Feeling stressed and anxious are two emotions that are very familiar among young people. In fact, according to the World Health Organization, anxiety disorders are the world’s most common mental disorders. Having to face life daily brings a different set of challenges that could upset the natural flow of peace an individual is feeling. These emotions can be caused by a variety of conditions including uncertainty about the future, pressure to perform, pressure from friends, family, and society, unrealistically self-imposed expectations, examinations, loss of a loved one, etc.
Since these are normal emotions that are felt by everyone, people cope with them in various ways; however, some others have a difficult time handling these situations which then tilt over and start affecting their mental and physical health negatively. Various coping mechanisms for these feelings exist, and I would like to share some that I have found to be quite helpful:
1. Do Not Overcommit Yourself
- By not overcommitting yourself, you are setting realistic goals and targets for yourself that would not put you under pressure to perform.
- Set realistic boundaries. Don’t allow people who make toxic comments and spread negativity into your personal space. In addition, avoid social media activities that expose you to apprehensive content.
- Learn to say NO. Do not be permissive to everything that comes your way. If you are not comfortable with something, say NO. You always have a choice.
- Learn to prioritize tasks. Try to pen down a list of things you have to do and tick them off one after the other. This will help your mind see that you are making progress, allocate the order of priority to attend to tasks, and help you eliminate unnecessary items.
2. Connect With Nature
- You can engage in outdoor activities that could help relax your mind! It could range from taking a stroll to planting vegetables, to hiking, to visiting a zoo.
- Rest adequately. Ensure that you get enough sleep every day, this helps to refresh your mind and keep you focused.
- Exercising and eating healthy can help to relax the mind and keep you going.
- Mediation and prayers are also helpful!
3. Social Relationships
- Humans are social beings and having a good social structure is a very important aspect of human nature. Invest in friends that invest in you. Learn to rely on your friends and family in times of need. When you are feeling overwhelmed, do not hesitate to unburden yourself by talking to them.This also helps to reduce isolation. Do not assume that you are a burden, they love you and are willing to help you.
- Try setting up dates with your friends to connect and spend time together.
- You can access youth support groups or mental health peer support workers for help or speak with a mental health professional if you are feeling overwhelmed.
4. Prioritize Yourself
- Be yourself. Do not pretend or try to conform to someone that you are not just to impress other people. You are unique, you are special, and you deserve to be comfortable in your skin.
- Be confident in who you are and know you’re worth. Avoid over-thinking and overworking.
- Dedicate time to do the things you love and to be with the people you love.
Everyone deals with stress and anxiety in different ways, but these are the ways I have found to be effective and I thought to share them with you! All that matters is your happiness and progress.
Kujisikia mkazo na wasiwasi ni hisia mbili zinazojulikana sana miongoni mwa vijana. Kwa kweli, kulingana na Shirika la Afya Ulimwenguni, matatizo ya wasiwasi ndiyo matatizo ya akili yanayoenea zaidi ulimwenguni. Kukabiliana na maisha kila siku huleta changamoto tofauti ambazo zinaweza kuvuruga mtiririko wa asili wa amani ambayo mtu anahisi. Hisia hizi zinaweza kusababishwa na hali mbalimbali, ikiwa ni pamoja na kutokuwa na uhakika kuhusu siku zijazo, shinikizo la kufanya kazi, shinikizo kutoka kwa marafiki, familia, na jamii, matarajio yasiyo ya kweli ya kujilazimisha, uchunguzi, kupoteza mtu mpendwa, na kadhalika. Kwa kuwa hizi ni hisia za kawaida ambazo zinahisiwa na kila mtu, watu hushughulika nazo kwa njia mbalimbali; hata hivyo, wengine wana wakati mgumu wa kushughulikia hali hizi ambazo kisha huanza kuathiri afya yao ya akili na kimwili vibaya. Kuna njia kadhaa za kukabiliana na hisia hizi, na ningependa kushiriki baadhi ambayo nimeona kuwa yenye kusaidia sana: Usijitahidi kupita kiasi - Kwa kujitahidi kupita kiasi, unajiwekea miradi na malengo ya kweli ambayo hayatakukaza ufanye kazi. - Weka mipaka inayofaa. Usiruhusu watu ambao hufanya maoni yenye sumu na kueneza hasi katika nafasi yako ya kibinafsi. Kwa kuongezea, epuka shughuli za mitandao ya kijamii ambazo zinakufunua maudhui ya kutisha. - Jifunze kusema NO. Usiwe mvumilivu kwa kila kitu kinachokuja njiani mwako. Ikiwa huna furaha na jambo fulani, sema LA. Sikuzote una chaguo. - Jifunze kupangilia kazi za kwanza. Jaribu kuandika orodha ya mambo unayopaswa kufanya na kuyachora moja baada ya nyingine. Hii itasaidia akili yako kuona kwamba unafanya maendeleo, kugawa utaratibu wa kipaumbele cha kushughulikia kazi, na kukusaidia kuondoa vitu visivyo muhimu. 2. Uwezekano wa kupata Kuungana na Asili - Unaweza kushiriki katika shughuli za nje ambazo zaweza kusaidia kupumzika akili yako! Inaweza kuwa kutembea, kupanda mboga, kutembea kwa miguu, au kutembelea bustani ya wanyama. - Pumzika vizuri. Hakikisha unalala usingizi wa kutosha kila siku, hii husaidia kuburudisha akili yako na kukuweka umakini. - Kufanya mazoezi na kula vyakula vyenye afya kunaweza kukusaidia kupumzika na kuendelea na maisha. - Usuluhishi na sala pia husaidia! 3. Uwe na mtazamo wa kweli Mahusiano ya kijamii - Binadamu ni viumbe wa kijamii na kuwa na muundo mzuri wa kijamii ni kipengele muhimu sana cha asili ya binadamu. Wekeza katika marafiki ambao wanakuwekeza. Jifunze kutegemea marafiki na familia yako wakati wa taabu. Unapohisi umechanganyikiwa, usisite kujifungua kwa kuzungumza nao, na hivyo kupunguza kujitenga. Usifikiri kwamba wewe ni mzigo, wanakupenda na wako tayari kukusaidia. Jaribu kupanga tarehe na marafiki zako ili kuwasiliana na kutumia wakati pamoja. Unaweza kupata msaada kutoka kwa kikundi cha msaada wa vijana au wafanyikazi wa msaada wa afya ya akili au kuzungumza na mtaalamu wa afya ya akili ikiwa unahisi kuwa umeshindwa. 4. Uwe na uhakika Jitunze - Uwe wewe mwenyewe. Usijaribu kuiga mtu mwingine au kujifanya kuwa mtu mwingine ili kuwavutia wengine. Wewe ni wa pekee, na unastahili kuwa na furaha katika ngozi yako. - Kuwa na uhakika katika nani wewe ni na kujua wewe ni thamani. Epuka kufikiri kupita kiasi na kufanya kazi kupita kiasi. - Tumia wakati kufanya mambo unayopenda na kuwa pamoja na watu unaowapenda. Kila mtu hushughulika na mkazo na wasiwasi kwa njia tofauti, lakini hizi ni njia ambazo nimegundua kuwa zinafaa na nilifikiri kushiriki nazo na wewe! Jambo la muhimu ni furaha yako na maendeleo yako.