Convert Negativity To Positivity
There are two sides constantly battling inside of us one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?
What if I mess up this speech? What if Im not funny enough? What if I forget what to say?
Its no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy a belief that comes true because we are acting as if it already is. If you think youre incompetent, then it will eventually become true.
Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: Ill ace this speech and I can do it!
Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative what ifs.
Heres a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:
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.
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.
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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
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,
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Be Clear On Requirements
A factor known to contribute to job burnout is unclear requirements for employees. If you dont know exactly what is expected of you, or if the requirements for your role keep changing with little notice, you might become extremely stressed.
If you find yourself never knowing if what you are doing is enough, it may help to have a talk with your supervisor. You can take the time to go over expectations and discuss strategies for meeting them. This can relieve stress for both of you!
Adopt The 4 As: Avoid Adapt Alter Or Accept
Sometimes stress comes to us and there is nothing we can do to avoid it. Some stressors arise as a result of your environment, nature of work or internal conditioning. That means the only option is to change either your reaction or the situation. It is important to apply the 4 As: avoid, adopt, alter or accept.
If you have tried these tips and still nothing seems to be changing, perhaps it is time to take it up a notch higher and see a mental health professional. Remember no one is entirely stress-free. It is how you deal with it that matters.
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Common Sources Of Work Stress
Certain factors tend to go hand-in-hand with work-related stress. Some common workplace stressors are:
- Low salaries
- Few opportunities for growth or advancement
- Work that isnt engaging or challenging
- Lack of social support
- Not having enough control over job-related decisions
- Conflicting demands or unclear performance expectations
How To Answer How Do You Handle Stress
To answer this question successfully, you’ll want to provide specific examples of how you’ve handled stress well in the past. You might also provide examples of times when pressure actually made you work more productively.
Be careful how you respond. If you say you get stressed when you’re given multiple projects, and you know the job will require you to juggle many assignments at once, youll look like you’re not a good fit for the position.
Consider mentioning how a little stress can be a helpful motivator for you. Try to provide an example of a time when the stress of a difficult project helped you be a more creative and productive worker.
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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.
Helpful Organisations For Money Worries
It is important if you are worried about your finances and debts that you do not try to deal with them alone. There is a lot of help and support available to you through organisations such as Step Change and Citizens Advice.
You should also talk to your GP or a trusted health professional if you are worried about how debt is affecting your mental and physical health.
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Giving Your Mind A Rest
For people dealing with high levels of stress, it can be hard to fathom how a few moments of meditation will help. After meditation, the stressors are still there youre still getting divorced, caring for an aging parent, struggling with the demands of a high-stress job. How can a few moments of deep thought possibly help your life?
It may help to think about how muscles get stronger. Unrelenting exercise simply tears down a muscle and leads to injury. Smart exercisers know the value of a day of rest thats when your muscles regenerate and come back stronger than before.
Now think about your mind as an emotional muscle. Unrelenting stress without a break will not make it stronger. Your emotions, your brain and your body need moments of recovery to get stronger from stress.
Its about stress and recovery. Just like you build a physical muscle, just like you build biceps, you have to take the same approach to life stressors, says Jack Groppel, co-founder of the Johnson & Johnson Human Performance Institute, which offers a course called The Power of Positive Stress.
Think of meditation like high-intensity interval training for the brain. During H.I.I.T., you go as hard as you can, then you give yourself a few minutes of recovery before returning to the exercise. This cycle is repeated multiple times and has been shown to be more effective for building strength than long, slow bouts of exercise.
Positive Ways To Deal With Stress
It is important to note that what creates a stressful situation in one person may not affect another. On the same breath, nothing should be taken for granted. Stress does not just happen. It builds up from seemingly inconsequential things.
Over time, small things become big, harmless indulgences become life-threatening diseases and trivial matters become serious. Learning how to prevent stress before it happens is much easier than trying to treat it after its already begun. The first step is to prevent potential stressors from metamorphosing into dreadful stresses. Effective stress management demands that you become vigilant and aware of your lifestyle.
Here are six positive ways to deal with stress:
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Create A Mindful Revolution In Your Own Life
Practicing yoga, exercising, playing a favorite sport, eating a nourishing meal, attending a religious ceremony, chanting, meditating, paying attention to your breathing, reading a beloved book, writing your thoughts in a journal, listening to calming music, painting, and finding a quiet, safe, cozy place to relax are all ways of creating mindfulness. Mindfulness will change the way you deal with stress.
