Saturday, August 13, 2022

How To Deal With Life Stress

Handy Pdfs & 1 Ppt About Stress Management

How to Deal with Anxiety and Start Living a Happy Life | Jesse GIUNTA RAFEH | TEDxSouthLakeTahoe

Now that weve covered the various stress management solutions, here are some handy downloadable PDFs for creating your personal stress management plan:

For adults and teens, this PDF Stress diary is an excellent template put together by Mindtools.com. It helps make us aware of when we stress, how we stress and how often we stress. Download the diary and make regular entries to start increasing the awareness surrounding your stress.

Its easy for stress to come and go, with us accepting its just part of our lives instead of something that needs addressing. Once we bring our awareness to these key stress components, we can start taking steps to manage it.

Once youve identified how you show stress, you can start fleshing out a plan that works best for you. This Stress management PDF will help you to put in place some solid solutions, such as social support, emotional skills, ideas for a healthy life balance, and how you can best attend to your basic needs.

Specifically for teens, this PDF is an easy to use 10-point plan put together by www.fosteringresilience.com to help manage stress. It has been broken down into four digestible parts for you to work through including:

  • Tackling the problem
  • Taking care of my body
  • Dealing with emotions and
  • Making the world better.
  • If youre looking for a handy PPT, this Reducing Stress Presentation explains how we can best manage our stress by changing our health behaviors.

    Tip #: Incorporate Spirituality

    You dont have to be religious to incorporate spirituality and positive thought into your life. Spirituality is defined in many ways, but at its core, it is about your connection with others, the world around you, and where you find meaning. Studies have shown that individuals who consider themselves more spiritual tend to have higher psychological well-being and better mental health than those who dont.¹³

    Some ways that spirituality can help with stress include:

    Sense of purpose

    Whether through religion, meditation, or positive affirmations, getting in touch with your spirituality helps you gain a greater sense of purpose in your life. It leads you to answer essential questions about what is meaningful and insignificant, which can remarkably reduce stress over trivial issues.

    Connection

    Cultivating your spirituality can give you a greater sense of connection with nature, your community, and the world around you. Finding a spiritual connection in yourself can eliminate loneliness even in times of solitude.

    Relinquishing control

    Through spirituality, you can come to a greater acceptance of the issues in your control and those that arent. Sometimes, letting go of the things that you cannot change is one of the best ways to let go of stress as well.

    Support

    Health

    As noted above, individuals who feel a strong sense of spirituality benefit health-wise as well. They experience less stress, anxiety, and isolation than non-spiritual people, whether alone or in a group.

    Stop Living Only In The Past And The Future Get Present In The Moment

    Being present in the moment involves being in your body and feeling your feelingstwo things that lots of folks actually dont know how to do.

    Ask yourself these two questions: What does fear feel like in your body? What are you afraid of?

    If you dont know the answer to these questions, you probably arent present in the moment. Being present involves vulnerability, humility, and openness.

    Being in the past or the future involves living in your head and ignoring whats going on in your body and emotions.

    The past and the future stop being so relevant and intriguing when youre able to get in your body and feel your feelings. When you can do these two things, you actually want to be in the present moment. Try these tips: How to Live in the Moment and Stop Worrying.

    Read Also: How To Know If You Have Stress

    Wellness Module : Stress And Well

    Feeling overwhelmed?

    If your answer is YES, you are not alone.

    Everyone feels stressed from time to time. Some people, though, say that they feel very stressed most of the time. In fact, 21% of Canadians aged 12 and older rated their life stress as quite a bit or extremely stressful. While stress isnt always bad and can even be helpful, too much stress can affect your well-being negatively.

    Tip #: Take Up A New Hobby

    Overwhelmed? Meet Top Ways to Manage Your Stress

    When stress gets overwhelming, having a hands-on hobby like knitting, drawing, baking bread, or painting can help to ease your mind and reset your body. These activities give your mind a new direction and help take the focus away from the cycling thoughts that come with anxiety.

    Studies have shown that individuals who regularly engage in enjoyable leisure activities experience the following health benefits:¹

    • Lower blood pressure
    • Reduced body mass index
    • Higher levels of positive psychosocial states

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    Prevention Of Workplace Stress

    The prevention of workplace stress is most successful when a combination of both organizational change and individual stress management is used. That is, like any healthy relationship, both parties the employee and the employer make an effort.

    What can the company do to manage stress?

    • Promote leave, rest and breaks
    • Encourage exercise and meditation, both within and outside of work hours
    • Ensure the workload is in line with workers abilities and resources
    • Provide stimulation and opportunities for workers to use skills
    • Boost workplace morale by creating opportunities for social interactions
    • Clearly set out workers roles and responsibilities
    • Encourage participation in decision making that affects individuals roles
    • Encourage open communication
    • Establish no tolerance policy for workplace discrimination
    • Engage an external consultant to suggest a fresh approach to any existing issues
    • Create family-friendly policies to encourage work-life balance
    • and provide training for workplace stress management.

