Tuesday, September 20, 2022

How To Cope With Stress

Manage Your Time More Effectively

How to cope with anxiety | Olivia Remes | TEDxUHasselt

One of the biggest causes of stress is poor time management. Not only does it directly cause stress, it can also make it harder for you to assess situations with different perspectives and to stay healthy and well-rested, thus creating more stress. Manage stress in life and stress at work better by prioritizing what you need to do, saying no to additional obligations if you already have a full plate, and delegating when appropriate. You can also be more effective by breaking down large projects into smaller steps. This will make them more manageable and can help you stay encouraged by mentally noting what youve accomplished rather than what you didnt get to on your to-do list. You dont have to be a superhero.

Recognize When You Need More Help

If you are struggling to cope, or the symptoms of your stress or anxiety wont go away, it may be time to talk to a professional. Psychotherapy and medication are the two main treatments for anxiety, and many people benefit from a combination of the two.

If you are in immediate distress or are thinking about hurting yourself, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK . You also can text the Crisis Text Line or use the Lifeline Chat on the National Suicide Prevention Lifeline website.

If you or someone you know has a mental illness, is struggling emotionally, or has concerns about their mental health, there are ways to get help. Read more about getting help.

Managing Stress And Maintaining Motivation

In addition to the benefits of maintaining good health, there are other strategies that help in maintaining motivation and handling stress. Most of these strategies are simple ones that promote personal responsibility and a positive life outlook. Perhaps the most effective strategy, though one that is often difficult to put into practice, is shifting from a pessimistic to an optimistic point of view.

Read Also: How To Stop Your Hair From Falling Out From Stress

Strategically Using Learning At Work

What specifically can you do to increase learning when faced with stress at work?

First, start internally. Practice re-reframing stressful work challenges in your mind. When stress emerges, change the message you tell yourself from this is a stressful work assignment/situation to this is a challenging but rewarding opportunity to learn. Reframing stressful tasks as learning possibilities shifts your mindset and better prepares you to approach the task with an orientation toward growth and longer-term gains.

Second, work and learn with others. Instead of wrestling with a stressful challenge solely in your own head, try to get input from others. Getting out and discussing a stressor with your peers and colleagues might reveal hidden insights, either from their experience or from the questions and perspectives they raise.

Embracing learning can be a more active way to buffer yourself from negative effects of stress at work. At the same time, there is no need to wait for stress to arise before seeking learning opportunities. Even without pressing problems, engaging in learning as a central feature of your work life will help you build personal resources and equip you to be resilient and prepared in navigating future stress at work.

Tips For Giving The Best Answer

How to Cope With Stress

Show the employer how you manage stress. That way, the interviewer can build up a clear picture of how well you adapt to stressful situations. For example, describe a time when you were given a difficult task or multiple assignments and how you rose to the occasion.

Focus on success. When you respond, share examples of how you succeeded despite being in a stressful situation, or of how you problem-solved to resolve the issue that caused stress.

When its a stressful job. Some jobs are stressful by nature. If youre applying for a high-stress job, be sure to let the interviewer know that youre used to working under stress and that its part of your normal routine.

Also Check: How To Deal With Anger And Stress

Signs Of Stress In Your Life

Before you can learn how to cope with it, it helps to learn how to acknowledge stress in your life. If youve already been used to living with stress, it may be more difficult for you to notice the signs of it during the challenging times that you face. It may not seem as out of place as it should because you feel used to it.

Learning how to identify when your stress levels are rising is the first thing that helps in learning how to cope.

Some of the signs of high-stress levels that you should look for in your life include:

  • Headaches
  • Trouble concentrating
  • Change in appetite

And, those are just a few of the symptoms that you could experience. If you notice these in your life or other health problems that are out of the ordinary from the way you normally feel, its important to look into why its happening. It can be wise to talk with a doctor to rule out any possible causes for the symptoms youre experiencing. They can help you rule out more serious conditions so you can begin to learn how to cope with stress.

Some Coping Strategies Are Not So Great

But people have other ways of coping that arent quite as effective. For example, lots of people use screen time watching TV or movies and surfing the net to distract themselves from stress. But in the Stress in America survey, relatively few people said screen time was truly effective as a stress management strategy.