Imagining your life without nagging stressors is another powerful way of refocusing yourself. Be mindful of how you are reacting to stress. Dr. Jon Kabat-Zinns Mindfullness-Based Stress Reduction or MBSR is a trusted method in learning more about ways of coping with stress and chronic illness. The Osher Center for Integrative Medicine at the University of California-San Francisco offers a weekly guided course in Mindfulness-Based Stress Reduction. The University of Massachusetts Medical School in Worcester also offers a MBSR study group for stress management. There are MBSR courses all over the world, offered both online, one-on-one or in groups. You can find one that suits you best here. If you prefer to do some therapeutic work on your own, try the Mindfullness-Based Stress Reduction Workbook.
Be More Realistic About Your Capabilities
It is helpful to remember that most people underestimate how long it will take to do something, and overestimate how much they can do. This means that they end up taking on too much, and then failing to deliver.
Develop the simple habit of doubling your time estimates for any task.
You are then far more likely to under-promise and over-deliver. This will make everyoneincluding youmuch happier than the other way round .
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Practical Ways To Handle Stress
Stress is inevitable. It walks in and out of our lives on a regular basis. And it can easily walk all over us unless we take action. Fortunately, there are many things you can do to minimize and cope with stress. Here are 10 ideas for handling stress without causing more strain and hassle.
1. Figure out where the stress is coming from.
Oftentimes, when were stressed, it seems like a big mess with stressors appearing from every angle. We start to feel like were playing a game of dodge ball, ducking and darting so we dont get smacked by a barrage of balls. We take a defensive position, and not a good one at that.
Instead of feeling like youre flailing day to day, identify what youre actually stressed about. Is it a specific project at work, an upcoming exam, a dispute with your boss, a heap of laundry, a fight with your family?
2. Consider what you can controland work on that.
While you cant control what your boss does, what your in-laws say or the sour state of the economy, you can control how you react, how you accomplish work, how you spend your time and what you spend your money on.
The worst thing for stress is trying to take control over uncontrollable things. Because when you inevitably fail since its beyond your control you only get more stressed out and feel helpless. So after youve thought through whats stressing you out, identify the stressors that you can control, and determine the best ways to take action.
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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Identify What Stresses You Out
Knowing that you are in charge of your life is a crucial part of stress management. The first step to taking control is to identify whats causing you stress. Stress can be caused by more than just obvious things such as new demands at work or dealing with a health issue. Many of the sources of stress lie within our own thoughts, attitudes, and behaviors, so its important to look inward as well. Experts suggest writing down every stressful situation in a journal so you can identify patterns as to whats causing your stress, how you felt, and how youve been able to make yourself feel better.
Can Stress Be Positive
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
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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.
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.
What Happens To My Body When I Experience Stress
People react differently to stress. Some common symptoms of stress include sleeping problems, sweating or a change in appetite.6,7
Symptoms like these are triggered by a rush of stress hormones in your body which, when released, allow you to deal with pressures or threats. This is known as the ‘fight or flight’ response.
Hormones called adrenaline and noradrenaline raise your blood pressure, increase your heart rate and increase the rate at which you perspire. This prepares your body for an emergency response.8 These hormones can also reduce blood flow to your skin and reduce your stomach activity. Cortisol, another stress hormone, releases fat and sugar into your system to boost your energy.9
As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long-term, you may be putting yourself at risk from heart attacks and stroke.10
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Accept Help From Family And Friends Or A Trusted Source For Counseling Or Therapy
You are not the only person to ever falter in your goals, and you wont be the last. In our failure, we sometimes learn more about ourselves than when everything is going along swimmingly. Stressful times are not easy to carry alone, and its okay to ask for help.
If you need another person to have a look at your project, or get a second opinion, or if you need to brainstorm a new plan of action, do so. You can seek out friends or family members that you get along with or find a therapist that can offer you a discreet, safe place to air your grievances or reflect on your choices, attitudes, or beliefs and in turn can provide you with professional feedback, clarity and encouragement. Taking the time to build your personal support system, outside of your work life or educational pursuits, is very important in changing the way you deal with stress.
Youre standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body your heartbeat has gone off the charts.
Dont worry, youre not the only one with glossophobia. Sometimes, the anxiety happens long before you even stand on stage.
Your bodys defence mechanism responds by causing a part of your brain to release adrenaline into your blood the same chemical that gets released as if you were being chased by a lion.