Monday, August 8, 2022

How Do I Manage My Stress

Can Stress Be Positive

How to Relieve Stress And Anxiety – Tips for Ways to Manage Stress

Research has shown that stress can sometimes be positive. It can make you more alert and help you perform better in certain situations.2 However, stress has only been found to be beneficial if it is short-lived.

Excessive or prolonged stress can contribute to illness such as heart disease3 and mental health problems such as anxiety and depression.4

Coping With Stress At Work

Working hard should not be confused with overworking at the expense of relationships and physical health.

Coping with stress at work.

Everyone who has ever held a job has, at some point, felt the pressure of work-related stress. Any job can have stressful elements, even if you love what you do. In the short-term, you may experience pressure to meet a deadline or to fulfill a challenging obligation. But when work stress becomes chronic, it can be overwhelmingand harmful to both physical and emotional health.

Unfortunately, such long-term stress is all too common. In fact, has consistently found that work is cited as a significant source of stress by a majority of Americans. You cant always avoid the tensions that occur on the job. Yet you can take steps to manage work-related stress.

What Are The Pros

Imagery can provide relaxation, insight, and wisdom. It can help you to relieve physical tension and psychological stress at the same time, distracting you from what may be stressing you, and getting you into a more positive frame of mind.

Guided imagery is a free stress-relieving therapy and, with practice, can be done just about anywhere.

In this way, it can also be useful in disrupting patterns of rumination and can help you to build resources in your life that increase your resilience toward stress by engaging an upward spiral of positivity.

Also Check: How To Relax In Stressful Situations

Start Your Day Off Right

After scrambling to get the kids fed and off to school, dodging traffic and combating road rage, and gulping down coffee in lieu of a healthy breakfast, many people arrive to work already stressed. This makes them more reactive to stress in the workplace.

You might be surprised by how affected by workplace stress you are when you have a stressful morning. When you start off the day with planning, good nutrition, and a positive attitude, you might find that the stress of your job rolls off your back more easily.

Practice Progressive Muscle Relaxation

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Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths.

Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes.

With practice, you’ll learn to recognize tension and tightness in your muscles and you’ll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.

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Negative To Neutral Or Positive

As you find yourself mentally complaining about something, rethink your assumptions. Are you assuming something is a negative event when it isnt, necessarily?

For example, having your plans canceled at the last minute can be seen as a negative, but what you do with your newly-freed schedule can be what you make of it. The next time you find yourself stressing about something or deciding youre not up to a challenge, stop and rethink, and see if you can come up with a neutral or positive replacement.

What Can Prolonged Stress Lead To

Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.

We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations,34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels,35 digestive and intestinal difficulties, e.g. irritable bowel syndrome ,36 or mental health problems such as depression.3 This means it is important to manage your stress and keep it at a healthy level to prevent long-term damage to your body and mind.

Read Also: How To Help Someone With Stress And Anxiety

Listen To Soothing Music

Listening to music can have a very relaxing effect on the body.

Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.

Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too .

Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.

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Practical Ways To Handle Stress

Stress Messing My health – how do I Manage stress ????

Stress is inevitable. It walks in and out of our lives on a regular basis. And it can easily walk all over us unless we take action. Fortunately, there are many things you can do to minimize and cope with stress. Here are 10 ideas for handling stress without causing more strain and hassle.

1. Figure out where the stress is coming from.

Oftentimes, when were stressed, it seems like a big mess with stressors appearing from every angle. We start to feel like were playing a game of dodge ball, ducking and darting so we dont get smacked by a barrage of balls. We take a defensive position, and not a good one at that.

Instead of feeling like youre flailing day to day, identify what youre actually stressed about. Is it a specific project at work, an upcoming exam, a dispute with your boss, a heap of laundry, a fight with your family?

2. Consider what you can controland work on that.

While you cant control what your boss does, what your in-laws say or the sour state of the economy, you can control how you react, how you accomplish work, how you spend your time and what you spend your money on.

The worst thing for stress is trying to take control over uncontrollable things. Because when you inevitably fail since its beyond your control you only get more stressed out and feel helpless. So after youve thought through whats stressing you out, identify the stressors that you can control, and determine the best ways to take action.

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How Are You Coping With Stress

Your lifestyle choices can prevent your body from recovering from stress. For example, as you sleep, your body recovers from the stresses of the day. If you’re not getting enough sleep or your sleep is often interrupted, you lose the chance to recover from stress.

The way you act and behave can also be a sign of stress. Some people who face a lot of stress react by smoking, drinking too much alcohol, eating poorly, or not exercising. The health risks posed by these habits are made even worse by stress.

Your body feels stress-related wear and tear in two ways: the stress itself and the unhealthy ways you respond to it.

Up Your Avoidance Of Caffeine Alcohol And Nicotine

We previously said that it was a good idea not to have too much caffeine, alcohol and nicotine as a way to avoid stress. If you are already feeling stressed, this becomes even more important. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it.

Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Using alcohol as a way to alleviate stress is therefore not ultimately helpful.

Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated. This will enable your body to cope better with stress.

You should also aim to avoid or reduce your intake of refined sugars – they are contained in many manufactured foods and can cause energy crashes which may lead you to feel tired and irritable.

There is more about this in our page What are Carbohydrates?.

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Learn To Accept What Is In Your Control And What Isnt

Some things are out of your control.

Find ways to make the things that are out of your control more bearable. If where you work is too noisy, maybe noise cancelling headphones would help.

For example, getting stressed about the traffic on the way to work is completely unhelpful. You canât control the traffic. The best you can do is leave early enough so you have plenty of time to get to work. If leaving late is adding stress because the traffic makes you late for work leaving you apologizing or making excuses for why youâre late, youâre needlessly adding to your stress. You canât control the traffic, but you can control when you leave home.

