Thursday, October 6, 2022

What Is The Best Strategy For Managing Stress

Can Stress Be Positive

TOP TIPS – MANAGING 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

Not Sure What To Do Next

If you or someone you know are finding it difficult to manage mental health issues, try healthdirects Symptom Checker and get advice on when to seek professional help.

The Symptom Checker guides you to the next appropriate healthcare steps, whether its self care, talking to a health professional, going to a hospital or calling triple zero .

Behavioral Strategies For Coping With Stress

Carrie Wilkens, PhD

Ever wonder why its so hard to change a behavior? Maybe you really want to quit smoking, or drinking, or overeating and you have a long list of reasons why changing feels like an important thing to do . And then, in spite of your best intentions, you find yourself turning back to the old behavior.

There are many complex reasons why changing a long-standing behavior pattern can be hard to do. And if you are trying to change a behavioral pattern that involves drugs or alcohol, it becomes even more complicated as psychoactive substances , as well as many behaviors all directly impact the reward centers of the brain. Engaging in these behaviors typically feels good in some way, so they are even harder to give up!

Sohow can you reduce the impact stress has on your ability to make changes? Start by learning to identify the signs that your are stressed and then try to listen to your body and enact some of the coping skills mentioned below.

Recommended Reading: Where Does Stress Acne Appear

Dont Let Workplace Stress Get The Best Of You

Managing a teams doesnt have to be a daunting process. Nor does it have to lead to stressed out employees.

If you set up your system and projects in an organized fashion, set clear expectations, document projects appropriately, and give your employees the right tools to succeed, youll achieve the results youre seeking.

This post was originally published December 17, 2014, and updated May 2019.

Tips To Manage Stress

5 SAT Stress Management Strategies

We all have stress at work, at home, and on the road. Sometimes we can feel especially stressed because of a bad interaction with someone, too much work, or everyday hassles like getting stuck in traffic.

Negative stress can keep you from feeling and performing your best mentally, physically and emotionally. But no ones life is completely stress-free. Its important to know how to manage the stress in your life. Try these three simple techniques for dealing with it.

1. Positive Self-Talk

Negative to Positive

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To really make it work, practice positive self-talk every day in the car, at your desk, before you go to bed or whenever you notice negative thoughts. Its a great practice to teach kids, too!

2. Top 10 Emergency Stress-Stoppers

Emergency stress stoppers are actions to help you defuse stress in the moment. You may need different stress stoppers for different situations, and sometimes it helps to combine them. Here are some ideas:

  • Count to 10 before you speak or react.
  • Take a few slow, deep breaths until you feel your body un-clench a bit.
  • Go for a walk, even if its just to the restroom and back. It can help break the tension and give you a chance to think things through.
  • Try a quick meditation or prayer to get some perspective.
  • If its not urgent, sleep on it and respond tomorrow. This works especially well for stressful emails and social media trolls.
  • Walk away from the situation for a while, and handle it later once things have calmed down.
  • Read Also: How To Deal With Stress And Anxiety Naturally

    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.

    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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    But Wait Where Is All This Stress Coming From In The First Place

    Without question, some jobs are more stressful than others. But, by and large, stress is a personal issue. A certain job, task or encounter may be more stressful for one person than another. Because every employee deals with or expresses stress in different ways, it is difficult to pinpoint and address the root cause.

    While some stress in the workplace is inevitable, employees should not feel constantly overwhelmed by it. Stress can and must be managed in your organization to ensure a positive, thriving culture and meaningful employee engagement. When culture and engagement are healthy, a multitude of other pieces of the successful organizations puzzle fall into place.

    How does your organization work to manage and reduce the stress of its employees?

    Give Up On The Idea That Multitasking Is Effective

    How to Reduce Stress | Best Tips for Manage your Stress

    Task switching keeps you from staying focused at work

    Researchers have been saying for years that multi-tasking does not help us in the way we like to believe that it does. In fact, multi-taskingor whats actually called task switching or cognitive switching is in truth undermining our ability to be productive.

