We all respond to stress differently so there is a "no one way to fits all” solution to managing stress. But if you feel like the stress in your life is out of control, it’s time to take action. Stress management can teach you healthier ways to cope with stress, help you reduce its harmful effects, and prevent stress from spiralling out of control again in the future.
No matter how powerless you may feel in the face of stress, you still have control over your lifestyle, thoughts, emotions, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation. The first step is to recognize the true sources of stress in your life. Focus on what makes you feel calm and in control for managing stress naturally.
You can start small and build up your fitness level gradually. Short, 10-minute bursts of activity that elevate your heart rate and make you break out into a sweat can help to relieve stress and give you more energy and optimism. 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 a few easy ways:
Go for a morning walk, Walk or cycle to the grocery store.Use the stairs at home or work rather than an elevator, Park your car in the farthest spot in the lot and walk the rest of the way, Pair up with an exercise partner and encourage each other as you workout. Once you’re in the habit of being physically active, try to incorporate regular exercise into your daily schedule. Walking, running, swimming, dancing, cycling, tai chi, and aerobic classes are good choices for relieving stress.
Reach out to family and friends and connect regularly in person. The people you talk to don’t have to be able to fix your stress; they just need to be good listeners. Opening up is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond. And remember, it’s never too late to build new friendships and improve your support network.
It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.
Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-travelled route. If going to the market is an unpleasant chore, do your grocery shopping online.
Be willing to compromise. When you ask someone to change their behaviour, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
Manage your time better. Poor time management can cause a lot of stress. But if you plan ahead and make sure you don’t overextend yourself, you’ll find it easier to stay calm and focused.
Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favourite radio station, or enjoy some alone time.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with demands.
Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behaviour of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentment. Free yourself from negative energy by forgiving and moving on.
No matter how powerless you may feel in the face of stress, you still have control over your lifestyle, thoughts, emotions, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation. The first step is to recognize the true sources of stress in your life. Focus on what makes you feel calm and in control for managing stress naturally.
These are top Natural ways to Manage Stress and Anxiety-
1: Physically Active
Physical activity plays a key role in reducing and preventing the effects of stress, but you don’t have to be an athlete or spend hours in a gym to experience the benefits. Just about any form of physical activity can help relieve stress and burn away anger, tension, and frustration. Exercise releases endorphins which boost your mood and make you feel good and it can also serve as a valuable distraction to your daily worries.You can start small and build up your fitness level gradually. Short, 10-minute bursts of activity that elevate your heart rate and make you break out into a sweat can help to relieve stress and give you more energy and optimism. 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 a few easy ways:
Go for a morning walk, Walk or cycle to the grocery store.Use the stairs at home or work rather than an elevator, Park your car in the farthest spot in the lot and walk the rest of the way, Pair up with an exercise partner and encourage each other as you workout. Once you’re in the habit of being physically active, try to incorporate regular exercise into your daily schedule. Walking, running, swimming, dancing, cycling, tai chi, and aerobic classes are good choices for relieving stress.
2: Social Engagement
Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal or external events that you perceive as threatening. There is nothing more calming to your nervous system than communicating with another human being who makes you feel safe and understood. This experience of safety—as perceived by your nervous system—results from nonverbal cues that you hear, see and feel.Reach out to family and friends and connect regularly in person. The people you talk to don’t have to be able to fix your stress; they just need to be good listeners. Opening up is not a sign of weakness and it won’t make you a burden to others. In fact, most friends will be flattered that you trust them enough to confide in them, and it will only strengthen your bond. And remember, it’s never too late to build new friendships and improve your support network.
3: Try to Avoid unnecessary stress
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, 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, it’s helpful to think of the four A's: avoid, alter, adapt, or accept.It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.
Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-travelled route. If going to the market is an unpleasant chore, do your grocery shopping online.
4: Massage for stress management
Everybody loves a massage. But you know that massage used as a stress reliever for thousands of years? Historically, the Chinese used massage to open blocked energy channels in order to improve health, the “father of western medicine,” used friction for physical healing treatments. Today, we use massage to relax tense muscles, reduce pain and improve circulation, which can all do wonders for managing stress and anxiety.5: Alter the situation
If you can’t avoid a stressful situation, try to alter it. 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. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. If you don’t voice your feelings, resentment will build and the stress will increase.Be willing to compromise. When you ask someone to change their behaviour, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
Manage your time better. Poor time management can cause a lot of stress. But if you plan ahead and make sure you don’t overextend yourself, you’ll find it easier to stay calm and focused.
6: Adapt to the stressor
How you think can have a profound effect on your stress levels. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. Regain your sense of control by changing your expectations and attitude to stressful situations.Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favourite radio station, or enjoy some alone time.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with demands.
7: Accept the things you can’t change
Many sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behaviour of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentment. Free yourself from negative energy by forgiving and moving on.
No comments:
Post a Comment