Manage Your Stress In The Middle Of A Stressful Situation
Have a few techniques ready to help you manage stressful moments.
Close your eyes and take five deep breaths, count to ten, or think through three different possible responses to a stressful situation before speaking or reacting.
Sometimes just removing yourself from a stressful situation and giving yourself the space to think clearly can help defuse a stressful moment.
Recognize that you are under stress. Identifying that youre stressed can help you adjust your response to stress.
Try to act and respond in a calm, collected manner even if you are upset. Staying calm will be more natural and feel like less of an act over time.
A positive mindset is a powerful thing. Instead of focusing on the problem and thinking negative thoughts, put a positive spin on things. Is there a silver lining to the situation? A positive attitude can help pull you out of a stressful moment.
Think of things that make you happy: a funny memory, your favorite vacation, the most beautiful place youve ever been.
Memorize a phrase that brings you peace and comfort. It can be your favorite Bible verse, words of wisdom from a philosopher, or an ancient proverb.
While stress is a normal part of life, its important to know to seek help for stress. Talk to your doctor if you feel like stress is getting in the way of your daily life.
Five Ways Managers Can Reduce Employee Stress And Burnout
The World Health Organisation recognise employee burnout as an occupational hazard that leads to:
- Reduced energy and exhaustion
- Reduced employee engagement and productivity
Burnout is caused by prolonged exposure to stress and is often associated with further mental health difficulties. Itâs a phenomenon thatâs been recognized as affecting employee work for some years.
However the effect of the pandemic, causing an increase in working from home, alongside an evolving 24/7 work culture, has made it even more difficult for employees to truly switch off from work and maintain boundaries which naturally reduce stress by ensuring space for effective recovery.
The reduced direct contact with employees caused by working remotely also means that it’s more challenging to monitor individuals and know when to act as a manager, to prevent employee burnout.
This in itself can be a source of stress for conscientious high-level staff, increasing their own risk of experiencing job burnout. Research on burnout indicates that employees who care deepest about their work are most susceptible to it. This means that some of our most valuable employees as well as ourselves could be at risk of burnout.
Savvy companies recognise the actions of their managers reduce burnout and can also potentially increase it. Because of the impact of burnout on employee engagement and productivity, it makes good business sense to optimise and promote actions that reduce stress and the risk of burnout.
Tip : Practice The 4 As Of Stress Management
While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction. When deciding which option to choose in any given scenario, its helpful to think of the four As: avoid, alter, adapt, or accept.
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Tips For Coping With Stress To Reduce The Amount Of Negative Behaviors That Adversely Affect Your Heart
It is undeniable stress is a part of everyday life. Trying to balance work and family and still find time to do things you enjoy can be challenging. This culminates into the perfect storm when excessive daily stress collides with society pressures to always be better, wealthier and more successful. Behaviors used to cope with stress like overeating, drinking alcohol, smoking, working too much, procrastinating, and sleeping too much or not enough can be detrimental to your heart health and cardiovascular system.
Did you know that stress sets off a chain reaction where your body releases adrenaline, a hormone that increases your respirations and heart rate? This is part of the fight or flight response that is built into your body to help cope in dangerous situations. In small increments, this state is helpful however, when you are under excessive stress on a regular basis, these responses become harmful.
Learning to cope with stress in your life will reduce the amount of negative behaviors that adversely affect the cardiovascular system.
Quick Stress Relief At Work
Meetings. During stressful sessions, stay connected to your breath. Massage the tips of your fingers. Wiggle your toes. Sip coffee.
On the phone. Inhale something energizing, like lemon, ginger, peppermint. While talking, stand up or pace back and forth to burn off excess energy, or take calls outside when possible.
On the computer. Work standing up. Do knee-bends in 10-minute intervals. Suck on a peppermint. Sip tea.
Lunch breaks. Take a walk around the block or in the parking lot. Listen to soothing music while eating. Chat with a colleague.
Your workspace. Place family photos on your desk or mementos that remind you of your life outside the office.
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Ways Older Adults Can Reduce Stress
It has been verified through scientific exploration that more than 80 percent of all diseases are due to stress and strain that originate in the mind and reflect on the body.
American Medical Association
Its been said that stress is the cause of all disease. Not just the stress you feel when under a tight deadline or when a political argument erupts at Thanksgiving , but a combination of physical, chemical and emotional stressors youre likely not even aware of.
The good news is that even if youre not aware of these stressors on your mind and body, there are numerous ways to mitigate their negative effects. So in honor of April being Stress Awareness Month, lets take a second to define stress and learn how we can get rid of it.
