STRESS MANAGEMENT
As we’ve said before, stress is a part of life. There’s no getting away from it. In fact, some stress is good stress. You may not believe that, but sometimes stress can motivate us to do things we may not normally do in a relaxed state. Stress can make us brave enough to go forward when normally we might hesitate. We have to be resilient to effectively cope with stress and help it enhance our life instead of control it. How do you get strong and resilient? By learning how to take control of your stress and make it work FOR you instead of AGAINST you.
Recognizing stress symptoms can be a positive influence in that we're compelled to take action – and the sooner the better. It's not always easy to discern why you have the stress in each situation but some of the more common events that trigger those emotions are the death of a loved one, the birth of a child, a job promotion, or a new relationship. We experience stress as we readjust our lives. Your body is asking for your help when you feel these stress symptoms.
We’re going to give you many suggestions in this chapter. Not all of them will work for you, but we’re willing to bet that some of them will. There are three major approaches to manage stress. The first is the action-oriented approach. In this method, the problems that cause stress are identified and necessary changes are made for a stress-free life. The next approach is emotionally oriented and in it, the person overcomes stress by giving a different colour to the experience that caused stress. The situation, which causes stress, is seen humorously or from a different angle.
I especially advocate this approach to stress management. Sometimes if you don’t laugh at a situation, you’ll cry – uncontrollably. That’s no solution. So learn to see the humour instead of the doom. The third way is the acceptance oriented approach. This approach focuses on surviving the stress caused due to some problem in the past. The first stress management tip is to understand the root cause of your stress. No one understands your problem better than you do. A few minutes spend recognizing your true feelings can completely change the situation.
During this process, identify what triggered the stress. If someone close to your heart is nearby share it with the person. If you are overstressed and feel you are going to collapse, take a deep breath and count till ten. This pumps extra oxygen into your system and rejuvenates the entire body. When under severe stress meditate for a moment and pull out of the current situation for a little while. Stand up from your current position and walk. Stretch yourself. Soon you will find that the stress has lessened.
This is because you have relaxed now and relaxation is the best medicine for stress. Smiling is yet another way of stress management. If you are at the workplace, just stand up and smile at your colleague in the far corner. You will see a change in your mood. Learn some simple yoga or mediation techniques. You can also invent your own stress management tips.
The basic idea is to identify the cause of stress and to pull out from it for a moment and then deal with it. Taking a short walk and looking at objects in nature is another stress reliever. Drinking a glass of water or playing small games are simple stress management techniques. The whole idea is to change the focus of attention and when you return to the problem, it does not look as monstrous as you felt before.
Here are five quick steps you can take toward relieving stress:
1. Don't just sit there. To shift! According to many psychologists, movement creates emotion. You may notice that when you are inactive, it is easier to get depressed. His heart rate slows down, less oxygen gets to his brain and he's sunk somewhere in a chair preventing air from reaching his lungs. I challenge you right now, no matter how you feel, to get up and walk at a fast pace. Maybe you want to walk into an empty room and jump a little. It may sound silly, but the results speak for themselves. Try it now for a few minutes.
It works like magic. Exercise can be a great stress reliever. People with anxiety disorders may fear that aerobic exercise could trigger a panic attack. After all, when you work out, your heart rate increases, you start sweating, and your breathing becomes heavier. Don't panic, it's not an attack! Repeat this to yourself over and over as you exercise. Keep in mind that there is a big difference between the physical aspect of exercise and what happens when you exercise.
3. Help others cope with their problems. It is very therapeutic when you engross yourself in helping others. You will be surprised how many people’s problems are worse than those you may be facing. You can offer others assistance in countless ways. Don’t curl up in your bed and let depression and stress take hold of you. Get out and help somebody. But be careful. Don’t get caught up in other people’s problems in an attempt to forget about your own.
I am constantly being called by friends and family when they want to vent or get advice. I joke and tell them “Don’t call the ‘crazy’ person for the advice!” But there are times that I find myself worrying about the ones who call me and I get caught up in what they’re going through. This just gives me more stress than I already have and I find that I have to step away and reassess myself and my priorities.