Some coping strategies give people temporary relief, but can cause other problems. For example, people may feel relief from stress after eating junk food or having a few drinks. But both can cause health problems if they become habits.

That doesnt mean you should never watch TV or eat the occasional bag of chips to distract yourself from stress. Almost everybody does things like that sometimes. But its a good idea to learn about other coping strategies that may be more helpful.

Here are some proven coping methods that are both effective and low-risk. Some of them are first aid strategies that help us manage stress in the moment. Others are stress maintenance strategies that build our ability to deal with stress or help us recover from it.

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Recognising Your Stress Triggers

If you’re not sure what’s causing your stress, keep a diary and make a note of stressful episodes for two-to-four weeks. Then review it to spot the triggers.

Things you might want to write down include:

  • the date, time and place of a stressful episode
  • what you were doing
  • a stress rating

You can use the diary to:

  • work out what triggers your stress
  • work out how you operate under pressure
  • develop better coping mechanisms

Doctors sometimes recommend keeping a stress diary to help them diagnose stress.

Change What You Can And Accept What You Cant

Coping with Stress

Be proactive and make changes that can help reduce your stress. If its a crazy schedule that has you on edge, find the balance you need to take care of the necessities and still have some self-care time. If its a person thats bothering you, communicate your feelings respectfully and be open to discussion. Having constructive conservations about the problem is much more useful than just bottling up your stress and resentment. You cant change all the stressors in the world, however, so sometimes the best way to cope with stress is by accepting the situation as it is. Instead of trying to control what you cant and adding more stress to your life, focus on controlling how you react and feel instead.

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What The Interviewer Wants To Know

The interviewer really wants to know whether you can handle job-related stress, and what you do in particularly stressful situations at work. This is especially important if youre interviewing for a position where stress is an integral part of the job. That’s because job stress can have a negative impact on workplace performance.

The hiring manager may also be wondering whether stressful issues outside of work can impact your job performance. Employers look for candidates who can deal with a range of stressful situations, whether these are personal or work-related.

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.

summary

Also Check: How Does Breathing Help With Stress

Coping Skills For Teenage Anxiety

  • Exposure therapy for anxiety: More than one quarter of Americans will experience an anxiety disorder during their lifetime.Exposure therapy can be an incredibly effective way to overcome certain types of anxiety, by training your mind to realize that whatever youre anxious about will not come to fruition most of the time.By experiencing what youre anxious about, youll learn that its not too bad, and your anxiety is much worse than the thing you were feeling anxious about.
  • Listening to music to cope with anxiety: I think we all know that music can make us feel things, right?Some songs can make you feel sad, some songs can make you feel hyped up, some songs can just connect to you and relate to your life on a deep level. Whatever the case may be, it can be a good idea to create playlists that you can get lost in when youre feeling anxious.This is like a form of meditation. Whether frantic and wild jazz is what you like when you feel anxious, or calm and chilled out lofi hiphop is what youre in the mood for, try things out learn which songs can make you feel calmed, relaxed, and comfortable when youre anxious.

Managing Stress During The Interview

Find out how to deal with stress by using effective stress ...

Job interviews are stressful for most people. Even if you’ve interviewed a lot, it can still be challenging to stay calm and collected. You’re meeting new people in a new environment, and you’re trying to sell your credentials to someone who might be your next boss.

There are strategies you can use to handle interview stress and to sell yourself to the hiring manager.

A big part of handling stress is preparation. Be sure to research the company in advance and practice answering common interview questions. The more you practice, the more comfortable youll feel in the interview.

You can also reduce stress by avoiding negative thinking . Instead, visualize having a successful interview . Do this visualization in the hours right before the interview.

Use these relaxation techniques. If you start to feel stressed just before the interview, try taking a deep breath or two to relax. During the interview, feel free to take a breath or a sip of water before answering a question. This will give you some time to compose yourself and prepare your answer.

Watch your body language. Your body language during the interview can also help convey that you’re relaxed. Try to avoid fidgeting too much. Stand up straight and look the interviewer in the eye . By appearing calm and confident, you are more likely to feel calm and confident.

Being able to effectively handle a stressful job interview will indicate to employers that you’ll also be able to handle workplace stress.

