Content

• Steps
• Advice
• Warning

Stress is something each of us has to deal with at times. Whether arising from work, family life, friend relationships, romantic relationships or financial problems, stress always exists. Maybe a little bit of pressure is good for you because it makes you physically and mentally mature, but the pressure is too high and can happen over and over is harmful. Prolonged stress can lead to headaches or other health problems, and limit your performance, education and relationships. Don't let stress invade your life. Try some stress management techniques to prevent and treat it before it destroys your health.

Steps

Method 1 of 5: Change your stressful thoughts

1. 

   Understand that stress begins with our perceptions. Your body reacts quickly to dangerous situations, stimulating a "fight or flight" reflex, and so you can jump out of the head of an oncoming car and escape death. This reaction causes your heart to beat hard, pulse fast, and muscles tighten. However, you may also feel unconsciously that this response is necessary even in non-life-threatening situations, such as traffic jams, impending deadlines or family problems. You should learn to cope with your body's stress response to "brake" in time and allow yourself to relax.

2. 

   
   
   Identify what types of thoughts lead to stress. You may be experiencing negative and unhelpful thoughts that lead to anxiety, which in turn stimulates your body to release stress hormones. This is the right response if you are in a dangerous situation, such as a bear on your way, but it is not appropriate in a traffic jam that makes you late to work. Identify common stressful thoughts by noticing whether they fall into the following situations:
   • The "should" or "must" statements: You have a strict list of the things you "should", "must", or "shouldn't" do. You feel very stressed or anxious if you do not follow the rules correctly.
   • Tragedy: You wait for a worst-case scenario or often "go overboard". Even small things become "terrible" or "catastrophic".
   • Thought "all or nothing": You perceive things as black or white, good or bad. Instead of the perception of complexity (also known as "gray areas") of humans, you assume there is only right or wrong and no neutral.
   • Assuming "miss as": You feel in your heart there are questions and answers about things that make you afraid, such as “What if my child is hurt?”, “What if I failed?”, “What if I'm late ? " and things like that.

3. 

   
   
   Change your thoughts. Sometimes a situation is stressful or not just because of your perception. Pessimism is a prime example of the avoidable pressure we experience. Instead of focusing on the negative and worrying issues, focus on the positive ones.
   • Negative thoughts lead to bad moods, and positive thoughts cheer us up. When you feel depressed, focus on your thoughts. What are you saying to yourself? Try to turn negative thoughts into positives.
   • For example, you might think, "I can never get everything done." Change that mind by turning it around: "If I work at a steady pace and get a good rest, I can finish this job in…. Hour."
   • When you change your perceptions, you can change your stress level. Do your best to see things in positive light and avoid skepticism at all costs.

4. 

   
   
   Challenge negative thoughts. Another way to combat negative thoughts is to ask yourself if there is any truth in it. Debating and disproving your thoughts can help you evaluate objectively instead of immediately accepting it as the truth.

5. 

   
   
   Try writing down two-dimensional information about the problem that is affecting you. Set aside one column for the arguments supporting pressuring thoughts and another column of the critical arguments. If you don't have the time or writing, try to do this in your mind.
   • Write your arguments in the appropriate column. If you are serious about being late for work (and you think “I'll be fired”), your “support” column might say: “Last week I was late twice and this time they will don't forgive me anymore ”; then the column "reviewer" can write: "My boss said that he knew he had to take his children to kindergarten before going to work", "The company's regulations on time and days off allow me to be late. a number of times, but I have not yet reached that level ”, and similar arguments.

6. 

   
   
   Write diary. While journaling may seem bizarre and dull, by regularly recording your thoughts, you can get rid of stress. When you feel bogged down by emotional or emotional stress, write it down in your journal. Putting a pen on paper will give you a sense of relief.
   • Write honestly and courageously. Diary is just for you. Other than you, no one else can read and know what stresses you. It is a safe and non-judgmental place to release all of your worries, emotions, thoughts, and feelings. Once written down, those thoughts will no longer take your mind.
   • Journaling can help you see more clearly and see what's causing your stress.
   • Write down your problems to organize your thoughts. When not properly organized, your thoughts will be lackluster, distracting and stressed. If you face a problem and are hesitating between two solutions, make two columns, one for and one counter. You can divide the paper in half to compare the two ways of handling the situation.
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Method 2 of 5: Avoid Unnecessary Stress

1. 

   
   
   Accept that stress is inevitable. You can gradually reduce stress and learn to cope with it, but you won't be able to completely get rid of stress. Stress is a healthy response to an overwhelming stimulus or perceived threats, and it can be handled in the same healthy way.
   • Stress factors can be unavoidable, including things like school or exams, a busy day at work, a new baby, getting married or moving. Although many events are "good things", they can still be a source of stress in your life.
   • Following healthy practices to manage stress can help you "turn off" the stress alarm system, leaving you in a constant state of stress as you continue living your life.

2. 