    When we multitask, things take longer, are lower quality, and we often miss key details, which impairs working memory and our ability to learn. Contant task-switching can even lower your IQ! One of the most effective ways as a leader you can start managing stress in the workplace is to get focused on one task at a time, so you can do it quickly and well.

    Dont create a culture of multi-taskers

    If youre a leader, its important to manage your own multitasking because your role is likely to have the biggest consequences. But also, you set the tone for how your teams work. Encourage your employees to cultivate behaviors that support staying focused, and be careful about promoting multitasking. Its not useful behavior. Promote the idea that undistracted work time is important.

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    Practice Progressive Muscle Relaxation

    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.

    Pay Attention To When Youre Feeling Overwhelmed

    Listen to your body

    Are you frequently tired, cranky or hopeless about getting everything done? These are signs of burnout which is becoming increasingly more prevalent. The World Health Organization has even added Burnout to the International Classification of Diseases, making it an official medical condition.

    Pay attention to whats happening in your body. Make downtime a priority.

    Help your team stay healthy

    Offer nutritious snacks and filtered water. Encourage your employees to take mental breaks and disconnect from work. All of this will go a long way to managing stress and helping your team stay focused at work.

    Also Check: What Does The Bible Say About Stress And Anxiety

    Track Time And Tasks Better

    Reduce the stress of tracking employee hours with Hubstaff

    At the end of each day, briefly review what your team accomplished. You can also look at weekly reports, which you can set to automatically email you, from an employee or project level. Compare this activity with your deadlines to manage employees and ensure that things are on track to meet your goals.

    Using the right tracking software will also help you relieve stress as it gives you more insight into how your team works. It can help you understand if your employees have the right resources and the necessary tools to complete their projects and tasks.

    Keeping this in mind will force you to prioritize your tasks and manage them better. This step of managing your business should take no more than five minutes per day but will keep your projects highly organized.

    Ways To Relieve Stress

    Be money savvy this festive season

    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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    Listen To Music On The Drive Home

    Listening to music offers many benefits and can be an effective way to relieve stress before, during, and after work. Playing an uplifting song while you make breakfast can help you start the day off feeling better prepared to interact with the people in your life. Likewise, combating the stress of a long day with your favorite music on the drive home can help you wind down and feel less stressed when you get there.

    Different Stress Management Techniques & Strategies

    These tips are thing we can all benefit from doing more of. The techniques are categorized into three groups:

  • Action Orientated Approaches: used to take action to change a stressful situation
  • Emotion-oriented approaches: used to change the way we perceive a stressful situation
  • Acceptance-oriented approaches: used for dealing with stressful situations you cant control
  • Explore the below options and find what combination works best for keeping your stress levels under control.

    Action-oriented approaches allow you to take action and change the stressful situation.

    As Nelson & Hurrell said:

    Stress is inevitable, distress is not

    1. Be assertive

    Clear and effective communication is the key to being assertive. When were assertive, we can ask for what we want or need, and also explain what is bothering us. The key is doing this in a fair and firm manner while still having empathy for others. Once you identify what you need to communicate, you can stand up for yourself and be proactive in altering the stressful situation.

    You can read more about how to be assertive here.

    2. Reduce the noise

    Switching off all the technology, screen time, and constant stimuli can help us slow down. How often do you go offline? It is worth changing, for your own sake.

    3. Manage your time

    If we let them, our days will consume us. Before we know it, the months have become overwhelmingly busy. When we prioritize and organize our tasks, we create a less stressful and more enjoyable life.

    13. Sleep

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    Stress Management In The Workplace

    Whether it be extended hours, near impossible deadlines, demanding colleagues or unappreciative bosses, workplace stress is something many people are familiar with.

    According to the World Health Organizations definition, occupational or work-related psychosocial stress is the response people may have when presented with work demands and pressures that are not matched to their knowledge and abilities and which challenge their ability to cope.

