Content

• Steps
• Advice

As the demands of time, energy and money get higher and higher, you will become more anxious and insecure. You may feel pressure to fulfill your duties at school, at work, or at home to be an elite member of the family, or when responsible for supporting someone. However, stress and anxiety pose a number of health risks, so it's extremely important to find ways to cope with stress and overcome obstacles.

Steps

Part 1 of 5: Coping with stressful situations

1. 

   Recognize when you feel the pressure. Restlessness, rapid breathing, dizziness, and flare-ups are all signs that stress is affecting both your mind and your body. Some other signs of chronic stress include:
   • Get sick more often
   • Depressed
   • Pain in the body
   • Coping with digestive problems like constipation
   • Poor productivity
   • Make an impulsive decision
   • Away from others
   • Eat too much or too little
   • Sleeping too much or too little
   • Lack of libido

2. 

   
   
   Identify the source of your stress. You have to figure out what factors are influencing you in order to make a positive change. External stressors such as work, or internal factors such as perfectionism come from you. See if any common internal and external factors come into play in your situation.
   • Work productivity
   • Achievement at school
   • Relationships (love and family)
   • The problem of children
   • Financial problems
   • Perfectionism
   • Think rigid
   • Pessimism
   • Chronic anxiety

3. 

   
   
   Practice deep breath. If the pressure is too great, make an excuse to get out or take a few minutes to calm down. Breathing deeply through your diaphragm helps to relax your body naturally and lower your heart rate and lower blood pressure. A few minutes of exercise can help you calm down and calm down to focus on handling stressful situations.
   • You can practice deep breathing everywhere. However, if you are a beginner, find a quiet place where you can sit comfortably and not be disturbed. Breathe normally. Next, take a deep breath through your nose, at which point your lower abdomen will swell. Hold the breath for a count or two before exhaling slowly through the mouth, and the abdomen will collapse as the air is expelled. Repeat this process a few times until you feel more relaxed.

4. 

   
   
   Ask yourself if you can control the situation. The stressors you can control are your chances of finding ways to reduce stress quickly. Focus on these points. If you try to control what is out of control, it will only add stress. If you cannot control the situation, switch to controlling what you have control over. Once you have selected control factors, you can try to release the pressure.

5. 

   Find an effective solution to the factors you can control. Once you separate the treatable from the untreatable problem, apply brainstorming techniques to come up with lots of problem-solving solutions. Use the COPE (Challenge-Option-Plan-Evaluate) method to effectively solve the situation.
   • Challenge yourself to find out each problem, the cause of the problem, and the expected outcome.
   • Create a playlist Solutions (Options) to solve each problem. Consider the pros and cons of each solution, choose one of them to help you achieve the results you want.
   • To create one plan (Plan) actions for solutions to apply within a workable time frame.
   • Evaluate progress. Determine whether you are satisfied with the results. If not, review your list of solutions and change your action plan.
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Part 2 of 5: Dealing with anxiety and stress

1. 

   Think of a spell. Repeating something like "Stay calm and move forward", "This will pass", "Make it work" or "I'll accept the things I can't change. change". Consider using a mantra app, change your desktop wallpaper for a mantra wallpaper or listen to a song with your favorite spell, like "Worry doesn't exist. here "or" Everything will be all right ".

2. 

   Try it out mindfulness meditation. Mindfulness is the practice of concentrating wholeheartedly in the present moment. This concentration can help improve both physical and mental health. The practice of mindfulness through meditation is an important tool in a stress management toolkit. Here's how to do it:
   • Find a quiet, comfortable place without any obstacles, to sit for a few minutes. Sit upright, do not support or lean back. If you're on the floor, cross your legs.If you are sitting in a chair, place your feet at a 90-degree angle. Place your hand on your lap.
   • Close your eyes or direct your gaze to the boring space on the wall ahead. Take a deep breath through your nose and out through your mouth. "Watch" your breath, simply notice each inhale and exhale.
   • In the end, the wandering thoughts will separate from the breath. Realize this and not focus on your thoughts or criticize yourself - just shift the focus on your breath.

3. 

   Practice continuous muscle relaxation. One way to deal with stress and awaken reactions that help the body relax is the continuous muscle relaxation technique. If you are constantly confronted with great stress, you may not realize when your body is under stress. Practicing this exercise can help you recognize what your body feels under stress and when it is relaxed.
   • Sit on a comfortable chair with your feet touching the floor. Put your hands on your lap. Take a deep breath in so that your lower abdomen will swell as you inhale, and then collapse when you exhale.
   • Start relaxing with your feet, then work your way up to other muscles throughout the body by tensing each muscle group, holding the muscle tension, and then letting the muscles relax. When you maintain muscle tension or let your muscles relax, pay attention to how you feel then.
   • Do this exercise for about 15 minutes a day or any time your muscles are stressed or when you feel stressed.
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Part 3 of 5: Reduce pressure continuously

1. 

   Rest often. When you are under a lot of pressure, you tend to force yourself to work non-stop to make up for lost time or to keep up with assigned tasks. However, taking active breaks can help restore focus, creativity, and bring greater efficiency to your work. Take a break with your mobile phone and set to vibrate, relax for 2 minutes after an hour of continuous work.
   • What can you do during a break? Straighten your body. Drink water. Walk around the areas at work. Even better, take a quick walk outdoors and enjoy the fresh air.