Ways To Relieve Stress
The best way to manage your stress is to learn healthy coping strategies. You can start practicing these tips right away. Try one or two until you find a few that work for you. Practice these techniques until they become habits you turn to when you feel stress. You can also use this coping strategies form to see how you respond to stress.
Stress-relief techniques focus on relaxing your mind and your body.
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Have You Tried Sageing
Sageing is a wonderful tool to reduce anxiety and stress, as well as calming the heart and soul when you have absorbed too much energy from individuals.
Sageing is also great to release baggage and emotional drainage from your body now youâre most likely thinking that you need something scientific to back this up but I can only write from my former experience being 67 pounds with Chronic Depression, anger, anxiety, and no lie I could have killed someone.
I suddenly remembered what I started to do as a child and that was sagging- and I started implementing that in my routine since then I have noticed my bones releasing air and regaining strength. I have also noticed a decrease in my bloating and gas this helped a lot to end my bloating problems and to make me feel more attractive.
I was stressed around many individuals because of the gas in my stomach and couldnât control my bowel movements but with sagging, everything was in control after a few months.
There are many ways how to sage but you can check out this youtube that I created here and I thoroughly speak about the benefits of sageing all over my channel.
These are the different types of sage-
You have the paleo Santo which comes from wood.
I have all three and they are amazing subscribe to the blog through my email list, so you can know how to use the different types of sage.
Practicing Even A Few Minutes Per Day Can Provide A Reserve Of Inner Calm
We all face stressful situations throughout our lives, ranging from minor annoyances like traffic jams to more serious worries, such as a loved one’s grave illness. No matter what the cause, stress floods your body with hormones. Your heart pounds, your breathing speeds up, and your muscles tense.
This so-called “stress response” is a normal reaction to threatening situations, honed in our prehistory to help us survive threats like an animal attack or a flood. Today, we rarely face these physical dangers, but challenging situations in daily life can set off the stress response. We can’t avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them.
One way is to invoke the “relaxation response,” through a technique first developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson, editor of the Harvard Medical School Special Health Report Stress Management: Approaches for preventing and reducing stress. The relaxation response is the opposite of the stress response. It’s a state of profound rest that can be elicited in many ways. With regular practice, you create a well of calm to dip into as the need arises.
Following are six relaxation techniques that can help you evoke the relaxation response and reduce stress.
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Talk About Your Problems
If things are bothering you, talking about them can help lower your stress. You can talk to family members, friends, a trusted clergyman, your doctor, or a therapist.
And you can also talk to yourself. Itâs called self-talk and we all do it. But in order for self-talk to help reduce stress you need to make sure itâs positive and not negative.
So listen closely to what youâre thinking or saying when youâre stressed out. If youâre giving yourself a negative message, change it to a positive one. For example, donât tell yourself âI canât do this.â Tell yourself instead: âI can do this,â or âIâm doing the best I can.â
Highly Effective Tips For Relieving Stress
There isn’t a one-size-fits-all option when it comes to stress relief, however. What works for one person might not work for another.
And what works for you at home might not be an option when you’re at work or in the community .
So it’s important to have a variety of stress relief tools at your disposal. Then, you’ll be able to pick a strategy that works best for your current circumstances.
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Eat Nutritionally Dense Foods And Avoid Sugar
A less commonly known stressor comes in the form of foods lacking nutritional density.
In todays society its all too easy to consume foods that are nearly devoid of nutrition. Fast food restaurants are at every major intersection and if not youll often find instead a drug store stocked to the ceiling with potato chips, sugary snacks and refined foodstuffs.
In an age where its well-documented that we as Americans are, year by year, gaining more weight, experiencing more chronic pain, and dying more and more from conditions associated with severe cognitive impairments, we cannot ignore the fact that our poor diets play a role.
And nutritions impact on the brain cannot be overstated. Its critical to our mental health and stress levels that the food we eat be chock-full of vitamins and minerals our bodies need to optimally function. This generally means a diet low in carbohydrates and high in healthy, saturated fats. Recommended diets include an abundance of vegetables, fish, meat, poultry, nuts, eggs and salads.
And if you do nothing else nutritionally to reduce your stress, perhaps the #1 recommendation we can make is this: AVOID SUGAR.
To summarize, some important ways to reduce stress on your body are:
- Increase mindfulness
- Engage in subtler forms of body manipulation like Tai Chi and massage
- Become active within your community and cultivate warm relationships
- Eat nutritionally dense foods and avoid sugar
How To Meditate To Reduce Stress
There are many ways to meditate, and the best way to find what works for you is to experiment. However, here are a few tips to get you started:
1. Find a quiet place where you can relax without distractions.
2. Sit in a comfortable position with your spine straight.
3. Focus on your breath and breathe deeply and slowly.
4. When your mind wanders, gently bring your attention back to your breath.
5. Stay relaxed and focused, and dont strive for perfection.
6. Practice regularly to get the most out of it.
7. Remember that there are no right or wrong ways to meditate, so just do what works for you.
8. If you find it difficult to meditate on your own, consider joining a class or group.
Meditation can be a great way to reduce stress, so give it a try! You may be surprised at how much it can help.