   Avoid stress whenever possible. This is obvious, isn't it? Sometimes it's harder to stay away from the source of pressure than you might think. If you know which person or activity is the source of stress, cut off the person or cut the activity from your life, or minimize your exposure. There are at least seven perpetrators of unnecessary pressure; Take care not to fall victim to the following problems:
   • Stress because of the money you have spent (eg, shopping too much, lending money to relatives and friends, etc.)
   • Stir fry at home or at the office
   • Feeling pessimistic
   • Late
   • Spend too much time comparing your life to others on social media
   • Wait until the last minute to complete a task
   • Ruminate on past events

3. 

   Better organized. Usually, stress comes from feeling overwhelmed. Ask a planner to keep track of your “to-do list”. Clean up your desk and go to Pinterest for great ways to manage paperwork and housework. Organizing and prioritizing can help you break your responsibilities into manageable chunks and focus on the things that really matter to you.

4. 

   
   
   Learn to say "no". You can't do everything others ask you to do, so why pretend you can do it? In fact, the more you promise and do not do, the more people will not trust you. Instead, be firm and practice politely, but firmly to say no. Check your timetable to see when you don't have the time or the conditions to take on extra tasks.
   • Assertive individuals maintain eye contact and have a clear and composed voice when they protect themselves. If you know that you are overwhelmed, say it. Saying "no" is acceptable if you refuse in a respectful manner.
   • Some people are always afraid of missing out on new and exciting opportunities. But in the end, they do not perform as expected because energy has been scattered into too many different jobs or activities. Consider the pros and cons of the new assignments and decide if it's worth the effort, and consider your current workload.

5. 

   
   
   Assignment practice. Like trying to do it all yourself, never delegating it to anyone proves that you are trying to control and not trusting others can do as well as you do. Practice letting go of this attitude by trusting in the abilities of others. In theory, giving up responsibility may seem like stress, but it will free you up and give you more time to yourself. Find people you can trust in your life and give them things you could not manage because of stress and anxiety. advertisement

Method 3 of 5: Change the Environment

1. 

   
   
   A little cleaning. Even the most mentally solid will get discouraged in a messy environment. If your home, office, car or workspace is dirty or cluttered, it will probably have a negative impact on your mood. Take a few minutes to clean up the messiest areas, and your mind will breathe a sigh of relief. Here are a few tips to help you clean up:
   • Get rid of items that are rarely used and have no value instead of storing them.
   • Get everyone (spouse, family member, or roommate) and clean up together. The work will be faster and more fun if there are many people working together.
   • Sort papers and letters for disposal or rearrange if needed.
   • Choose a storage space for frequently used items so they can be easily retrieved when needed.
   • Clean up your workplace after every session to avoid uncontrollable clutter.

2. 

   Take a few minutes to prepare. It can be difficult to get ready for a new day if you don't take the time to prepare yourself. Take a few minutes every morning to embrace the day's events. Shower a little longer, put on your favorite outfit and head into a new day ready for anything.

3. 

   Listening to music. Music has been shown to have powerful effects on mood and emotions. Soothe yourself by listening to soothing music that you love. You might prefer “heavy” music or rap music, but try listening to softer and slower music for best results. Playing background music while you work, study or during daily activities is a great way to subconsciously reduce your stress levels.
   • Researchers have found that music can change brain function in ways similar to drugs. So listening to music regularly can help you "cure" stress and anxiety.

4. 

   Try essential oil therapy. The scent can really change your stress level. Scientific studies have linked orange and lavender scents with reduced levels of stress and anxiety. Use a lavender-scented room spray in the home, office, car, or spray some essential oils on your skin and hair in the morning before you leave. You can also lightly dab the oil on your temples to treat a headache caused by stress.

5. 

   Change the environment. If the small changes aren't enough to cheer you up, try moving to a whole new place. If you don't feel comfortable working or studying at home or at the office, move to a cozy cafe or park. When you are in a new environment, you will be able to direct your thoughts away from the stressors, have a chance to breathe and calm down.

6. 

   Chat with new people. Maybe the people you talk to often are stressors. You don't have to take them out of your life completely, but try meeting with other people. They may offer a new perspective on things you've never even thought of, or invite you to engage in new activities to reduce stress. advertisement

Method 4 of 5: Experiment with Relaxing Activities

1. 

   Take a bath in the tub. Some people like to take a bath in the tub, others like to take a shower. No matter what type of bath you like, it's hard to turn down a pleasant, warm bubble bath with a hot drink and a good book. If you are stressed, try taking a bath in the tub. The warmth will help relax the muscles and remove the pressure.

2. 

   Keep your own preferences. When you are stressed and anxious, it is easy to put aside hobbies and focus on "priorities". However, by depriving you of your free time, you may be putting yourself under even more stress. Get back to your forgotten pastime by playing your favorite sport, picking up an art magazine, or going out on a picnic. When you take the time to do something you enjoy, you will feel more alert and healthier to cope with the stress.

3. 

   Test a new activity. If you don't want to continue a hobby or have never had a hobby, try a new activity that interests you. It is never too late to learn a new career. Try taking an audition class at a community college or other classes where you live. But it is better to learn something new yourself like a new language or a craft and practice to improve your skills. Getting used to a new activity forces your mind to stray from the stressful things, making it easier for you to relax.

4. 