I’m now to the point where I can tell them that I just can’t deal with it right now and to call back later. Sometimes, they get upset, but more often than not, they understand. But I’ve learned not to get too upset about their reactions. If it won’t matter in a week, it should matter right now.
4. He laughs a little. By now you've heard that laughing is good internal medicine. Relieves tension and relaxes muscles. It makes blood flow to the heart and brain. More importantly, laughter releases a chemical that removes pain from the body. Every day, researchers discover new benefits of laughter. Let me ask you this question: "Can you use a good dose of chilling laughter every now and then?" Sure it can. What are you waiting for, go to a comedy club or rent funny movies.
5. Get your knees out. If there was a sustainable remedy I could offer you when the going gets tough, it would be prayer. Many people, depending on their beliefs, like to call it meditation. I don't care what you call it as long as you have a place to run. There are some quick fixes there if you are feeling stressed. Do they want more? No problem!
MORE STRESS MANAGEMENT
6. Make stress your friend
Recognize that stress is good and make it your friend! Based on the body's natural "fight or flight" response, this burst of energy will enhance your performance at the right time. I have never seen an elite athlete completely relaxed before a big competition. Use stress wisely to get a little tougher when it matters most.
7. Stress is contagious
What we mean by this is that negative people can be a huge stressor. Negativity creates stress, and some people can't do anything but complain. Now you can see it in two ways. First of all, they see you as a positive and optimistic person and hope that you will be able to "lift" them again. If not, you are just a negative person and you can't feel better about yourself unless the people around you are negative too.
Don't get caught up in their humiliating behaviour. Recognize that these types of people have their own stress and therefore limit your contact with them. You can try playing stress doctor and teaching them how to better manage their stress, but keep in mind that this can contribute more to your own stress, so be careful.
8. Copy good stress managers
When the people around you lose their minds, what keeps you calm? What are they doing differently? What's your attitude? What language do they use? Are they trained and experienced? Find out from afar or sit down and chat. Learn from the best stress managers and copy what they do.
You can make your body relax through heavy breathing. Breathe in slowly, count to 7, then breathe out to a count of 11. Repeat the 711 breath until your heart rate drops, your sweaty palms dry up, and things start to feel more normal.
10. Stop stress through trains
It is possible to get caught in a knot of stress on your own. "If that happens, it could happen and then we'll all be in the creek!" Most of these things never happen, so why waste all this energy worrying unnecessarily? Give stressed trains a red light and stop them. Okay, it could go wrong, how likely is it and what can you do to prevent it?
11. Know your stress hot spots and trigger points
Presentations, interviews, meetings, difficult feedback, tight deadlines ……. My heart rate is speeding up just by writing this!
Create your list of trigger points or stress hotspots. Be specific. Is it just the presentations for a certain audience that make you nervous? Does one project cause more stress than another? Have you had too much coffee?
Knowing what causes your stress is powerful information, as you can take steps to make it less stressful. Do you need to learn new skills? Do you need extra resources? Do you have to switch to decaffeinated coffee?
12. Eat, drink, sleep and be merry!
Lack of sleep, poor diet and no exercise wreak havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!
Avoid using artificial means to dealing with your stress. That means don’t automatically pour a glass of wine when you think you’re getting stressed out and don’t light up a cigarette. In actuality, alcohol, nicotine, caffeine, and drugs can make the problem worse. A better idea is to practice the relaxation techniques we’ve given you. Then, once you’re relaxed, you can have that glass of wine if you want.
13. Go outside and enjoy Mother Nature. A little bit of sun and activity can have an amazing effect on your stress levels and improve your overall outlook on life. Your improved attitudes will have a positive effect on all members of your family and/or circle of friends; Things that seem overwhelming soon turn into trivial things that leave you wondering what the situation was.
Not only will you feel less stressed, but you will also be healthier, happier and more energetic; ready to face any obstacle that comes your way.
14. Allow yourself to be a "child" again. What did you enjoy as a child? Draw; Colour; Be creative. Play with clay, dance, or read. Play music, allow yourself the freedom to express yourself without worrying about not being the image you are "supposed to be". Just relax and enjoy. We all have a small child within us, and it is a good idea to express the child from time to time.
