Connect With Your Spiritual Side
For centuries, religious groups and native tribes worldwide have used prayer beads to guide their spiritual practice, and research shows that spirituality might boost happiness in times of stress. Buy a set of prayer beads or make your own, suggests Hall, and then create a positive affirmation or mantra that resonates with you. Then, next time stress hits, repeat your affirmation as you work your way around and touch each bead. “The more you go around, the more you’ll experience a sense of power and detachment from the source of anxiety as your brain switches into a meditative cadence,” explains Hall.
Tip : Identify The Sources Of Stress In Your Life
Stress management starts with identifying the sources of stress in your life. This isnt as straightforward as it sounds. While its easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Its all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.
Sure, you may know that youre constantly worried about work deadlines, but maybe its your procrastination, rather than the actual job demands, that is causing the stress.
To identify your true sources of stress, look closely at your habits, attitude, and excuses:
- Do you explain away stress as temporary even though you cant remember the last time you took a breather?
- Do you define stress as an integral part of your work or home life or as a part of your personality ?
- Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a stress journal
A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:
Look After Yourself Physically
When you are physically fit and well, it is much easier to cope with stress.
When you become stressed, it is harder to motivate yourself to care about what you eat, or whether you exercise. However, not doing so can also make you more stressed. Get into good habits while your stress levels are fairly low, and you may find that they never go up again. These good habits include:
Taking regular exercise
Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.
These are the fight or flight hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat. However, stress in the modern age is rarely remedied by a fight or flight response. Physical exercise can be used as a surrogate to metabolise the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.
Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime. Regular physical activity will also improve the quality of your sleep.
You can assess your levels of daytime sleepiness with the Epworth Sleepiness Scale.
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Identify Your Personal Stress Triggers
We all have particular situations or people that make us more stressed. Some of these are easily identifiable and may be avoidable. However, sometimes stress may build up over time, and result from a pattern of incidents or events, rather than a single trigger.
This will make it easier to take action to address your stress levels.
Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
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Embrace The Adrenaline And Treat It As Positive
Fortunately, there is evidence that some level of stress is actually helpful, and can improve performanceprovided you believe that this is the case.
Elite athletes, for example, often believe that adrenaline, one of the main stress hormones, is helpful in improving performance. It is, after all, the flight or fight hormone, so you can harness it to help you to fight. Changing your mindset to embrace adrenaline can be a good start to changing how you view stress, especially if you have taken steps to reduce and avoid it more generally.
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Tips To Manage Stressful Situations
It might surprise you to learn that biological stress is a fairly recent discovery. It wasnt until the late 1950s that endocrinologist Hans Selye first identified and documented stress.
Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. Weve compiled a list of the top 10 ways to relieve stress.
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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
Learn To Recognise The Signs That You Are Becoming Stressed
There are a wide range of possible signs and symptoms that may be associated with stress. These include headaches, stomach upsets and indigestion, and sleep problems. Many people also find they become very emotional and have trouble regulating their emotions.
Unfortunately, most of these signs are fairly non-specific: that is, they may be associated with many different illnesses and conditions. It can therefore be hard to identify when your symptoms are the result of stress. You should always consult a doctor if these symptoms last any length of time.
It is a good idea to learn to recognise the signs that you are becoming stressed, so that you can take action early on.
There is more about this in our page on What is Stress?
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Tips To Manage Stress
In todays society, stress and change often are thought of as the same thing. Stress is a physiological and psychological response to situations the body and mind find to be overwhelming. We often ask ourselves how we should manage stress. There are many ways people manage stress and reduce the overall stress of day-to-day activities. With the fast pace of work and home, and being constantly inundated with technology and still wanting to have time to connect with those around us, our lives can feel overwhelming and stressful at times.
Manage how you live with these five tips to feel less stressed:
1. Use guided meditation.
Guided meditation is a great way to distract yourself from the stress of day-to-day life. There are many guided meditations available on the internet that can help you find 5 minutes of centered relaxation.
2. Practice deep breathing.
Deep breathing is a great way to reduce the activation of your sympathetic nervous system, which controls the bodys response to a perceived threat. Deep breaths taken in to a count of five seconds, held for two seconds and released to a count of five seconds, can help activate your parasympathetic nervous system, which helps reduce the overall stress and anxiety you may be experiencing.
3. Maintain physical exercise and good nutrition.
4. Manage social media time.
5. Connect with others.
Topics in this Post
Serves As Distraction Devices
A stress toy can be really handy when you need a form of distraction to relax yourself during work. It helps you to concentrate better and takes away unnecessary tension from your body. Workaholics can make use of stress toys in the office when they need to chill out and focus on something else besides work for a moment.
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Cut Out Things That Add To Your Stress
Sometimes, the best way to reduce your stress is to cut something out of your life. Get rid of the things that are adding to your stress so you can experience more peace.
Watching the news, being constantly connected to your digital devices, drinking alcohol, and consuming too much caffeine are just a few of the things that may add more stress to your life. Making some changes to your daily habits could be instrumental in helping you feel better.
Develop A Positive Self
The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.
It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.
Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.
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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.