Make changes to what you can control. The rest is not worth getting upset about.

Helping A Little Can Make Your World Better And Help You Feel Better

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Point 10: Contribute. Young people who work to make the world better have a sense of purpose, feel good about themselves, and handle their own problems better. Its important to understand that you really can make a difference in other peoples lives. The role of teenagers is to recognize the mistakes adults have made and build a better world.

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Back And Put The Problem In Perspective

Maybe you’re disappointed that you didn’t get a promotion you were up for or concerned that money is a little tight this month because of an unexpected medical bill. Feeling stressed is a natural reaction. But try to take a step back and ask yourself: Will this issue still matter in a year? In five years? If the answer is no, take a deep breath and try to move forward. Keeping things in perspective is crucial to managing stress.

Smoking Drinking And Drug Use And Stress

You might find that you smoke, drink alcohol or use recreational drugs to reduce stress. However, this often makes problems worse.28

Research shows that smoking may increase feelings of anxiety.29 Nicotine creates an immediate, temporary, sense of relaxation, which can then lead to withdrawal symptoms and cravings.

Similarly, you may use alcohol as a means to manage and cope with difficult feelings, and to temporarily reduce feelings of anxiety. However, alcohol may make existing mental health problems worse. It can make you feel more anxious and depressed in the long run.30 It is important to know the recommended limits31 and drink responsibly.

Prescription drugs, such as tranquillisers and sleeping tablets, which may have been prescribed for very good reasons, can also cause mental and physical health problems if used for long periods of time.32 Street drugs, such as cannabis or ecstasy, are usually taken for recreational purposes. For some people, problems start as their bodies get used to repeated use of the drug. This leads to the need for increased doses to maintain the same effect.33

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Remember To Seek Help And Support When You Need It

Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out. It is important to know that you can get help as soon as possible, and that you deserve to get better.

The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.

Anxiety UK

Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9:30-5:30, Monday to Friday. Call 08444 775 774.

Citizens Advice

Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.

StepChange

StepChange provides help and information for people dealing with a range of debt problems. Freephone 0800 138 1111.

Mind Infoline

Mind provides information on a range of mental health topics to support people in their own area from 9.00am to 6.00pm, Monday to Friday. Call 0300 123 3393 or email .

Rethink Advice and Information Service

Rethink provide specific solution-based guidance – 0300 5000927 Fax: 020 7820 1149 email .

Samaritans

Specialist mental health services

Try To Find Humor In The Situation

How to Manage Stress in your Business and Life

Stress isnât funny, but some situations that cause stress can be seen as humorous if you make the effort.

A good laugh is a good thing. Research has shown that laughter reduces stress and has other positive benefits. Not only does it relieve the stress response, but it brings more oxygen into your body, activates your body, and soothes tension.

Being angry or worrying, on the other hand, is extremely unhealthy, harming your heart, your immune system, and even increasing your risk for stroke.

Finding humor in a situation means:

  • You never laugh AT a person. No one person is the target of the humor.
  • You laugh about the ridiculousness of the situation.
  • You compare a situation to a funny metaphor.
  • You laugh about a similar situation in the past and try to show the current situation as a temporary problem.

Youâve probably been in that moment where it feels as if a situation could get very ugly very easily, and then someone cracks a joke and the tension seems to immediately leave. Thatâs what youâre aiming for.

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Tell Someone You Are Struggling With Stress

It helps to tell someone that youâre struggling with stress, whether thatâs a manager or a coworker. They may be able to help you, or point you to someone who can.

  • Consider outcomes youâd like to see. Before you go speak with a manager, have a few ideas of what a resolution would look like. You may get a chance to offer them as a solution.
  • Know the specific source of stress. If itâs a specific person, a shift, or tasks that are more than you can handle, be ready to coherently state your case. Itâs hard for a manager to hear âIâm stressed!â and know what to do to relieve it if they donât know the specific things causing it.
  • Be ready to discuss collateral effects. If you know others are similarly stressed, let your manager know. Not everyone has the courage to speak up, but if others remain stressed, it will seep into all workers.
  • Use blame free language. Be selective with the words you use, and avoid blaming others. Phrase things as they relate to you. For example âIâm struggling with meeting my sales goalsâ instead of âJames makes it impossible for me to meet my sales goals.â
  • Ask for specific solutions. If you just need to unload and have a counseling session, your manager may not be the best person to go to. But if youâre really looking for solutions, donât leave the meeting without having some specific things you can do or expect to help change the stressful situation youâre facing.
  • What Are The Behavioural And Emotional Effects Of Stress

    When you are stressed you may experience many different feelings, including anxiety, irritability or low self-esteem, which can lead to becoming withdrawn, indecisive and tearful.13

    You may experience periods of constant worry, racing thoughts, or repeatedly go over the same things in your head. You may experience changes in your behaviour. You may lose your temper more easily, act irrationally or become more verbally or physically aggressive.14 These feelings can feed on each other and produce physical symptoms, which can make you feel even worse. For example, extreme anxiety can make you feel so unwell, that you then worry you have a serious physical condition.

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    Tip : Connect To Others

    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 bodys defensive fight-or-flight response. Its natures natural stress reliever . So make it a point to connect regularlyand in personwith family and friends.

    Keep in mind that the people you talk to dont 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 keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

    Of course, its not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to lifes stressors.

    Tips for building relationships

    Tips To Manage Anxiety And Stress

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    Coping Strategies

    Try these when you’re feeling anxious or stressed:

    Fitness Tips: Stay Healthy, Manage Stress

    For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.

    • 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
    • Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
    • Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
    • Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
    • Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
    • Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

    Resources

    If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.

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