If I can put it like that, this suggestion is excellent and very therapeutic. I speak from experience. I can tell you that there is nothing more satisfying than buying a new box of 6 coloured pencils, the one with the pencil sharpener in the box, and colouring it in a colouring book. My grandson loves when I use this stress buster!
15. Don't set unrealistic goals. Many of us prepare for defeat by setting unrealistic goals for ourselves. For example, when you go on a diet, you find that you can't lose 40 pounds in a month or two. Or maybe you are trying to achieve a goal, to get a specific job; Whatever your goal, allow enough time to reach your goals and realize that occasional setbacks can occur.
If you get to your destination without delay, you'll be even happier to arrive earlier than planned, but don't wait for it. Don't really expect anything; Expectations and reality are often two completely different things.
16. Learn it is OK to say 'no' occasionally. Often, many of us feel we have to say 'yes' to everyone, every time we are asked for help and feel that we must respond positively. But, remember, you cannot be all things to all people. You must first meet your own needs before you can truly give others what they need while at the same time keeping yourself happy.
17. You don't have to do everything your family, friends, and others ask you to do. Of course, you can help others, but first, make sure you've done everything you need to take care of yourself.
WHO YA GONNA CALL? STRESSBUSTERS!
19. I really love this thought and have used it many times myself! Scream! That's right, scream out loud, as loud as you can. While this may not be feasible in your home, it works great when you're in the car with the windows closed. I gave a guttural cry from below. It's liberating!
20. To sing. As we said in the previous chapter, music can be extremely helpful in reducing stress. Remember how much better you can feel when you say "Copacabana" at the top of your throat! Who cares if you can't carry a tune? Do this for yourself!
21. Take up a new hobby like knitting or crocheting. Don't worry if you are good at it. It is the process that is beneficial. For many people, sitting still with repetitive motions is relaxing and stabilizing. It may be time to collect your thoughts.
22. Start a garden. Residents can do this too. Inside in pots, pots on the terrace, flower pots, a small space in your garden. It takes a bit of work to set it up.
Plants, fruits, vegetables and flowers are worth caring for and watching them grow, flourish or feed. Avid gardeners say that gardening is the best way to manage stress and worry. An added benefit is creating a more pleasant and relaxing environment.
23. Play with a dog or a cat. Experts say that pet owners have longer lives and fewer stress symptoms than those without pets. Playing with your pet creates good vibes, for you and the pet! It is a form of social interaction without pressure to meet other people's expectations!
24. Look at the stars and the moon. It can be a very humbling experience to lie on a blanket with your hands behind your head and gaze up at the night sky. It is more than humiliating; It is beautiful and relaxing!
The other day my grandson and I took out a blanket and lay on the patio and watched the moon disappear behind the clouds and looked at the stars. He is only three years old, so it is a fascinating experience for him, but looking at the sky with his eyes made it even more fascinating for me.
I could feel all my worries melt away as we talked about astronauts seeing stars up close and how big the universe is while we are still so small. When you look at the vastness of the sky, you find that our problems are small in comparison. It is also very comforting to see that bright star in the sky that is always above my house.
When my best friend's mother died, we got out of the car after returning from her visit, and my friend's five-year-old girl and I stopped to look at the stars. He pointed to one star in particular and said, “This is my grandmother. She is our guardian angel now. " Every time I see this star, I know Cheryl is there and will help me get through anything!
25. Enjoy comfort food. But be careful, otherwise, overeating could become your main stressor. Enjoy in moderation and feel better. I love the mashed potatoes with gravy and the mac n cheese. These are my dishes to make me feel good. But I make sure not to overdo it. I give myself enough to create this sense of calm.
26. Swing. Remember the feeling of sitting on that little piece of leather on the playground as you sway back and forth and the wind whips your hair? Do that! If you don't have a swing in your yard, head to a play area and remember to swing your legs back and forth to see how high you can go. It is liberating!
27. Take a bubble bath by candlelight. You can even benefit from a lukewarm bath under soft candlelight. Tilt your head back, feel the air bubbles and warm water, and let the stress subside when you unplug! Phew! There you have twenty-seven ways to relax and unwind! You can also find your own way! Really, the key is to find something that makes you feel better when you're overwhelmed and to practice this method faithfully. You will be a healthier person overall.
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