Content

• Steps
• Advice
• Warning

Tension occurs when you are under too much mental as well as emotional stress. When we are unable to deal with stress, stress begins to form. Everyone reacts differently to stress and experiences different stressors. Common stressors include work, relationships, and money. Stress can affect your emotions, how you think, behave, and can also affect your body's function. Common signs of stress include restlessness, anxious thoughts, poor sleep, sweating, loss of appetite, trouble concentrating and many more. Take time to learn the different strategies and techniques for managing your stress before it has negative consequences for your mental and physical health.

Steps

Part 1 of 4: Relax Your Body

1. 

   
   
   Do exercise. Just 30 to 45 minutes of exercise three times per week can make you feel healthier and in greater control of your life. Studies have shown that exercise can relieve stress, reduce symptoms of depression and improve your cognitive abilities. Exercise also releases endorphins, chemicals that trigger positive emotions. Here are a few great ways to exercise:
   • Jogging. Running releases endorphins and makes you feel better. Set specific goals for yourself, such as participating in running in a 5km or 10km run. This method will help you stay motivated and will make you feel like you are able to face and deal with challenges.
   • Please swim for about 1.5 km every two days. Immersing yourself in water will make you feel stronger and will help remove stressful thoughts. This is also a good sport to exercise if you are experiencing muscle or joint pain.
   • Yoga. Yoga is not only great for your physical health, but it also helps you learn to regulate your breathing and mind focus.
   • Join an athletic team, such as bowling, volleyball, or softball. You will be able to make friends with many people and be able to exercise at the same time. In other words, this approach both benefits you socially AND makes it possible for you to enjoy the benefits of exercising at the same time.
   • Long walk. You will feel less stress if you spend more time in nature and exposed to fresh air.

2. 

   
   
   To go massage. Massage therapy can help reduce stress. Massage is a great way to relax and to reduce the physical and mental stress you are experiencing. You can massage your neck, arms and palms yourself, ask a friend to give you a massage, or seek out a professional masseuse.
   • Using a professional massage can be expensive, but it will be worth the money. A massage therapist will give you a massage to help relieve tension from your body. Check to see if your insurance covers massage therapy.
   • Massage is also the perfect "foreplay". If you have a partner, ask that person to massage your feet or back, and watch as things progress.

3. 

   
   
   Eat well. Maintaining a healthy diet is key to reducing stress. A well nourished body will be able to cope with stress both physically and mentally. In addition, stress is associated with excessive eating habits; People tend to eat foods high in calories and fat when they are stressed. If you want to reduce stress in your life, you need to pay special attention to your diet. Here's how you can do it:
   • Full breakfast. Breakfast is the most important meal of the day, so take the time to eat healthy carbohydrates such as oats, proteins such as lean chicken or ham, and others. healthy fruits and vegetables.
   • Eat three meals a day. Not skipping meals, no matter how busy or stressed you are, will help keep your routine and give you more energy.
   • Snacking on healthy foods will help keep your day energized. Bring an apple, banana, or a bag of almonds. Avoid foods that make you feel unwell and dull, such as sugary foods or carbonated drinks.
   • Minimize caffeine and sugar intake. Caffeine and sugar may help you feel more awake temporarily, but then they will lower your energy levels and make your mood worse. Cutting back on these types of products will also help you sleep better.

4. 

   Add stress relieving herbs and teas to your daily diet. There are many herbs and teas that are known to help soothe and minimize the symptoms of insomnia, anxiety and stress-induced anger. Always consult your doctor or healthcare professional before using any new herbs or supplements. Common herbs and teas commonly used to relieve stress include:
   • Chamomile - Chamomile is famous for its properties of treating a variety of diseases and is easy to find. Probably most commonly used in tea form, chamomile is often used to relieve stress symptoms, such as insomnia and digestive disorders.
   • Camelia - Camellia is used to treat sleep disorders, anxiety, and digestive problems. Recent research has shown that passionflower can be as effective as prescription medications for anxiety. Camellia flowers are often used in the form of tea.
   • Lavender - Scientific research has shown that lavender lavender can provide calming, soothing and sedative effects. For this reason, lavender is commonly used in aromatherapy oils, teas, soaps, shower gels and lotions, among many other products.
   • Valerian - Valerian can be used to treat anxiety and insomnia, although it should not be used for more than a month.