    The figure below summarizes the benefits of workplaces that promote healthy and low-stress environments.

    What if you do not have a healthy workplace, and that isnt likely to change any time soon? Luckily, there are ways for individuals to manage their own stress.

    Personal strategies for stress management are to:

    Stop Surrounding Yourself With People Who Dont Make You Happy

    Honestly, what kind of people do you really like to be around with? People who get you, who see you clearly, who accept your flaws and all people you can be yourself with people who have shared interests.

    How many of those people are in your life? What characteristics do all of the other people in your life have? Why are you compromising by continuing to invest time and energy in people who dont make you happy?

    Do they make you look good? Do you have a story that you have to or need to spend time with them in order to be a better person or because there is no one else to hang out with? Are you tired of me asking so many questions?

    Great! Because Im tired of you spending time with people who dont make you happy. May I suggest owning a goldfish instead?

    Read Also: How Do You Know When Your Stress Level Is High

    Stress No Problem Here’s How To Deal With It

    Do you feel like stress is taking over your life? If so, don’t worry you’re not alone. Stress is one of the most common problems people face today. However, there are plenty of ways to reduce stress and manage it effectively.

    One way to reduce stress is to exercise regularly. Exercise releases endorphins, which have mood-boosting effects. It also helps you to burn off excess energy and tension.

    Another way to reduce stress is to practice relaxation techniques. Techniques such as yoga, meditation, and deep breathing can help you to calm down and relax.

    You can also manage stress by changing your diet. Eat plenty of fruits and vegetables, which are high in antioxidants and nutrients that help to boost your mood. Avoid foods that are high in sugar and caffeine, which can make you feel more stressed out.

    According to the American Psychological Association, stress is the number one problem faced by Americans today. It can lead to health problems such as heart disease and obesity, and can cause difficulty in relationships and at work. But don’t worry – there are plenty of ways to deal with stress!

    Some people find that exercise is a great way to reduce stress. It releases endorphins, which have mood-boosting effects, and it also takes your mind off of your problems for a while. Other people find that relaxation techniques such as yoga or meditation help them manage their stress levels.

    For More Details visit:

    The Benefits Of Focused Meditation

    How To Deal With Stress

    In this style of meditation, what youre really doing is exercising your mental muscles. Your brain is highly affected by dedicated and concentrated meditation practice.

    Scientists have performed countless studies on focused meditation and have found that active meditators have more gray matter volume in their brain and, therefore, offsetting the cognitive decline that comes with aging. So, not only does practicing focused meditation help you learn how to focus better on certain tasks, but it also improves similar functions, such as memory.

    Likewise, it helps in reducing symptoms of depression and anxiety, which our society is currently crippled with. By settling your attention on an object, you are essentially building your ability to observe your thoughts and sensations from a place of objectivity. This allows you to detach from negative self-talk that is often the breeding ground for depression and other mental illnesses.

    From a guided meditation for focus to practicing it yourself, daily meditation for focus comes with several benefits:

    • Itll reduce stress
    • Helps you to focus on the present moment
    • Increase your creativity and imagination
    • And boost your patience and tolerance for things.

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    Stress Survey: What Types Of Stress Are You Coping With

    Problem solving the controllable aspects of a stressful situation is one of the most effective ways to lower our stress. Identifying the problem and breaking it down into manageable chunks is the first step in creating a plan of action.

    You can use this survey to help identify the different sources of stress in your life, and to track your progress in coping with them in a healthy way. Check the boxes beside the sentences you feel apply to you, then brainstorm strategies for coping with or solving each problem. See the Coping with Stress section of this wellness module for more information and tips on how to ensure your coping choices lead to reductions in stress and a healthier, more fulfilling life for you and your loved ones. Try taking the survey once a month to track patterns in your behaviourand the positive and negative ways you manage stress.

    Adapted from: Holmes and Rahe, 1967 Wheaton, 1997.

    About the authors

    Canadian Mental Health Association BC Division helps people access the community resources they need to maintain and improve mental health, build resilience, and support recovery from mental illness. CMHA BC has served BC for over 60 years.

    Anxiety Canada promotes awareness of anxiety disorders and increases access to proven resources. Visit www.anxietycanada.com.

