when stress starts to interrupt our well-being.<\/p><p class=\"body-large\">According to Boniwell and Tunariu (2019), <strong>stress can also manifest like several &#8220;thinking traps,&#8221; such as:<\/strong><\/p><ul><li><p class=\"body-large\">Jumping to conclusions<\/p><\/li><li><p class=\"body-large\">Tunnel vision<\/p><\/li><li><p class=\"body-large\">Overgeneralizing (when minor setbacks specific to one occurrence are more broadly applied)<\/p><\/li><li><p class=\"body-large\">Casting blame (externally or internally)<\/p><\/li><li><p class=\"body-large\">Catastrophizing (magnified negatives aspects and diminished positive ones)<\/p><\/li><li><p class=\"body-large\">Unhelpful emotional reasoning (ex. anxious and overwhelmed feelings because the situation seems overgeneralized or magnified negatively)<\/p><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-214973f elementor-widget elementor-widget-text-editor\" data-id=\"214973f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\"><strong>In our Mindetic anonymous &amp; aggregated data of thousands of users, we see<\/strong> that destructive responses (as a response to the emotional situation or a trigger) occur around 24% of the time to unpleasant emotions. Psychological resilience &#8211; helping to deal with the stresses of daily life more effectively and calmly &#8211; is a skill you improve by practicing and is directly related to <u><a href=\"https:\/\/www.mindletic.com\/lt\/cultivating-emotional-regulation\/\" target=\"_blank\" rel=\"noopener\">emotional regulation<\/a><\/u>. How to cultivate it? <u><a href=\"https:\/\/www.mindletic.com\/lt\/essential-mental-health-habit\/\" target=\"_blank\" rel=\"noopener\">Practice reflection<\/a><\/u> on your emotions and journal regularly to train your emotional muscles.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-85f930d elementor-widget elementor-widget-heading\" data-id=\"85f930d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How to build psychological resilience and manage stress better?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad329a6 elementor-widget elementor-widget-text-editor\" data-id=\"ad329a6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\">1. Remind yourself to look at the bigger picture. Reflect on the time you are experiencing: what external or internal causes in this period of your life may affect you to stress out?<\/p><p class=\"body-large\">2. Be aware of your thoughts on yourself. We tend to blame ourselves sometimes and hold onto our mistakes. Take a piece of paper and write down all your thoughts about the current situation. Reframe your negative self-talk and remind yourself that if you are doing something challenging &#8211; that helps you grow.<\/p><p class=\"body-large\">3. Embrace your emotions. Accepting your emotions, including unpleasant ones, helps to reduce their intensity and understand the need behind them. Also, to manage them and respond proactively rather than reactively, even when intense situations occur. Field studies have documented that an essential component of resilience is emotional flexibility. Cultivate yours through awareness and acceptance.<\/p><p class=\"body-large\">4. Try practicing mindfulness. Distress tolerance skills are an outgrowth of mindfulness practices, involving the ability to accept oneself and the current situation nonjudgmentally despite the emotional or physical discomfort it may bring.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d49b3b3 elementor-widget elementor-widget-spacer\" data-id=\"d49b3b3\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74f4d28 elementor-widget elementor-widget-heading\" data-id=\"74f4d28\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Our psychologist shares what changes clients notice in their perceived stress levels after starting work on their emotional awareness and cultivating the ability to respond constructively to situations:<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41feb8d elementor-widget elementor-widget-spacer\" data-id=\"41feb8d\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7a91a2 elementor-widget elementor-widget-text-editor\" data-id=\"e7a91a2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p class=\"body-large\"><em>\u201cClients notice that situations that used to bring intense stress, after starting the emotional awareness work, noticeably feel less anxious and tense. Some say that in the past when stressful situations would occur, they wanted to lie down, postpone work, or scroll the phone, and used to overwork or overeat. But after starting to pay attention to their emotions and recognize them better, as well as notice their thoughts and &#8220;thinking errors,&#8221; difficult situations are experienced as less stressful, or they manage the feelings of stress better. Constructive ways to cope with stress became more common and the experience of self-loathing decreased.