Managing Stress : Stress is a silent killer! Today, everyone has accepted stress as a part and parcel of everyday living. You feel you can do nothing about the daily mental loads that you carry. If you are truly committed to changing the way you react to life, and you want to learn how to roll with the punches instead of feeling like a punching bag, it is not only possible, but your commitment will carry you through the rough spots.
The first step is always the hardest, but the secret is that even when you feel you aren’t doing everything perfectly, you must keep moving forward. Life is all about motion!
What is Stress?
There are two types of stress. Distress (negative stress) and Eustress (positive stress). For now, when I mention “stress” we are talking about distress.We hear people complaining about it all the time, but what is it really? Stress or nervous tension is the general adaptation syndrome. It stems from a difficulty in managing long-term stress at the physical and psychological level. It corresponds to a “form of imbalance between the perception that a person has of the constraints imposed on him by his environment and the perception that he has of his own resources to cope with them.”
We could also define stress as a state of chronic tension (both physical and psychic) which arises from an inadequate way of handling (psychic) pressure for an extended period. Several ingredients are needed to create stress.
Behaviors and physical signs
increased or decreased appetite
excessive use of stimulants, alcohol, tobacco and drugs
high blood pressure, tooth grinding, digestive problem
Psychic behaviors and signs
nervousness, irritability, anxiety, worry and anger frustration, bitterness
depression, negative self-esteem and a tendency to be isolated
fear, fear and anguish
These signs can be very diverse depending on the individual and the above list is not exhaustive.
Why is Stress Management so important?
If you live with a lot of stress, you risk your whole life. Stress upsets your emotional balance as well as your physical health. Stress reduces your ability to think correctly, function effectively, and enjoy life.
Managing stress effectively, on the other hand, helps you break the stress on your life so you can be happier, healthier and more productive. The ultimate goal of writing this article is to have a balanced life for work, relationships, relaxation and entertainment, as well as to withstand pressure and challenges over time.
But stress management is not the same for everyone. That’s why it’s important to experiment and know what works best for you. The following tips on stress management can help you do just that.
8 Helpful Tips For Stress Management
Identify stressors and reduce them in a targeted manner
As a first tip against stress and the first step towards a less stressful life, you should understand your current situation. In which situations do you feel particularly stressed? Is your stress level related to the time of day or maybe certain days of the week?
This is a great way to find out what your personal stressors are. For some people, the pressure of deadlines is hard to bear, others can be stressed by doing nothing. Only when you know your “enemy”, the stressors, can you act against it and initiate a change. Tips against stress: change attitudes – question beliefs
How do you treat your own inner voice? Is she kind, harsh, or even offensive at times? The tone we use towards ourselves is a clear indication of how satisfied we are with ourselves. Anyone who (unconsciously) belittles himself or is constantly dissatisfied with himself cannot appear self-confident and energetic on the outside. Listen to yourself, pay attention to your inner voice, “force” yourself to be polite and delete beliefs like “I won’t succeed anyway!” From your consciousness – at least for a day or two – and see what happens.
Practice the four talents for managing stress
While stress is an automatic response of your nervous system, some of the stressors that arise are predictable: for example, going to work, meeting your boss, or family gatherings.
When dealing with such predictable stressors, you can change the situation or change your reaction. In each situation, it is up to you to decide which option to choose.
Always consider 4 things to manage stress
1. Avoidance 2. Change 3. Compatibility 4. the reception
It is unwise to avoid stressful situations that need to be addressed, but you may be surprised at the number of stressors you can eliminate from your life.
Avoid unnecessary situations
Learn how to say no. Know your limitations and stick to them. Learn to acquire this skill in your personal and professional life. A surefire way for managing stress is to distinguish between what is necessary and what is not necessary, and if possible, more than Say “no” limit. Avoid people who put pressure on you. Limit the amount of time you spend with that person or end the relationship if someone is constantly stressing your life.
Changing the conditions
If you can not change the stress, change yourself. You can adapt to stressful situations and regain a sense of control by changing expectations and attitudes.