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Maslows Hierarchy Of Needs

Maslow attempted to formulate a needs-based framework of human motivation, which he termed the hierarchy of needs. According to Maslow, people are motivated by unsatisfied needs. The lower-level needs such as physiological and safety needs have to be satisfied before higher-level needs can be addressed. When an individual becomes overstressed, energy that would otherwise be used for motivational management is shifted to managing stress. The individual no longer feels able to deal with basic physiological needs, because the focus of the stress takes an immediate precedence and the motivational energy is focused on the stressor.

Maslows hierarchy of needs: According to Maslow, one must satisfy lower-level basic needs before progressing on to meet higher-level growth needs. Once these needs have been reasonably satisfied, one may be able to reach the highest level, called self-actualization.

Be An Empathetic And Compassionate Team Worker

In your work, particularly if you are a manager, be clear about your expectations. Promote and model flexibility and recognise staffs extra needs, such as caring responsibilities when working from home.

Experts suggest that supportive communication within the team is crucial in distressing circumstances. It is important to:

  • Discuss and agree beforehand on performance measures and targets
  • Be clear about work schedules and inform colleagues of what works for you and how to fit around the schedule
  • Recognise the value and supportive nature of teams, particularly in taking decisions, to build resilience and support people in coping with times of uncertainty.

Maintaining regular, open and two-way communication with the team, making mental health a normal part of these conversations and reminding on the importance of self-care is vital to protect the mental health and wellbeing of employees during the pandemic.

See MHE infographic on how to promote mental health in the workplace > >

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Setting Incremental And Achievable Goals

Finding small ways to reignite the initial excitement of a plan or project, such as reading about or researching a goal, is also effective. Setting small goals and rewarding progress along the way can keep this spirit alive as well. Maintaining motivation through setting small goals and rewarding these accomplishments is an effective way to maintain a positive outlook and good health. The small goals may be related to engaging in healthy behaviors or positive outlook. Positive self-talk, smiling, or a daily ten-minute exercise routine are all things that can help reduce stress.

Tap Into Meditation And Mindfulness

how to cope with stress ?

Mindfulness activities, including meditation, or prayer if you are a spiritual person, are powerful tools. They can help take the focus from expecting the worst and get your mind to a place of peace.

A mindfulness practice can help you feel more rooted in the present moment, acknowledging that while there is no way to control what happens in the future, you are safe right now. The practice of taking a slow deep breath and bringing yourself back to the present when emotions intensify can be a huge help as you attempt to process conflict taking place overseas.

And if it applies to your belief system, prayer can serve a similar purpose and allow you to feel a bit more grounded, Even from a spiritual point, prayer and relying on ones faith is very important during this time. It can actually help to relieve some of the anxiety and depression one may feel, says Martin.

Also Check: Can Stress Make You Sleep More

How Patient Education Combats Stress And Anxiety

As we discussed in a recent post, doctors appointments are stressful for many patients. Whether they are afraid of possible exposure to illnesses or anxious that a diagnostic test might be painful or yield bad news, patient education can help reduce patients anxiety.

For those anxious about Covid exposure or fearful of a diagnostic test, patient education can ease stress.

For instance, if patients have been putting off routine appointments out of fear of getting Covid, let them know what steps your practice is taking to keep patients safe. On your website and social media pages, that explain any new cleaning and safety procedures youve implemented.

Or if you find that cataract surgery patients, for example, are frequently stressed or fearful about the procedure, you might show them an illustrated animation that shows the surgery is actually quite simple and painless. In some cases, fear of the unknown can cause more stress than knowing what to expect.

Stress management techniques

When dealing with stressed-out patients, Dr. Stephen Lupe, a clinical health psychologist and assistant professor of medicine at the Cleveland Clinic Lerner College of Medicine at Case Western Reserve University, said on a podcast that he focuses on things the patient has control over.

Help stressed patients focus on things they can control, such as turning off the news or doing some calming breathing techniques.

For more tips on engaging and educating your patients, .

Learn To Avoid Procrastination

Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.

Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .

Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.

Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.

summary

Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.

Yoga has become a popular method of stress relief and exercise among all age groups.

While yoga styles differ, most share a common goal to join your body and mind.

Yoga primarily does this by increasing body and breath awareness.

Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .

However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.

In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.

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Recommended Reading: How To Let Go Of Stress

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