\u201d<\/em> &#8211; Irma<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-af589d0 elementor-widget elementor-widget-spacer\" data-id=\"af589d0\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-666e0b5 elementor-widget elementor-widget-text-editor\" data-id=\"666e0b5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<section id=\"zvtac6\" class=\"block block--grid\" data-v-69cb7225=\"\"><div class=\"block-layout block-layout--layout\" data-v-69cb7225=\"\"><div class=\"layout-element layout-element--layout layout-element transition transition--undefined\"><div id=\"zOEzZ9\" class=\"text-box 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reserved<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Understanding stress levels and tips on how to reduce it Short-term, manageable stress levels can help us build resilience to future challenges while motivating and energizing us to take action. Nonetheless, persistent, ongoing, chronic stress can be physically and mentally harmful, affecting our relationships with ourselves and those around us. If you&#8217;re stressed, whether by your job or something more personal, the first steps to feeling better are identification and reflection. How to spot when daily &#8220;small-dose&#8221; stress becomes prolonged and harmful? Better awareness can help, especially by keeping an eye out for the physical symptoms listed below (WebMD, 2020): Muscle tension or pain. Shoulders, back, chest, stomach, or head may be affected. Digestive problems. These symptoms include nausea, vomiting, diarrhea, and constipation. Sexual well-being and health. Reduced sex drive, impotence in men or irregular periods in women. Blood pressure and heart rate. Increased stress hormone production (cortisol and adrenaline), which puts us in fight-or-flight mode, can affect heart rate and blood pressure. Each physical indicator can become a part of our self-awareness and may indicate when stress starts to interrupt our well-being. According to Boniwell and Tunariu (2019), stress can also manifest like several &#8220;thinking traps,&#8221; such as: Jumping to conclusions Tunnel vision Overgeneralizing (when minor setbacks specific to one occurrence are more broadly applied) Casting blame (externally or internally) Catastrophizing (magnified negatives aspects and diminished positive ones) Unhelpful emotional reasoning (ex. anxious and overwhelmed feelings because the situation seems overgeneralized or magnified negatively) In our Mindetic anonymous &amp; aggregated data of thousands of users, we see that destructive responses (as a response to the emotional situation or a trigger) occur around 24% of the time to unpleasant emotions. Psychological resilience &#8211; helping to deal with the stresses of daily life more effectively and calmly &#8211; is a skill you improve by practicing and is directly related to emotional regulation. How to cultivate it? Practice reflection on your emotions and journal regularly to train your emotional muscles. How to build psychological resilience and manage stress better? 1. Remind yourself to look at the bigger picture. Reflect on the time you are experiencing: what external or internal causes in this period of your life may affect you to stress out? 2. Be aware of your thoughts on yourself. We tend to blame ourselves sometimes and hold onto our mistakes. Take a piece of paper and write down all your thoughts about the current situation. Reframe your negative self-talk and remind yourself that if you are doing something challenging &#8211; that helps you grow. 3. Embrace your emotions. Accepting your emotions, including unpleasant ones, helps to reduce their intensity and understand the need behind them. Also, to manage them and respond proactively rather than reactively, even when intense situations occur. Field studies have documented that an essential component of resilience is emotional flexibility. Cultivate yours through awareness and acceptance. 4. Try practicing mindfulness. Distress tolerance skills are an outgrowth of mindfulness practices, involving the ability to accept oneself and the current situation nonjudgmentally despite the emotional or physical discomfort it may bring. Our psychologist shares what changes clients notice in their perceived stress levels after starting work on their emotional awareness and cultivating the ability to respond constructively to situations: \u201cClients notice that situations that used to bring intense stress, after starting the emotional awareness work, noticeably feel less anxious and tense. Some say that in the past when stressful situations would occur, they wanted to lie down, postpone work, or scroll the phone, and used to overwork or overeat. But after starting to pay attention to their emotions and recognize them better, as well as notice their thoughts and &#8220;thinking errors,&#8221; difficult situations are experienced as less stressful, or they manage the feelings of stress better. Constructive ways to cope with stress became more common and the experience of self-loathing decreased.\u201d &#8211; Irma Want to hear more about how to manage stress better? Reach out to our team and get a free consultation now. Contact us Copyright \u00a9 | All rights reserved<\/p>","protected":false},"author":15,"featured_media":3404,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-3403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Understanding stress levels and tips on how to reduce it<\/title>\n<meta name=\"description\" content=\"If you&#039;re stressed, whether by your job or something more personal, the first steps to feeling better are identification and reflection. 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