Stress Management refers to the wide spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress especially chronic stress, usually for the purpose of improving everyday functioning
Why is it so Important to Manage Stress?
If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress brings problem on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life.
Effective stress management, on the other hand, helps you break the stress hold on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head-on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. Stress management is about taking charge of your emotions, thoughts
The following stress management tips can help you to minimize stress.
Identify the Sources of Stress in Your Life
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
- Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
- Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
- Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stresses such as changing jobs, moving or going through a divorce. But pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviours contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.
Replace Unhealthy Coping Strategies with Healthy Ones
Think about the ways you currently cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem. Your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
While stress is an automatic response from your nervous system, some stressors arise at predictable times—your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, it’s helpful to think of the four A's: avoid, alter, adapt, or accept
When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.
While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving.
There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. Its nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in-person—with family and friends.
Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keeps you from opening up. The people who care about you will be flattered by your trust.
- What caused your stress.
- How you felt, both physically and emotionally
- How you acted in response
- What you feel better.
Stress Management at Home or Workplace
- Put on some music and dance around
- Take your dog for a walk
- Walk or cycle to the grocery store
- Use the stairs at home or work rather than an elevator
- Park your car in the farthest spot in the lot and walk the rest of the way
- Pair up with an exercise partner and encourage each other as you work out
- Play ping-pong or an activity-based video game with your kids
Develop a "Stress Relief Toolbox" as Following:-
So face to face interaction with other person, Listening inattentive way, talking:
- Put your stress on the brake.
- Avoid unnecessary stress.
- Sometimes going to meeting such predictable things make you stressed.
- ‘A’s: avoid, accept, alter and adapt.
- It is not right to avoid and run from stress full situation. Learn to say ‘no’.
- Avoid people who stress you out.
- Take control of your environment.
- The evening news, avoid traffic
- Express filling instead of bothering them up.
- Be willing to compromise
- Manage your time: poor time, less stress.
Adapt the Stressor
- Reference problems
- Look at the big picture.
- Annalist your standards.
Accept Things You Can’t Change.
- Don’t try to control the uncontrollable.
- Learn to forgive.
- Take time out for fun and relaxation.
Adopt a Healthy Lifestyle
- Healthy diet
- Reduce caffeine and sugar
- Avoid alcohol, cigarette and drugs.
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