5. 

   Improve sleep habits. Sleep is so important that you cannot ignore it. Improving your sleep habits will help you reduce stress because sleep affects your memory, judgment, and mood. Scientific research has shown that most people will feel happier, healthier, and safer if they get 60-90 minutes of extra sleep each night.
   • A healthy sleep lasts 7-9 hours per night. Sleeping too much or too little can make you feel lethargic and unable to fulfill your responsibilities.
   • Try to get a good night's sleep.You should not sleep 5 hours on weekdays and 10 hours on weekends, otherwise you will feel more restless and tired.
   • Go to bed and wake up at the same time every day. This method will help reinforce your routine, and you will be able to go to bed and wake up more easily.
   • Spend about an hour relaxing in bed before falling asleep. Read books or listen to soft music, or write in a journal. Don't watch TV or use your phone, as these will make it harder for you to relax and make it harder to get your mind and body ready for sleep.

6. 

   Regularly focus on body awareness. Most people are mentally and physically separate. However, you should take time to bond and mentally examine your body so you can fully understand the effects of stress on your body.
   • Lie on your back or sit with your feet on the floor. Start with your toes and move towards your scalp, feel your body sensations and feel the part of your body that is under stress. Don't try to change anything or relax any stressful area, just be aware of it.
   • Within a few minutes, lie down and breathe to bring air to every part of your body, from head to toe. Imagine that every time you breathe, your breath goes through every part of your body.

7. 

   Use a warm compress. Wrap a warm warm cloth around your neck and shoulders for 10 minutes and close your eyes. Try to relax your face, neck, and shoulders.
   • You can also use a tennis ball or other massage ball to massage the muscles of the head, neck, and shoulders, areas where we are most often stressed. You can press the ball between your back and the wall or the floor, depending on you. Lean against the ball and put light pressure on the back for 30 seconds. Then, move the ball to another part of your body to relieve the muscle tension in that part.
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Part 2 of 4: Relaxing the Mind

1. 

   Reading books. Reading is a great way to calm your mind and gain knowledge. It's also a great way to wake your mind in the morning and make it easier to fall asleep at night. Whether you're reading historical fiction or a steamy romance novel, immersing yourself in another world relax your mind. Just reading for 6 minutes will help reduce your stress by 2/3.
   • If possible, listen to classical music while reading a book before bed.
   • Reading in well-lit environments can help protect your eyes, but reducing the brightness of the ambient lights while reading can help you feel calmer and more relaxed.
   • If you enjoy reading and want to turn it into a more social activity, join a book club. This is a great way to encourage yourself to read and make friends at the same time. Again, you can do two actions to help reduce your stress level: do something you enjoy and interact in a meaningful way with others.

2. 

   Positive thinking. Become a positive thinker and enjoy the fun of your everyday interactions. Psychologists have shown that optimists and pessimists often face similar obstacles and challenges, but optimists can cope with their problems with a better attitude.
   • Every day, think about 3 little things for which you are grateful; This measure will remind you of all the positive things in your life even when you're feeling stressed. Thinking positively will help you maintain a more objective perspective.

3. 

   Laugh more. Laughing has been shown to reduce stress. Many doctors, such as Patch Adams, believe that humor can positively affect recovery from certain medical conditions or undergoing surgery. Studies have also shown that smiling can improve your emotions and make you feel happier.
   • Laughing releases endorphins, a brain chemical that improves your emotions.
   • Humor will help you regain your strength. Humor helps us to see things from a different angle, and can completely change the stressors. It can also give you a fresh perspective on what's bothering you. Smiles and humor are the most profound and powerful tools you can use to change your perspective on life.

4. 