    But the effects of workplace stress arent simply isolated to the workplace they spill over into our personal relationships, our home lives, and our overall productivity.

    Duke University found that workplace stress was responsible for over 70% of workplace accidents, 50% of absenteeism, and over $300 billion in associated costs .

    These figures require action.

    How Do You Fix Hyperstimulation

    Stress Management Tips for Kids and Teens!

    Treatment for moderate OHSS may involve:

  • Increased fluid intake.
  • Frequent physical exams and ultrasounds.
  • Daily weigh-ins and waist measurements to check for drastic changes.
  • Measurements of how much urine you produce each day.
  • Blood tests to monitor for dehydration, electrolyte imbalance and other problems.
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    Vicious Versus Virtuous Stress Thinking

    Stress is a choice, yet it is often perpetuated by negative cycles of thinking .

    It doesnt have to be this way.

    Using a cognitive-behavioral approach, it is possible to reframe unhelpful beliefs and thinking, and adopt a virtuous cycle of thinking.

    The Vicious Versus Virtuous Stress Thinking worksheet helps you compare unhelpful and helpful thinking regarding an event .

    Build Strong Positive Relationships With People Who Make You Feel Goodand Avoid Those Who Dont

    Research suggests that stress builds up over time, through multiple small interactions with others. By themselves, few single incidents are intrinsically stressful. However, put them together, and the story is very different.

    It is hard to avoid these micro-stressors, because they are too frequent and too pervasive. However, there are ways to address them, and the most important is to focus on your relationships with others. Research suggests that the two most important things you can do are to build strong relationships and connections with people who make you feel good, and avoid those who dont.

    There is more about this in our page on Micro-Stressors.

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    Physical Signs Of Stress:

    Stress can make your body hurt and make you feel sluggish and tired. In fact, sleep disruptions are one of the hallmark symptoms of being overly stressed. Some of the most common physical signs of stress include stiff neck and back pain, headaches, and decreased libido. If you notice any of these symptoms, it is possible that youre dealing with stress! The following are important coping strategies to address the physical symptoms of stress.

  • Practice good sleep hygiene. Yes, there IS such a thing as sleep hygiene, which includes techniques having a consistent sleep and wake up time , avoiding caffeinated and alcoholic drinks close to bedtime, practicing getting into a relaxed state when you go to bed, and shutting off electronic devices.
  • Give yourself regular breaks. Take a walk, stop working and eat a good dinner or talk with a friend. Give your mind a moment to rest and reorganize. Contrary to many peoples first instincts when they are stressed, taking breaks actually makes you more efficient, more energetic, and better able to tackle the challenges in front of you.
  • Exercise regularly. Ironically, exercise is one of the first things to fall by the wayside yet is one of the most important coping techniques in terms of reducing tension and increasing energy! No matter how stressed and frantic you are feeling, remember that a brisk 20 minute walk will likely help.
  • Start With Your Organizations Leadership Structure

    Stress Management Coaching

    Workloads aside, stress in the workplace trickles down from decisions at the top.

    As part of your organizations leadership, you must continuously work to monitor employee stress levels and address any harmful emotional states.

    Your leadership and managerial teams can control stress in the workplace by:

    • Leading by example in every aspect of the business. This includes managing your own stress in a healthy way and ensuring you are not emitting any unnecessary tension in the workplace.
    • Regularly communicating in a transparent manner to all employees about job performance, job responsibilities, company health, company goals and reiterating the company vision.

    When employees feel reassured, know how their efforts fit into the big picture, have a sense of control over their work duties, and understand how the company is doing and what the short- and long-term goals are, work takes on a higher meaning and stress levels are reduced.

    • Expressing gratitude for your workforce in a very genuine manner on a consistent basis. Its important this effort is not forced, or it will come off as inauthentic. Your employees are what make your business tick, so be sure they know how irreplaceable they are by praising deserving individuals and recognizing specific contributions and accomplishments.

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    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.

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