    Select sources and additional resources:
  • Understand Freeze, Fight, Flightyour body’s response to threats at anxietycanada.com/learn-about-anxiety/anxiety-in-youth/
  • Let Go Of Stress That Is Not Your Own

  • Sometimes we take on stress that we do not need to take on. It is important to let go of stress about things that we cannot control or that is not our own.XTrustworthy SourceAmerican Academy of Family PhysiciansOrganization devoted to improving the health of patients, families, and communitiesGo to source
  • Letting go of things that we can’t control is usually easier said than done. It will take some focus and work on your part just to identify the things you can’t do anything about. Try writing down all the things that stress you out or make you anxious. This will allow you to better survey your issues.
  • While it is important to care about others in your life, taking on other people’s stress does not actually help you or the other person.
  • Read Also: Why Does Stress Cause Headaches

    Helping Children And Youth Cope With Stress

    Children and youth often struggle with how to cope with stress. Youth can be particularly overwhelmed when their stress is connected to a traumatic eventlike a natural disaster, family loss, school shootings, or community violence. Parents, caregivers, and educators can take steps to provide stability and support that help young people feel better.

    Best Ways To Manage Stress

    How to cope up with stress at work: Tips you should use

    Meditation can trigger the antidote to stress, called the relaxation response.

    Goal setting and relaxation techniques reduce stress and ease the physical and emotional burdenit can take.

    Stressful experiences come in many forms, such as a demanding job, a chronic disease, or an argument with a loved one. But all types of stressorseven stress from positive experiences,such as planning a partycan result in the same physical and emotional burden on health, especially when you’re an older adult. “As we age, our immune systems are less efficient, and adding stress to that can lead to disease progression or the onset of disease,” says Dr. Ann Webster, a health psychologist at the Benson-Henry Institute for Mind Body Medicine at Harvard-affiliated Massachusetts General Hospital.

    Recommended Reading: Can Stress Cause Uti Symptoms

    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.

    • There is more about this in our pages What is Sleep? and How to Sleep – The Importance of Sleep.

      You can assess your levels of daytime sleepiness with the Epworth Sleepiness Scale.

    Tip #: Shift Your Perspective

    The reality of happiness, stress, and mental health is that its all connected by perspective. If you have ever talked a loved one out of a state of anxiety or depression, you likely know how much perspective dictates the situation.

    Shifting your perspective involves looking at your situation from another point of view. Try answering some of the following questions:

    • If you were your best friend, what advice would you give?
    • Would you see things as dire from an outsiders point of view, or would you have more sympathy?
    • What options are available that you may not have seen from within your microcosm of experience?
    • What are some positive aspects of your situation?

    Sometimes stepping outside of yourself allows you to think outside the box and find new solutions.

    Shifting your perspective about a situation is not always easy, but its one of the most imperative choices you can make to help quell anxiety and stress. Incorporating some of the other tips in this guide can help change perspective, like taking a step away from the situation to immerse yourself in nature or talking to a friend or therapist.

    Even taking a break to do a simple art project, like sketching a drawing, can give your mind a reprieve. This could help you re-envision your situation, options, and potential to overcome the stressors in your life.

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    Reach Out And Touch Someone

    The simple act of touching another person or being touched can ease your stress. James A. Coan, an assistant professor of psychology and a neuroscientist at the University of Virginia, recruited 16 women who felt they had strong support in their relationships. To simulate stress, he subjected each woman to a mild electric shock under three conditions, all while monitoring her brain. The shocks were administered in no particular order while the woman was 1) alone, 2) holding a strangers hand, and 3) holding her husbands hand.

    Notably, both instances of hand-holding reduced the neural activity in areas of the womans brain associated with stress. But when the woman was holding her husbands hand, the effect was even greater, and it was particularly pronounced in women who had the highest marital-happiness scores. Holding a husbands hand during the electric shock resulted in a calming of the brain regions associated with pain similar to the effect brought about by use of a pain-relieving drug.

    Coan says the study simulates how a supportive marriage and partnership gives the brain the opportunity to outsource some of its most difficult neural work. When someone holds your hand in a study or just shows that they are there for you by giving you a back rub, when youre in their presence, that becomes a cue that you dont have to regulate your negative emotion,

    Tip #: Reconcile Your Mental Loops

    How to Deal with Stress | Life Hacks & Tips

    Stress and anxiety often result in circular thought patterns associated with rumination and catastrophic thinking.¹ We play out scenarios in our minds and keep finding ourselves at the same dead-end, feeling helpless and unable to snap out of it. Simply being aware when this happens is the first step to overcoming it.

    When you enter into a ruminating stage where you feel badgered by worry and negative thoughts, there are several ways to address the situation, including:

    • Talk to a trusted friend or family member to help re-center your thoughts.
    • Meditate to allow the thoughts to pass freely through you.
    • Speak with a therapist trained in cognitive behavioral therapy.
    • Practice breathing and visualization exercises.

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