   Practice deep breathing. Focusing on deep breathing is a great way to induce relaxation to deal with stress. Deep breathing is also known as diaphragmatic breathing, abdominal breathing, abdominal breathing, and paced respiration. Deep breathing encourages adequate oxygen exchange, which means inhaling fresh oxygen in exchange for the carbon dioxide you exhale. This will help slow the heart rate and stabilize or even lower blood pressure.
   • Start by finding a quiet and comfortable space to sit or lie down. Take a regular one or two breaths to calm your body. Then take a deep breath: breathe slowly through your nose, widening your chest and lower abdomen as you inhale air into your lungs. Allow your stomach to fully expand. Don't hold your breath as we normally do. Now, slowly exhale from your mouth (or nose, if this makes you feel more comfortable). Once you feel comfortable after a few practice sessions, move on to focusing on breathing. While sitting, close your eyes, then take a deep breath while thinking about useful images and you can also focus on words or phrases that help you relax.
   • Why doesn't shallow breathing have the same effect? In fact, shallow breathing has the opposite effect because it restricts the diaphragm's movement. When we breathe shallowly, our lungs don't get enough oxygen and can make you feel breathless or restless.

5. 

   Practice mindfulness. Practicing mindfulness will help us to be attentive in the present moment so that we can adjust the way we think and feel about our experience. Mindfulness helps people manage and reduce their own stress, often through techniques such as meditation, breathing, and yoga.
   • Try meditating if you can't participate in mindfulness or yoga classes. You can meditate anywhere and for as long as you like. Just 20 minutes of meditation a day can significantly reduce stress. All you need to do is find a comfortable seat in a quiet area, place your hands in the right position, close your eyes, and focus on your breathing. Focus on being present and relax your body, and be aware of every breath and small pain that you feel. Find ways to free your mind from stressful and negative thoughts; This is possibly the hardest part. And most importantly: remember to breathe. If you can't focus your mind, focus on counting your inhalations and exhalations. Try to meditate right after waking up or before going to bed.
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Part 3 of 4: Becoming Active

1. 

   Let it all go (even if just a little!). Accept that you cannot control everything. Stress factors will always be in your life, but you can minimize stress by removing the unimportant and learning how to cope with the rest.
   • You can consult your diary to see what stressors are completely out of your control, including traffic, the moods of your boss and co-workers, the economy going up and down erratically. , etc.
   • It may not be easy for you to realize that you have no control, but in the end you may have to learn to accept it. For example, in this process you will realize that the thoughts and attitudes you can control are your own.You cannot control what your boss thinks about you or control what your interns say; instead, what you CAN control is your responses and reactions to them. From there, you can increase your appreciation for yourself and for your abilities.

2. 

   Deal with stressful situations. Instead of avoiding or delaying dealing with the stressors, why not deal directly with it? While you won't be able to get rid of all the stressors, you will be able to minimize their effects and most importantly prevent them from getting worse and having negative effects. your mental and physical health.
   • Deal with stressful situations at work. If you feel like you have to work too hard or you are underestimated, talk to your boss in a calm and appropriate manner. If you feel that you are too passionate about your job, find ways to work less than half an hour a day, perhaps by eliminating distractions or by eliminating breaks. needed during work. Find solutions that can help you reduce the stressors without making you feel more stressed. Learn how to be assertive so you can express your needs in a way that will be taken seriously by others.
   • Deal with the stress caused by relationships. If you feel stressed about your relationship with your partner, family or friends, it is best to talk to the person in person rather than waiting to see how things turn out. Come on. The sooner you open up about the stress the relationship is causing, the sooner you will be able to resolve it.
   • Do the "little" necessary. Sometimes the smallest things are the stressors when they are increasingly "piled up" and not fully resolved. If you feel that you are starting to "notice little problems", work on solving them. Make a list of the little things you need to work on or keep you thinking about it (such as a oil change or a dentist appointment) and see how many goals you can accomplish within 1 month. Make a to-do list that can motivate you; Each time you complete a mission, the list will be shortened.

3. 

   Have minds organized. Getting organized, planning ahead and being prepared can reduce stress levels. One of the first steps in doing this is to set up a schedule that includes a list of all your appointments, meetings, and anything you have planned to do, such as Yoga class or trip with class. This method will help you track your progress every week and month. This way, you will more easily identify what you need to do and how to plan them.
   • Organize short-term plans. If you are stressed out thinking about your upcoming trip, try to find out the details of your trip as soon as possible so that you will not encounter any element of surprise. Being aware of what awaits you ahead will keep you in control and allow you to cope better with unpredictable situations.
   • Clean up living space. If your living space is tidy, your life will be more organized and manageable. It may take a lot of effort, but the benefits you get will be worth more than the time spent organizing things. Remove items that you do not use or need (such as old clothes, electronics, and other small appliances) and rearrange the living space as practical as possible. Try to maintain a neat and clean living space. Take 10-15 minutes each night to remove unnecessary items, clean them up, and tidy things where they are. A clean and bright space can make your mind clear.

