Get Him Involved In A Physical Activity
Do something active together that involves physical workouts. Physical activity increases the production of the hormone testosterone, which decreases the stress hormone.
Other ways of increasing testosterone include focusing on his achievements, encouraging him to go see his friends and having sex.
Exercising together also creates and opportunity for the two of you to spend more quality time together. From jogging to riding bikes around the block, and regardless of the activity both of you choose, getting active will allow him to calm down and release stress.
Who Is This Stress Quiz For
Answer the quiz questions below to see if you or a loved one may be suffering from too much stress.
The questions below relate to life experiences common among people who are enduring a significant amounts of stress. Please read each question carefully, and indicate how often you have experienced the same or similar challenges in the past few months.
Spend The Whole Day Alone
If you get recharged by spending time alone, youre going to have to eventually just give yourself the space to recuperate and work through your stress alone.
Send the kids to their friends house for the day, kick the husband out to go play sports with his friends, whatever you need to do to get that one day of solitude.
And when you have it, plan for it.
Are you going to lounge around all day in your pajamas?
Are you going to get something done that has been stressing you for out forever?
Are you going to indulge in all of your favorite foods that your family isnt invited to share?Do what you need to do and enjoy the time spent alone.
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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.
Finding The Right Words In A Stressful Situation
Stressful situations arent supposed to be easy. If youre trying to help a loved one work through their own anxious feelings, you have an opportunity to say the right thing. These messages above are a kind, thoughtful way to respond without increasing their stress.
Nobody likes to be told to stay calm or move on. No matter how simple the situation seems from the outside, feelings are valid in their own way. Be mindful of your own response and be a strong listener. As long as youre focusing on acknowledging their experience and feelings, youre making a positive step in the right direction.
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Focus On Just Two To Three Stressors At A Time
You cannot deal with everything or everyone in your life that makes you feel stressed. Instead, focus on just two or three main stressors at a time.
If you use a stress diary, or a tool like our quiz Whats Stressing You Out?, it is easy to identify the most common and/or most stressful situations in your life. You can then start to work out what you can do to resolve them.
Once you have sorted your top stressors, you can then move onto lesser stressors.
Make Time For Fun And Relaxation
It is important to include time for fun and relaxation in your schedule. These are important for helping you to feel good generally, and that in turn reduces stress, and keeps you healthy. Looking forward to doing things that you enjoy, and that give you pleasure, helps when you have to cope with less pleasant aspects of life. Whats more, laughter has huge positive benefits for both mental and physical health.
If you are working hard, and are conscientious, however, it can feel wrong to take time out to relax and have fun.
It is therefore important to remember that you and your health are important. You should not ignore your physical or mental health in favour of more urgent activities.
If you consciously put relaxing or fun activities into your diary, and think of this as a way to keep yourself healthy and able to work, you are likely to feel much more positive. This, in turn, will mean that you feel less guilty, and therefore stressed, about doing it.
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Take Care Of Yourself
It might not have even crossed your mind, but taking care of yourself is pretty important too.
I know that you probably think this would be the worst time to also focus on yourself and put all your resources into looking after your boyfriend. However, research shows that when one partner is stressed out in a relationship, its bound to rub off on the other.
You cant help him if youre also stressed out. You should have an activity that you can do alone to give yourselves space to work out your own stress as well.
Once your own stress has reduced, you can then focus on helping your boyfriend. You arent good to anyone else if you arent any good to yourself.
What To Say To Someone Whos Stressed About Family
Family troubles come in all shapes and sizes. They might have a disagreement with their partner or a complicated situation with their siblings. No matter the situation, diffuse their anxiety with some words of kindness.
9. Be gentle with yourself. Youre doing your best.
Family issues can quickly grow out of control, and sometimes we cant handle them on our own. Let your loved one know theyve done the best they could, and that they dont need to handle everything themselves.
10. Focus on your own progress, not perfection.
Family life isnt perfect. Even if things dont go according to plan, we can make the most of where we are in our journey by focusing on the smaller steps along the way.
11. You dont have to answer for other peoples mistakes.
When things go wrong, how do we avoid placing blame on ourselves? Let your loved one know that they dont have to be accountable for the choices of others.
12. Lets think of a plan for what to do next.
It helps to have an idea of how well move forward. A lot of our anxiety comes from not knowing whats happening. Thinking creatively about how to make a positive change is a great way to help.
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When To Seek Help
If stress is affecting your work, school, home life or relationships, and you feel you cant manage it alone or with support from a loved one, seek help from a doctor who may refer you to a psychologist.
The Australian Psychological Society has a Find a Psychologist service, which can be used to locate a psychologist in your local area call 1800 333 497.
Worried You May Be Suffering From High Stress
Take our 2-minute stress level quiz to see if you could benefit from further diagnosis and treatment.
If you are experiencing any of these signs you may want to take action to reduce stress today. Here are some simple but revealing questions you can ask yourself to pinpoint areas for improvement or change. Asking the right questions can identify what improvements you can make to feel more relaxed and in control of your health.
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Remember To Seek Help And Support When You Need It
Remember, that it is okay to ask for professional help. If you feel that you are struggling to manage on your own, then you can reach out. It is important to know that you can get help as soon as possible, and that you deserve to get better.
The first person to approach is your family doctor. He or she should be able to give advice about treatment, and may refer you to another local professional. Cognitive Behavioural Therapy and Mindfulness based approaches are known to help reduce stress. There are also a number of voluntary organisations which can help you to tackle the causes of stress and advise you about ways to get better.