2. 

   Prioritize tasks to be done first. We often feel under heavy pressure because we keep ourselves busy instead of being productive. One way to reduce stress and get more done is to organize your daily tasks in order of the importance of work.
   • Every morning - or the evening before - create a to-do list. Write down all the tasks you need to accomplish for the day.
   • Next, choose the large special tasks and break them down into smaller steps to perform.
   • Finally, mark items on the to-do list in A-B-C priority order.
     • A - the mission is of great importance for career and / or personal development; duties of support for the important people in your life; things that are both urgent and important
     • B - important mission but not urgent
     • C - what should be done but does not matter
   • Finally, embark on performing tasks on the daily to-do list, completing the work of priority group A first.

3. 

   Learn how ask someone for help. Maybe you are the one responsible for putting yourself under undue stress by trying to control everything yourself. Turn over some of the tasks that others have assigned to you to continue doing well in high stress environments without breaking work standards.
   • If you are still not used to asking for help, pick a relatively small task from your to-do list. Choose someone who already has the skills for the job, or is willing to learn how to do this task well.
   • Clearly state your specific needs and any job details or deadlines for completing the job. Regularly check the person's work progress without having to manage trivial things or review every bit.

4. 

   Sometimes you have to know how to say "no". One of the most practical skills you can learn to relieve pressure and have greater success is exercising your right to say "no". You may think saying "no" will cause you to miss out on opportunities or lose your chance to do them in the future. In fact, learning to say "no" helps you to prioritize opportunities. Meaning you are using your time, resources and skills to the best of your ability. Decide when to say no by asking yourself the following:
   • Is this a commitment I need to make? Is it important to the goals you set out to do? If not, skip it.
   • Is this new pledge a short-term stressor or will it last for weeks and months? If it's a short-term agent, do it. If it's a long-term agent, only do it when it makes a lot of sense for personal / professional development and it's really worth it.
   • Do I bluffly and irresponsibly "yes"? If that's the case, don't do it.
   • Do I have time to think carefully and weigh the pros and cons without having to make a hasty decision? If so, please consider carefully.
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Part 4 of 5: Fostering a serene, anxiety-free lifestyle

1. 

   Eat a healthy diet. Feeling stressed can lead you to turn to unhealthy junk food. However, managing stress well means providing your body with the right foods. Skip sugary snacks and enjoy a balanced diet full of fruits, vegetables, lean meats, whole grains, and low-fat dairy.

2. 

   Schedule at least 30 minutes of exercise a day. Exercise lowers blood pressure, controls stress, and releases hormones like serotonin that help you stay healthy. Do aerobic exercises (including: cycling, running, walking, etc.) that incorporate strength training exercises for optimal health.

3. 

   Do not drink too much caffeine or alcohol. Caffeine can help you stay focused, but can probably turn you into a frenzy. Alcohol may relieve anxiety somewhat, but it actually puts more strain on your body after drinking 1 or 2 drinks.

4. 

   There is a hobby. Hobbies are great for distracting from stress, giving something to look forward to, and making connections with other interests. If you're in financial trouble, you can even take advantage of your hobbies to make money.
   • Think about some of the things you did or wanted to do. Certainly it will reduce stress, not contribute to increased stress. Plus, make sure you engage in this hobby regularly.
   • Hobby tips include writing, drawing, playing an instrument, volunteering, gardening, and playing sports.
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Part 5 of 5: Overcoming the Obstacle: Perfectionism

1. 

   Try to be capable, not perfect. One of the main reasons people undergo internal stress is perfectionism. Setting high standards often helps create good morale and work attitudes. Perfectionists, however, often set too high a bar, showing off beyond their capabilities - or that they have to work under high pressure. Go for a successful result without the fuss of unnecessary details.
   • Learning to think more realistically and set goals can help you overcome perfectionism. Reread these realistic statements when you discover yourself setting unworkable standards or criticizing your own abilities:
     • No one is perfect.
     • All I can do is do my best.
     • Making a mistake doesn't make me a failure.
     • It doesn't matter if sometimes I don't do the best I can.

2. 

   Accept your mistakes. Perfectionism can make you feel like it's all over when making a mistake. Asking yourself what's wrong with making mistakes can really help you realize that mistakes are an essential part and can even help you improve.If you find yourself having such fears, ask yourself:
   • Will this problem happen in 1 year? 5 years?
   • What's the worst that could happen?
   • If the worst happens, can I handle it?

3. 

   Stop criticizing yourself. There are mundane, vicious monologues about content that will always end with anger, and frustration. Don't stuff those things in your mind, turn negative, self-criticism into more positive and meaningful thoughts.
   • Every day write self-criticism notes.
   • Remember situations or thought triggers. What did you do? What emotions are there?
   • Write down your thought correctly as soon as it appears in you. (For example, "I'll never get a promotion").
   • Write down what happened after that thought. How do you feel? How did you act?
   • Think about how you would respond to your friends. Do you correct things wrong with them? Do you tell them what strengths they have? Practice similar politeness to yourself.
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Advice

• If you feel that you cannot cope with the pressure, seek therapy. Sometimes you need help to get through the situation, and that's okay.