4. 

   Take control of your commitments. While there are quite a few commitments you cannot make, there are things that you can fully fulfill. Usually, people will say "yes" to things that are not pleasing to them, or cause undue anxiety, or cause them to let go of more important commitments. One reason people experience stress is because they feel too attached and that they don't have enough time to pursue their hobbies or spend time with their loved one.
   • Take time for yourself. This is what parents should do - spend time with yourself instead of busy with kids, community, church groups, or anything else. Whether it's a hike, a hot tub bath, or meeting up with friends - this is an important time to be dedicated to yourself.
   • Distinguish between "shoulds" and "musts". For example, you need to pay taxes on time. But the feeling about you Candlestick Making snacks for your kids to bring to school can make you feel guilty because you simply don't have time to make it - if your kids are absolutely in love with carrots. with sauce, why don't you choose to make a dish that is simpler? Think about the tasks you need to do and prioritize doing them over the ones you "should do" or will do at the right time.
   • Learn to say "no". If your friend doesn't stop hosting crowded parties and makes you feel nervous, stop attending. Sometimes you need to say "no". Recognize your limits and stick to them. Agreeing to take on more of the work you can do will increase your stress level.
   • Set up "Don'ts". Sometimes, too much to do will force you to stay active all day long. Try to make a list tasks that you need to remove from the work schedule. For example:
     • If you have to work late on Thursday, avoid cooking dinner if possible.
     • You need to help parents clean the garage this weekend. After that, you will feel tired and sweaty, so you may have to drop your skateboarding plans with your friends. You can do this next week.
     • You are about to have an important test. This means you'll only be able to go to the gym in 30 minutes instead of 2 hours.

5. 

   Take time to relax. Take at least 1 hour to relax each day, especially in the morning and before bedtime. Everyone needs time to be able to recharge themselves.
   • Do what you love every day, whether it's playing a short piano piece, staring, or doing a puzzle. These activities will always remind you of the things you love about life.

6. 

   Use problem-solving techniques. Instead of thinking, "The X, Y, and Z are really stressing me out", shift your focus to the things you can do to minimize the impact of the problem. Turning your attention to the things you can do to solve the problem instead of focusing on the nature of the problem will help you take control of your life.
   • For example, if you know that bad traffic conditions will stress you out because it is boring and wastes your time, think about what you can do to change your experience. front body traffic condition. Come up with solutions for yourself (such as listening to music or listening to audio books or riding a co-worker in the car) and try them out. Remember to choose the best method to do this. Seeing stressors as problems means you can solve them, just as you can with problems or problems.

7. 

   Find lots of positive support from the social side. Scientific research has shown that people who often experience serious stress in life, such as the loss of a loved one or job, are more likely to overcome difficulties if they are around them. there are friends and family they can turn to or rely on. Spend time with the people who are your positive motivations in life who make you feel appreciated, valued, and feel confident and encourage you to be the best.
   • Limit your interactions with people who are stressful for you. If someone in your life is constantly stressing you, stay away from that person. Of course, it's okay to stop with a colleague who often stresses you, but try to limit your interactions with those who stress you out in everyday life as well.
   • Avoid negative people and people who make you feel out of place. Negativity results in stress. Try to minimize contact with all of the negative people in your life. Being with someone who doesn't support you can actually put more strain on you than being alone.
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Part 4 of 4: Thinking about Causes of Stress

1. 

