Whether you’re working in a job which includes strict deadlines, studying for an exam, or have an essay date looming at university, coping with the stress of these events is essential to be able to comfortably meet your deadline, in whatever form it takes. According to the American Psychological Association (https://www.apa.org/helpcenter/stress-kinds), there are 3 types of stress: acute, episodic acute and chronic. When you’re behind on deadlines or studying for an exam, you’re more likely to be suffering from acute stress. So, when you’re battling acute stress, what are the best methods of coping with this?
Create a schedule
Anxiety about a particular date often leads to physical symptoms, depending on how anxious you are as a person. For example, you may experience heart palpitations and nausea at the thought of a particular deadline which is just around the corner. It is important when you first hear about the deadline to create a schedule which you can easily plan your time around. This ensures that the anxiety you may be feeling is spread out, and doesn’t build and trigger a ‘flight or fight’ response when the deadline is very close.
Maintain a healthy lifestyle
It is vital to not divert from maintaining a healthy lifestyle during the period leading up to a deadline. It’s important to also remember that acute stress is short-term (https://www.healthline.com/health/whats-your-stress-type#types-of-stress), so exercising regularly, and eating balanced meals at regular intervals, will allow you to focus. Furthermore, staying properly hydrated will stop you from becoming irritable and prone to feeling more stressed. You should try and limit your caffeine and alcohol intake as well, as although they can provide temporary benefits, they are more likely to act as a trigger for your stress especially if you drink too many caffeinated or alcoholic beverages.
Try to sleep well
Although everyone has a different body clock, getting sufficient sleep is vital for coping with stress in the lead up to a deadline. This can be one of the most difficult aspects to confront, as it can be very hard to eliminate those anxious thoughts. However, following the tips mentioned in the paragraph above all contribute positively towards sleeping well. Eating at regular intervals (not just before going to bed), eliminating caffeinated and alcoholic drinks, and exercising during the day (not at night) will all be beneficial towards sleeping properly.
Ask for help
It can also help to communicate your worries with a work colleague or friend, as they can give you advice which you may not have considered. However, you may also find it beneficial to speak to a psychologist, who can help you learn about the different types of stress and how to deal with them in more detail. As a Health Psychologist, I will also be able to give you some coping mechanisms for at home and at work, so you’ll be better equipped to handle more intense periods of pressure and stress. I love helping my clients make and integrate positive behavioural changes throughout their life, connecting the mind and body, and promoting self-care, self-confidence and positive thinking. Get in touch to find out how I can help you.
