Skeptics have long believed that meditation and other stress management techniques are fun but ineffective practices do little for you. Nothing could be further from the truth, and now we have the science to prove it.by following these steps stress management can be possible.
Why is stress management so important?
If you live with a high level of stress, you are putting your entire safety at risk. Stress hinders the deterioration of your emotional balance as well as your physical health. This reduces your ability to think clearly, work effectively and enjoy life. It may seem like there is nothing you can do about stress. Invoices will not stop arriving, there will be no more hours per day and your professional and family responsibilities will always be required. But you have much more control than you think.
Effective stress management helps you break the stress grip on your life, to be happier, healthier and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, fun, and endurance to resist pressure and face challenges head on. But stress management is not unique. So it is important to try and discover what is best for you. The following tips can help to stress management.
Tip 1: Identify sources of stress in your life
Managing stress begins by identifying the sources of stress in your life. It is not as simple as it seems. While it is easy to identify major stressors, such as changing jobs, moving, or divorce, identifying chronic stress sources can be more complicated. It’s very easy to miss how your thoughts, feelings, and behaviors contribute to your daily stress level. Sure, you may know that you are always interested in work schedules, but it may be procrastination, not actual job requests, that is causing stress.
To determine your true sources of stress, carefully examine your habits, attitudes, and excuses:
Explain that stress is temporary (“I have a million things now”) even if you can’t remember the last time you took a breath?
• Define stress as part of your work or family life (“things are always crazy here”) or as part of your personality (“I have a lot of nerve energy, that’s all”) ???
• Do you attribute your pressure to other people or to external events, or do you see it as completely normal and extraordinary?
Tip 2: Practice 4A to manage stress
While stress is an automatic response from your nervous system, some stresses occur at predictable times: your trip to work, a meeting with your boss, or family reunification, for example. By managing these predictable stressors, you can change the situation or change your reaction. When deciding which option to choose in a particular setting, it is useful to think about the four options: avoid, modify, adapt, or accept.
The four elements:
Avoid, modify, adapt, and accept
1. Avoid unnecessary stress
2. Change the situation.
3. Adapt to stress
4. Accept things that you cannot change
Tip 3: Move
When you’re feeling stressed, the last thing you might want to do is get up and exercise. But physical activity is a great way to relieve stress, and you don’t have to be an athlete or spend hours in the gym to enjoy it. Exercise releases endorphins that make you feel good and can distract you from your daily fears.
Although you get the most out of your regular exercise for 30 minutes or more, it’s okay to gradually increase your level of fitness. Even very small activities can accumulate throughout the day. The first step is to get up and move.
Here are a few simple ways to make your workout part of your daily schedule:
• Wear music and dance
Walk your dog
• Walk or ride a bike to the grocery store.
Take the stairs at home or at work instead of the elevator
• Park your vehicle at the farthest point from the path and cross the rest of the road
• Collaborate with the exercise companion and encourage each other during training
• Play an activity-based ping pong or video game with your kids.
Tip 4: Connect with others
There is nothing more relaxing than having fun with another person that makes you feel safe and understanding. Indeed, a face-to-face interaction leads to a series of hormones that block the defensive response to a “fight or flight” for the body. It is a natural pain reliever (as an added benefit, and it also helps prevent depression and anxiety). So make sure to communicate regularly and personally with your family and friends.
Remember that the people you talk to should not be able to control your stress. They just need to be good listeners. Try not to let your fear of appearing weak or be a burden preventing you from opening up. People who care about you will feel at ease. This will only boost your links.
Of course, it’s not always realistic to have a close friend you can count on when you’re stressed out, but building and maintaining a network of close friends can improve your resistance to the stresses of life.
Relationship Building Tips
1. Call a co-worker.
2. Help another person by volunteering
3. Lunch or coffee with a friend.
4. Have a loved one contact you regularly
5. Accompany a person to movies or concerts.
6. Call an old friend or email him
7. Take a picnic with a training partner
8. Plan a weekly dinner
9. Meet new people by attending a class or joining the club
10. Trust a clergyman, teacher, or sports coach.
Tip 5: Take the time to enjoy and relax
Unlike a takeover approach and a positive attitude, you can reduce stress in your life by creating time for “I”. Don’t get so busy with the hustle and bustle of life that you forget to take care of your own needs. Taking care of yourself is a necessity, not a luxury. If you devote time to rest and relax regularly, you will be better placed to manage the stress of life.
Book some free time. Include rest and relaxation in your daily schedule. Do not let other obligations take over. It’s time to take a break from all responsibilities and recharge the batteries.
Do something you enjoy every day. Take time to enjoy fun activities that bring you happiness, whether you’re watching the stars, playing the piano, or working on your bike.
Maintain a sense of humor. This includes the possibility to laugh at yourself. Laughter helps your body cope with stress in a number of ways.
Relax. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of rest unlike combat, flight response, or pressure mobilization. As you learn and practice these techniques, your stress level decreases and your mind and body become calm and focused.
Tip 6: Manage your time better
Poor time management can cause a lot of stress. When you are extremely skinny and run back, it is hard to stay calm and focused. Additionally, you will tend to avoid or reduce all the healthy things that you need to do to keep stress under control, such as social mixing and getting enough sleep. The good news is that there are things you can do to achieve a better work-life balance.
Don’t give up too much. Avoid planning things in a row or trying to adjust too much in one day. We often reduce the time it will take.
Prioritize tasks. List the tasks you need to do and treat them according to importance. First, make the items a high priority. If you have something particularly annoying or stressful, quickly finish it off. The rest of your day will be more fun.
Divide projects into small steps. If the big project looks overwhelming, make a step-by-step plan. Focus on one manageable step at a time, instead of taking it all at once.
Delegated responsibility. You don’t have to do all of this yourself, whether at home, at school or at work. If others can do the job, then why not just leave them? They gave up the desire to control or supervise each small step. This will avoid unnecessary stress.
Tip 7: Balance with a healthy lifestyle
In addition to regular exercise, there are other healthy lifestyle options that can increase your resistance to stress.
Eat a healthy diet. Well-nourished bodies are better for dealing with stress, so consider what you eat. Start your day directly with breakfast and keep your energy and mind clear with balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. Temporary “hikes” provided by caffeine and sugar often end in moods and breakdowns in energy. By reducing the amount of coffee, soda, chocolate and snacks of sugar in your diet, you will feel more relaxed and sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medication with alcohol or drugs can help you relieve stress easily, but relief is only temporary. Do not avoid or hide the problem in question; Dealing with problems directly and with a clear mind.
Get enough sleep. Adequate sleep nourishes your mind and body. Feeling tired will increase your stress because it may make you think irrationally.
Tip 8: Learn to relieve stress right now
When you are tired of your morning commute, stuck in a stressful meeting at work, or frustrated with another discussion with your husband, you need a way to control your stress level now. This is where rapid decompression comes in.
The fastest way to reduce stress is to breathe deeply and use your senses (what you see, hear, taste and touch) or with a relaxed movement. By looking at a favorite picture, smelling a specific scent, listening to a favorite music track, experimenting with gum, or hugging a pet, for example, you can relax and focus quickly. Of course, not everyone interacts with every sensory experience in the same way. The key to fast decompression is to live and discover the unique sensory experiences that suit you.
Tip 9: Rest.
Feeling tired can increase stress by making you think irrationally. At the same time, chronic stress can disrupt your sleep. Whether you’re having trouble sleeping or sleeping at night, there are many ways to improve your sleep so that you feel less stressful, more productive, and emotionally balanced.