Anxiety UK runs a helpline staffed by volunteers with personal experience of anxiety from 9:30-5:30, Monday to Friday. Call 08444 775 774.
Citizens Advice provides free, independent and confidential advice for a range of problems as well as providing information on your rights and responsibilities.
StepChange provides help and information for people dealing with a range of debt problems. Freephone 0800 138 1111.
Mind provides information on a range of mental health topics to support people in their own area from 9.00am to 6.00pm, Monday to Friday. Call 0300 123 3393 or email .
Rethink Advice and Information Service
Rethink provide specific solution-based guidance – 0300 5000927 Fax: 020 7820 1149 email .
Specialist mental health services
Cut Down On Energy Drains
Certain parts of your life can drain your energy. Life coaches refer to these as tolerations, and they can be anything from a person who brings negative energy or high demands, a messy desk that makes you slightly more tired when you look at it, to a part of your day that you wish you could just avoid.
Much of the time, we get so used to these drains that we dont notice how many of them we have in our lives, and we dont try to eliminate them. Other times, we start feeling overwhelmed by themlike were being pecked to death by ducks. Either way, by becoming more aware of them and cutting down on drains when you can, you may be able to free up enough time and energy to engage in more make me happy activities.
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How Frequently Have You Had This Feeling
Rate your frequency or experience in the past month, using 0, 1, 2, or 3, from lowest to highest.
- Felt tense, nervous, anxious, or upset.
- Felt sad, depressed, down in the dumps, or hopeless.
- Felt low energy, exhausted, tired, or unable to get things done.
- Couldnt turn my thoughts off long enough at nights or on weekends to feel relaxed and refreshed the next day.
- Found myself unable to sit still, and had to move around constantly.
- Was so upset that I felt I was losing control of my feelings.
- Have been preoccupied with a serious personal problem.
- Have been in unpleasant situations that I felt hopeless to do anything about.
- Felt tired in the morning, no energy to get up or face daily activities.
- Have had problems concentrating on things, or remembering names.
- Feel I could be doing a great deal more to take care of myself and keep healthy.
- Dont feel I have much control over the events in my life.
- No matter how hard I try, I cant seem to accomplish what I want.
- Have been continually frustrated in my life by bad breaks and people not living up to my expectations.
- My standards are very high for my own activities.
- When something difficult or stressful is coming up, I find myself thinking about all the ways that things can go poorly for me.
- My life is empty and has no meaning.
- Often run into problems I cant solve.
- Am not able to give what I would like to the people closest to me.
- Have not felt close to or accepted by the people around me, both family and friends.
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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Develop A Positive Self
The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren’t helpful. If you’re constantly thinking things like, “I don’t have time for this,” and “I can’t stand this,” you’ll stress yourself out.
It’s important to learn to talk to yourself in a more realistic, compassionate manner. When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue.
Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.
Types Of Stressors To Contribute To Your Feeling Stressed All The Time
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Symptoms Of Uncontrolled Stress
Like in any medical condition, the starting point towards the resolution of the problem that is stress is symptom recognition. Stress is your bodys way of protecting you it is a normal physiological response to any threatening event that comes your way. But beyond a certain point, stress stops being helpful and starts causing harm to your health and life in general. Below are some of the common warning signs and symptoms of too much or uncontrolled stress. If you seem to be experiencing many of the symptoms listed, then it likely indicates that you are not coping with the stress in your life effectively.
Cognitive symptoms refer to problems that have anything to do with brain processes like thinking, attention, perception, memory, reasoning, and problem solving. The most commonly observed cognitive symptoms of poorly managed stress are as follows:
If you make your own coffee in the morning, chances are youre only making the same boring kind everyday. Now its time to put an end to the cynical habit and turn you into an instant coffee connoisseur.
For those who dont know, there are officially 38 different ways to make coffee. All, except decaffeinated versions will give you the same buzz that can either make you extremely productive or give you anxiety.
The only difference here is taste. And when it comes to coffee, taste matters. A lot.
Breathing And Relaxation Exercises
Many people find exercises that focus on breathing and muscle relaxation to be helpful in relieving stress. The playlist below will help you to understand how stress works and start feeling better. These exercises can be done anywhere and are designed to help you feel more relaxed in general, as well as helping you feel calmer if you are becoming stressed.
This playlist is free to download, and you can also stream it using the Soundcloud website or app. You can download and listen to individual tracks if there are particular exercises that work best for you. If you’re listening to it for the first time, it’s best to start from the beginning.
To access a BSL version of this playlist, .
Find out more by checking out these 10 stress busters.
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Get A Hug From A Loved One
Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.
When you hug someone, oxytocin is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure. It reduces the stress hormone norepinephrine and can produce a sense of relaxation.
So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.
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At the Benson-Henry Institute, Dossett teaches her patients evidenced-based mind-body skills to reduce anxiety, ranging from mindfulness meditation , yoga, and breathing. Getting social support is also crucial theres nothing like calling a sympathetic friend who can talk you down off the ledge, Dosset says.
Even squeezing a stress ball or playing with your childs fidget spinner can make you feel good, reduce anxiety, or at least momentarily distract you from what stresses you.
When were feeling stressed out, its natural to want to withdraw from life, but a more beneficial way of dealing with it is to use coping skills and tools that work for you, says Gupta, whether that’s problem-solving or focusing on your breathing. Once you have these skills under your belt, youll be able to pull through the next stressful situation more easily.
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