Correct problems. Try to look at stressful situations from another positive perspective. Instead of trying to figure out what traffic is, look at it as an opportunity to pause and reset, listen to your favorite radio station, or enjoy your leisure time.
Accept things you can not change
Some sources of stress are inevitable. You can not prevent or change stressors such as the death of a dear friend, a serious illness or national recession. In such cases, the best way for managing stress is to accept things like that. Acceptance may be difficult, but in the long run it is easier than being reprimanded for a situation you cannot change.
When you are stressed, the last thing you probably feel you need to do is get up and exercise. But physical activity is a stress reliever and you do not have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good and can also act as a distraction from your daily worries.
While you will get the most out of regular exercise (for 30 minutes or more), it is a good idea to gradually increase your fitness level. Even very small activities can increase during the day. The first step is to lift yourself up and move.
Connect with others
There is nothing more relaxing than spending quality time with another human being that makes you feel more secure and understanding. So maintain regular, face-to-face communication with family and friends throughout your life.
Remember that the people you talk to do not have to relieve your stress. They just have to be good listeners. Try not to be distracted by worries that you may look weak. Of course, it is not always realistic to communicate with your friends when you feel very anxious, but by creating and maintaining a network of close friends, you can improve your resistance to stressors.
Make time for fun and relaxation
Beyond being positive, you can reduce stress in your life by taking time for yourself. Do not get so caught up in life that you forget to take care of your needs. Self-cultivation is a necessity, not a luxury. If you regularly make time for fun and relaxation, you can better deal with stressors.
Manage your time better
Poor time management can cause a lot of stress and tempt you to give up all the things you need to do to avoid stress, such as getting enough sleep and rest.
Stay balanced with a healthy lifestyle
In addition to regular exercise, there are other healthy choices that can help you in managing stress.
Well-nourished bodies are better prepared to deal with stress, so pay attention to what you eat. Start your day with a healthy breakfast and clear your energy and mind with balanced and nutritious meals throughout the day.Excessive consumption of caffeine and sugar eventually lead to mood swings and decreased energy levels. By reducing the amount of coffee, soft drinks, chocolate and sugary snacks in your diet, you will feel more relaxed and sleep better.
Self-medication with alcohol or drugs may be an easy escape from stress, but it is a temporary relief. Avoid this and do not use it. Face problems and deal with a clear mind.Adequate sleep fuels your mind as well as your body. Feeling tired increases stress because it may make you think irrationally.
Learn to relieve stress in the moment
When you feel tired from your morning commute, stuck in a stressful meeting at work, or flushed from arguing with your spouse, you now need a way to manage your stress levels. This is where quick stress relief comes in.
The fastest way to reduce stress is to take a deep breath and use your senses – what you see, hear, taste and touch, or with a soothing gesture, looking at your favorite photo, smelling a particular scent, listening to a Focus on your favorite piece of music, tasting a piece of chewing gum or hugging your pet, or for example, taking a quick break.
Of course, not all people respond to every sensory experience in the same way. The key is to quickly relieve stress, experiment and discover unique sensory experiences that work best for you.
“It’s not stress that kills us, it is our reaction to it.” – Hans Selye
- Stress is a “form of imbalance between the perception that a person has of the constraints imposed on him by his environment and the perception that he has of his own resources to cope with them.”
- Stress upsets your emotional balance as well as your physical health.
- Effective stress management helps you break the stress on your life so you can be happier, healthier and more productive.
- To reduce stress Identify stressors
- Always consider 4 things to manage stress 1. Avoidance 2. Change 3. Compatibility 4. The reception
- You will get the most out of regular exercise, it is a good idea to gradually increase your fitness level.
- Maintain regular, face-to-face communication with family and friends.
- Take time for yourself.
- Adopt balanced with a healthy lifestyle
- What is Stress?
- How to manage Stress?
How did you like the article? How do you manage your stress? Feel free to comment and let me know some other tips if you know how to manage stress.
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Until next time, Stay Healthy & Happy