   Go outside. Sunlight is a natural remedy for depression, a condition closely related to stress and anxiety. Even if it's not sunny for you to enjoy, Mother Nature still gives you great comfort through outdoor activities. Go for walks in the park, go to the mountains, go fishing - do whatever you like. It will be difficult to get stressed by admiring the beauty of nature while at the same time forcing your body to work.

5. 

   Smile. As the saying goes, a smile equals ten tonic scales. Laughing when you are stressed and anxious can seem like a difficult job, but laughter can make a big difference in your life. Turn on your TV to watch your favorite comedy, find funny videos on YouTube or spend time with a funny friend. Smiling and laughing loudly causes your brain to release stress-reducing hormones and you will feel happier sooner.

6. 

   Drink a cup of tea. There is evidence that long-term tea drinkers experience less stress than non-tea drinkers, and this activity becomes an excellent therapist in relieving stress. Black tea is best, but any tea will work. A warm cup of tea in hand can help you relax, and the taste of the tea will be a delight to grab your attention.

7. 

   Massage. Massage therapy is not only good for the body, but it also actually causes the brain to release hormones that help you feel good. Next time you feel stressed, make an appointment with your favorite masseuse. When the tension in the muscles dissipates, your mind is also calmed.Haven't you seen any better? Ask a loved one to give you a massage. Connecting with your partner or partner during the massage will help you release more hormones and dispel stress.

8. 

   Practice yoga regularly. Do any type of yoga to relieve stress. Try Hatha yoga, which combines relaxation, breathing and meditation techniques. It will soothe the tense mind, refresh your thoughts, strengthen the muscles and bring new knowledge that you have never known.
   • You can prolong the effectiveness of yoga if you exercise more frequently. The early morning is the best time, but you can practice yoga whenever you feel stressed. If you need to be on time, you can combine yoga with your daily exercise schedule as a way to warm up and relax before and after your workout.

9. 

   Guided meditation practice. Meditation has been shown to reduce stress significantly. Many types of meditation can help you dispel stress and calm your mind for better focus and more coherent thinking. You can practice Zen, Tibetan, Transcendental Meditation (TM), no matter what religion you belong to.
   • If you are a beginner to meditation, it is best to take a course with an instructor. There are many books and tapes or meditation guides you can choose from.
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Method 5 of 5: Choosing an Anti-Stress Lifestyle

1. 

   Healthy eating. It is not surprising to know that reducing stress is one of the many benefits that the nutritional pyramid provides. Don't let unhealthy foods and sweets pull in your stress hormones. Instead, include fruits, vegetables and healthy grains in your daily diet, and your body will compensate by releasing more anti-stress hormones.

2. 

   Daily exercise. "Addiction to running" is not just a special phenomenon in the race athletes. Physical activity helps release endorphins that make you feel happy. That means, when you are stressed, you can cheer yourself up and remove the burden by making your heart beat harder. Cycling, swimming, weight training or playing a favorite sport can help you be healthy both physically and mentally.

3. 

   Focus on sleep. When people are stressed and overwhelmed by billions of things to do, the first thing they sacrifice is sleep. However, this is one of your biggest mistakes. Getting enough sleep will help your body regain its strength and refreshment the next morning.
   • If you don't get enough sleep, your body can't get rid of the excess hormones and toxins build up, which causes stress, and so becomes a constant cycle that never stops. Try to get 7 - 9 hours of sleep each night.

4. 

   Hug more often. If you are in a good relationship, be with your significant other with physical touch. Studies show that gestures like fondling, kissing and having sex all secrete oxytocin, a hormone that helps cheer you up while reducing stress. That's right - some of your favorite activities actually improve mental health. You should do this every day to raise your hormone levels, thereby reducing your risk of stress in the first place.

5. 

   Join mental activities. One of the most common reasons for many people to participate in religious activities is to seek relief from stress and anxiety. If you are already a member of a religious group, make an effort to go there more when you are under pressure to find peace. You will probably be relieved with the help of your religious community, and at the same time you will grow stronger mentally.
   • If you are under constant pressure, consider joining a religious group to get the comfort and inner guidance it gives you.

6. 

   Maintain good relationships. You will be more susceptible to stress if you are surrounded by unhealthy and interdependent people. Instead of staying in relationships with people who annoy or worry you, start nurturing relationships that give you more support and comfort. Finding and preserving happy and good friendships will make you feel happier in the long run, even if it's hard to do in the short term. advertisement

Advice

• Note that not all stress relief activities are effective for everyone. You should experiment with different methods to find the one that works for you.
• Think about the positive aspects of your life and the special moments that happen each day.
• Read a good book when you're feeling stressed.
• Drink caffeinated tea, as caffeine will make coping with stress more difficult. Drink decaffeinated ones.

Warning

• Contact a therapist if you are experiencing emotional as well as physical pain. A therapist with special training in problem solving is someone who can use her psychological knowledge and insight to identify problems that you are not aware of.
• If you feel like committing suicide or injuring yourself, get help right away! Call the suicide prevention hotline or the psychiatric hotline of the hospital in your area. If you don't know where to call, your local police department will help.
• Your doctor can prescribe medications to help manage anxiety and depression.