How To Handle Stress In The Moment
You hear a lot of advice about how to reduce stress at work. But most of it is about what to do over the long term take up yoga, eat a healthy diet, keep a journal, or get more sleep. But what do you do when youre overcome with stress in the moment at your desk, say, or in a meeting? Perhaps youve heard bad news from a client or were assigned yet another project. How can you regain control?
What the ExpertsSayEighty percent of Americans are stressed at work, according to a recent study by Nielsen for Everest College. Low pay, unreasonable workloads, and hectic commutes were the top sources of tension, followed closely by obnoxious coworkers. What exacerbates the problem is that people walk into work already laden with stress, says Maria Gonzalez, the founder and president of Argonauta Strategic Alliances Consulting and the author of Mindful Leadership. If there is a hardship at home, you bring that to the office and it gets layered with your professional stress and if youre not careful it can spiral out of control. How well you react to and manage daily stressors impacts your relationships with other people, with yourself, and how others perceive you, she says. Justin Menkes, a consultant at Spencer Stuart and the author of Better Under Pressure says its critical to get a handle on your reaction to the stressful things that happen to you in the moment. Here are some techniques to do just that.
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Make Time For Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
Make Time For Fun And Relaxation
It is important to include time for fun and relaxation in your schedule. These are important for helping you to feel good generally, and that in turn reduces stress, and keeps you healthy. Looking forward to doing things that you enjoy, and that give you pleasure, helps when you have to cope with less pleasant aspects of life. Whats more, laughter has huge positive benefits for both mental and physical health.
If you are working hard, and are conscientious, however, it can feel wrong to take time out to relax and have fun.
It is therefore important to remember that you and your health are important. You should not ignore your physical or mental health in favour of more urgent activities.
If you consciously put relaxing or fun activities into your diary, and think of this as a way to keep yourself healthy and able to work, you are likely to feel much more positive. This, in turn, will mean that you feel less guilty, and therefore stressed, about doing it.
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Effects Of Too Much Stress
“If constantly under stress, most of us will eventually start to function less well,” says Malaika Stoll, M.D., chief medical officer of SutterSelect. Multiple studies link chronic stress to a higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death, so “it’s important to recognize the warning signals,” she says.
Talk to your doctor about ways to manage stress if youre experiencing any of these symptoms:
- Prolonged periods of poor sleep
- Regular, severe headaches
- Unexplained weight loss or gain
- Feelings of isolation, withdrawal or worthlessness
- Constant anger and irritability
- Loss of interest in activities
- Constant worrying or obsessive thinking
- Excessive alcohol or drug use
- Inability to concentrate
Simple Ways To Deal With Stress At Work
Research has indicated that the percentage of Americans who are stressed at work is highand its only getting higher. According to a survey of more than 2,000 full-time U.S. employees, ages 18-79, more than half of employees find themselves stressed during at least 60 percent of the workweek.
Work stress has significant health consequences that range from relatively benign to potentially serious .
While stress at work is common, finding a low-stress job is hard . A more realistic approach is to adopt effective coping strategies to reduce stress at your current job. Here are some stress management techniques you can try if you are finding it hard to cope with work stress
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Ways To Manage Your Stress
occurs when you feel like the demands placed on you such as work, school, or relationships exceed your ability to cope. It can be a reaction to a short-lived situation, such as being stuck in traffic or late for an appointment, or it can last a long time if you’re dealing with relationship or money problems, the death of a loved one, or other serious situations. While some stress can be beneficial, such as stress that motivates you to study for an exam or perform well in a sporting event, long-term, untreated stress is linked to serious health concerns including depression, heart disease, obesity, and a weakened immune system.
Since 2007, the American Psychological Associations annual Stress in America survey has found that women consistently report higher levels of stress than men. We dont know whether this is because women often have more demands on them than men, such as frequently taking on more family responsibilities, or because women experience stress differently. But its clear that if we dont find better ways to manage our stress, chronic stress can have physical and emotional consequences.
For women juggling many responsibilities, it might seem difficult to find time to adequately manage stress. People with high stress levels may try to manage their stress in unhealthy ways, such as over- or under-eating, drinking alcohol, or lying around the house. The good news is there are effective ways to manage stress. Here are seven smart ways to help you cope:
How To Manage And Reduce Stress
Here, we would like to start, by giving you an introduction to what stress is, what the signs of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation.
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How Does Your Body React To Work Stress
Imagine for a moment that your boss has emailed you about an unfinished assignment . Your body and mind instantly respond, activating a physical reaction called the fight-or-flight response. Your heart beats faster, your breath quickens, and your muscles tense. At the same time you might say to yourself, Im going to get fired if I dont finish this. Then to manage your anxiety and negative self-talk, you work late into the night to complete the task.
Over the course of our evolutionary history, humans developed this coordinated fear response to protect against dangers in our environment. For example, a faster heart rate and tense muscles would help us escape from predators. In the modern era, fear continues to serve an important function. After all, the fight-or-flight response can provide the necessary energy to pull an all-nighter and keep your job.
But what happens if you encounter stressful experiences at work every day? Over time, chronic work stress can lead to a psychological syndrome known as burnout. Warning signs of burnout are overwhelming exhaustion, cynicism, and a sense of inefficacy. Certain work-related stressors are closely linked with burnout. Examples are having too much work or too little independence, inadequate pay, lack of community between coworkers, unfairness or disrespect, and a mismatch between workplace and personal values.