   Identify the cause of your stress. Before you can resolve the problem, you need to identify the cause of the stress. Take time to be alone or use a notebook or journal. Make a list of the things that can contribute to your stress. Once you are able to discern the causes of your stress, you can make changes to help you cope.
   • Refer to the stress rating scale. The stress scale can help you assess your stress level. The Holmes-Rahe Stress Scale is widely used in the fields of psychology and psychiatry. This list includes 43 stressful life events that can impact your mental and physical health from serious stressful events, such as the loss of a spouse or divorce. to less stressful events, such as planning a vacation or minor legal offenses (for example, disobeying traffic rules or being fined for parking in the wrong location). However, keep in mind that people experience stress in different ways and how they deal with stressful life events is also completely different. While the stress scale can only be helpful for identifying certain causes of stress, it will likely not cover all the stress you have experienced or may be able to address. Values ​​do not match your experience.
   • Journaling - even for 20 minutes a day - has been shown to improve many areas of your life. Journaling will help reduce stress and improve the immune system. In addition, it also helps you keep track of your behavior and emotions. Journaling can also help you deal with conflicts and can better understand yourself.
   • Start by looking at your sources of stress. You may think that you are stressed because you receive too low wages, but the real cause of the problem may be because you are dissatisfied with your job and uncertain about your career path. you want to pursue. Or perhaps you get stressed out when your husband buys some new equipment? Are you angry because your husband bought the equipment or are you worried that your family's debt is growing up is the cause of your stress?
   • Evaluate your personal relationships. Will relationships in your life make you a better person and help you deal effectively with the stressors? Or are they just making you more stressful?

2. 

   Evaluate your stress frequency. Are you stressed out by a particular situation or are you experiencing stress all the time? Stressing because your colleague didn't finish his project before the meeting, for example, is completely different from being stressed from the moment you wake up and that last until bedtime. If you feel stressed a lot, this could be a sign of other underlying medical conditions. In this case, you will need to see a psychologist for specific advice and advice. You can also learn how to cope with anxiety by checking out other articles in our column.

3. 

   Put your stress factors in order. This method will help you identify the cause of your most stress. Ordering your stress factors will also help you identify the issues in which you need to focus your energies so you can actively reduce stress. For example, the traffic situation should be at number 10, while financial anxiety should be at the top of the list.

4. 

   Create a plan to reduce stress in your life. To be able to reduce stress, you need to be specific and thoughtful in planning. If you really want to reduce or even eliminate stress completely from your life, you need to take direct and specific measures to ease the stressors.
   • Start with the little things at the bottom of the list and determine if you can solve one by one. For example, you can also stop traffic from being a stressful factor for you by going to work early. Have your favorite music or audiobook ready for listening in the car. You might also consider using public transport instead, such as traveling with other people or public transportation.
   • Work through the list so you can find ways to address all of the different aspects of your life that stress you out. Some problems are easier to deal with than others. For example, it's harder to get rid of the stress of money than making changes that make your everyday commute happier. However, you can also plan to proactively take steps to address your stressors whenever possible, such as consulting a financial advisor. Even taking action to deal with stress can make you feel stronger and help you relieve stress.
   • Consider developing a Stress Management Plan for each of your stressors. This approach will help you better understand the nature of each stressor and its impact on your life. It can also help you think about and take some appropriate action to deal with that stressor. For example, you could write down a plan to deal with a particular stressor from a more positive perspective. The planner will also help you focus on seeing your stressful experience more broadly and ask you to take some important steps to treat yourself and take care of yourself better.

5. 

   Ask others for help. You don't have to deal with the stress yourself. You'll feel better if you open up to a friend, relative, or even an expert. If you share your feelings, you may receive helpful advice as well as a fresh perspective on your problem. In addition, talking about your stress - talking aloud to others - can help you identify a problem you're having trouble dealing with.
   • Talk to a close friend or family member about your stress and stress management techniques. It is possible that the people around you have been coping with stress at some point in your life, so you can not only easily share it with them, but you can also receive helpful advice. useful.
   • Know when you need help.If you often feel overwhelmed by every aspect of your life, it is better to see a therapist. If you're so stressed out that you can't sleep well, eat well, or think clearly, now is the time to seek help.
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Advice

• Listen to songs you like.
• If you are stressed out studying for exams or having too much homework then get away from your computer and start studying now. Don't procrastinate and get to work, because the sooner you finish your homework, the better your spirits will be.
• Remember that other people experience stress like you do. Realizing that you are not the only one dealing with high stress will make you kinder to others and to yourself.
• Try blowing in your thumb to lower your heart rate, as a high heart rate can cause stress.

Warning

• Stress makes it easier for you to be drawn into actions to deal with stress such as drinking alcohol, smoking, or using other recreational substances. You should avoid doing these things as they will make the situation worse in the long run.
• If you are unable to deal with your stress, seek professional help. Don't deal with stress alone.