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Reduce Student Stress In The Classroom With These 6 Tips
by TeachThought Staff
How do you make your students feel?
Research is starting to show pretty conclusively that the answer to this question can have a profound effect on the learning that occurs within your class or school. More specifically, children who are anxious about their learning, their abilities, their homeworkalmost anythingwill have elevated levels of cortisol, the hormone associated with stress.
Though cortisol has its benefits, a perpetual state of elevated cortisol levels, or even regular spikes in levels are damaging to the body in numerous ways, including impaired cognitive abilities. Studies also show that increased instances of elevated cortisol levels leads to lowered cortisol levels down the road, which is also problematic. The other, more immediate effect is that the physiological energy needed for the body to regulate stress hormone levels detracts from the energy available to focus on learning.
Weve all seen children in obvious states of emotional distress and its well known that students in such a state are incapable of much learning. But students with less visible, perhaps lower levels of stress or anxiety are also affected. The notion of stress in this case is very broad, and many kids, parents are unaware of the effects of these stressors. Things like too much video game time, too little breakfast or tension in the home can have profound effects on students levels of stress which can mean an imbalance of cortisol.
Quick Stress Relief On The Go
In traffic. Play music or listen to an audiobook. Take a different route to see something new. Do neck-rolls at stoplights. Sing in the car to stay awake and happy.
Public transportation. Take a break from reading, cell conversations, and music to tune into the sights and sounds around you. Try noticing something new, even if youre on the same old bus ride.
Running errands. Wear a special perfume or lotion so you can enjoy it while you rush from place to place. Carry a stress ball in your pocket. Take a mental snapshot or postcard at each destination.
Waiting in lines. Instead of worrying about time slipping away, focus on your breathing. People watch. Chat with the person ahead of you. Chew a stick of minty gum.
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Take The Team Out On Company Offsites
If you really want to give your employees a break, take them somewhere fun to get their minds off workplace stress and bond with each other. The possibilities are endless: you could go to a vineyard, grab a drink together at the local pub, check out a baseball game, or have a picnic in the park.
The activity you choose isnt important. Whats more important is the spirit of getting out to do something fun together, to take away from the day-to-day stress at work. Not only will it help reduce workplace stress, it will also help your employees build personal connections and work better together as a team.
Handling Stress In The Moment
Small amounts of stress can help you accomplish difficult tasks. However, too much acute stress, or sustained chronic stress, can be harmful. Stress management techniques help reduce your overall level of stress. Tools to manage stress often include things like meditation, relaxation techniques, and talking to a medical professional these are effective ways to reduce stress levels, but they dont necessarily help you while youre in the middle of a stressful experience. So what can you do to manage stress in the moment?
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Procrastination As A Mental Health Symptom
The source of procrastination sometimes runs a little deeper than a difficulty regulating emotions.
If you live with anxiety, for example, you might spend a lot of time worrying about what specific tasks involve or feeling nervous about what could go wrong. These kinds of fears can absolutely lead to delay.
The link between anxiety conditions and perfectionism can also play a part in procrastination. When you dont believe you can do something perfectly, you might feel anxious about doing it at all and continually put it off instead.
Depression, which often wears away at energy and self-worth, can also involve procrastination. You might neglect certain responsibilities because you cant muster up the motivation to complete them, or because you doubt yourself and your skills.
Procrastination can also result from
Pay Attention To Sleep
Some people have a hard time going to sleep even at night, because of too much stress or worry. Sometimes, such worry or stress leads to sleep disorders. On the other hand, a sleep disorder may come first, and result in anxiety in the long run. Having said that, research has found out that sleep deprivation may contribute to the aggravations of anxiety.
Moreover, a lack of sleep also increases your risk of developing heart disease or heart failure. Some may also increase their risk of having high blood pressure, heart attack, stroke, obesity, and irregular heartbeat. These are just some of the reasons why you should pay attention to your sleep pattern.
On a much deeper view, disrupted sleep is almost present in other mental health issues like depression, affecting your daily living. For instance, it can negatively impact your work performance, academic performance, cognitive ability, and increases the risk of physical injury. Surely, these health problems that may arise in the future may create additional worries. Therefore, it is better to take care of your sleeping pattern as early as possible.
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