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Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. The following stress management tips can help you do that. Stress management starts with identifying the sources of stress in your life.
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:. 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. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:. While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective.
Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress. There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. So make it a point to connect regularly—and in person—with family and friends.
They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.
Nurturing yourself is a necessity, not a luxury.
Set aside leisure time. Include rest and relaxation in your daily schedule.How to Manage Stress? - Sadhguru
This is your time to take a break from all responsibilities and recharge your batteries. Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a of ways. Take up a relaxation practice. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.
Poor time management can cause a lot of stress. The good news: there are things you can do to achieve a healthier work-life balance. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.
Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early.
The rest of your day will be more pleasant as a result. Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. Delegate responsibility. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step.
In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress. Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat.
Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. Reduce caffeine and sugar. Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Get enough sleep. Adequate sleep fuels your mind, as well as your body.
Feeling tired will increase your stress because it may cause you to think irrationally. The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.
Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you. Stress Management — Learn to manage your stress. American Heart Association.
Harvard Health. Tolerating Distress — Workbook and information sheets to help you manage feelings of distress.
How you acted in response. What you did to make yourself feel better. Tips for building relationships Reach out to a colleague at work. Help someone else by volunteering. Have lunch or coffee with a friend. Ask a loved one to check in with you regularly.
Accompany someone to the movies or a concert. Call or an old friend. Go for a walk with a workout buddy. Schedule a weekly dinner date. Meet new people by taking a class or ing a club. Confide in a clergy member, teacher, or sports coach. Get more help. Harvard Health Tolerating Distress — Workbook and information sheets to help you manage feelings of distress.
Centre for Clinical Interventions Building Your Resilience — Learn how to increase your resilience in the face of stress and hardship. Print PDF. Whether in your personal or professional life, taking on more than you can handle Anyone need stress relief a surefire recipe for stress. Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship. Take control of your environment.
If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks.
Often, this involves changing the way you communicate and operate in your daily life. Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way. Be willing to compromise. When you ask someone to change their behavior, be willing to do the same.Anyone need stress relief
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Stress: 10 Ways to Ease Stress