Author:
Robert Simon
Date Of Creation:
22 June 2021
Update Date:
24 June 2024
Content
It's normal to deal with stress regularly and can even be helpful. Stress, also known as a "combat response or surrender", can help keep us out of danger. But too much stress can cause health problems and negatively impact many different aspects of your life. You should work to identify what increases your stress level and learn how to cope with the things you can control. Combining this cognitive process with a healthy lifestyle can give you the opportunity to relax and have fun is the best way to live a life that is not weighed down too much by stress.
Steps
Method 1 of 4: Turn Stress Management Process into a Continuity Goal
Monitor your stress level. You need to assess your stress in order to make changes that can help mitigate this and help you cope more effectively in life. Take time to track your stress level and note how often you feel stress during the week. Of course, the level of stress you experience will vary depending on what's going on in your life, but monitoring stress over a period of time is the best way for you to start thinking about it. it.- Signs of stress include an increased heart rate and sweating, as well as muscle tension, headache, exhaustion, and difficulty breathing.
- If you feel these symptoms, think about what causes them.
Identify your stress triggers. Once you have monitored and noticed your stress level, you need to try to identify the specific triggers that trigger the stress. Stress can be caused by many factors. What factors stress you? Work? Relationship? Economic situation? Your kids? Addressing the source of your stress is the first step in dealing with them.- Similar to other specific negative events, positive life factors such as getting married or buying a home can be stressful for you.
- Once you have identified these, write them down so you can better visualize your stress.
- You should separate them into the long term and the short term.
Develop a strategy for dealing with triggers. Once you have identified the source of your stress, you can work on solving the problem. Start by identifying the aspect of the event or trigger that you have control over and focusing on what you can influence. A common cause of stress is that you have so many obligations and tasks to do that leave you with no time to relax or calm yourself.- You can deal with this by cutting down on your commitment and deciding which job you really want to spend your time on. You can arrange them in order of importance.
- Review your schedule and highlight activities that you can put off to make time for relaxation and play.
Develop appropriate time management. When you minimize your commitment, take this opportunity to organize your time and create free time when you don't have to go anywhere or have to do something. You will be more aware of what you really want to do, and this will benefit you in a broader sense. Do not hesitate to delegate or delay tasks.
- Plan to use your time, but keep it flexible. Having a too rigid work plan will only add to the stress.
- Setting free time in your schedule will give you a chance to relax. Even setting aside 30 minutes for yourself at night can be of great help.
Don't think you have to get everything done by yourself. If you are under stress or anxiety, don't think in a way that you need to bear it up on your own and fight it. Talk to a trusted friend or family member about how you feel. Communication is very important and it will help relieve stress. You don't have to have a serious conversation and speak out your best secret.
- Just venting and talking about what's causing you stress is enough to reduce the pressure.
- If you think it would be better if you were sharing with a specialist, you should contact a licensed counselor or therapist. Sometimes it's easier to talk to a stranger.
It is important to understand that there is no single easiest solution for dealing with problems. Tracking your stress levels, finding triggers and dealing with them will all help reduce your stress over time. However, there is no single method that is considered the most perfect and fastest way to cope with a stressful lifestyle. You should try to combine these exercises together while maintaining a sense of humor in the face of the challenges and suffering of modern life. Being aware of the humorous side of your problem will be of great help in getting more tougher in the face of something you can't avoid. advertisement
Method 2 of 4: Become Active to Build a Less Stressful Life
Exercise regularly. Many scientists have shown that physical activity helps people cope with stress, mild depression and anxiety through the formation of chemical changes in the brain that cause mood swings. more positive way. Regular exercise will also improve your fitness by increasing your self-esteem and self-control.
- Adults should exercise at a moderate intensity for 150 minutes per week.
- After a long day at work, even a short walk can help you feel better and push away stress.
- Be creative in what you do. You don't have to jog around or swim in laps. Usually, participating in team sports is a more fun method of exercising your fitness.
Take time to do the things you enjoy. Similar to regular exercise, you should also make sure that you get the chance to do something you enjoy. For example, you can go to the movies, have coffee with your friends, or play with your dog. Engaging in enjoyable activities will help you separate yourself from stressful environments and allow you to become more relaxed in a short period of time.
- If you can achieve a balance in your lifestyle, you will easily notice a drop in your stress level.
- Having work and life balance is very important in reducing stress and getting the best out of it.
- Neglecting a friendship in the long run will only make you more stressful.
Yoga. Just like doing an activity that you enjoy, you should pay close attention to seek out other hobbies and potential activities. Yoga is a great choice for combining physical activity, relaxation techniques, and a calm and peaceful environment. Yoga has been shown to be effective in reducing stress and anxiety in scientific experiments.
- There are many types of yoga suitable for all ages and health conditions, so you should not think that it is only for the young and healthy.
- You can search for a yoga course near where you live and chat with your instructor about a variety of options before you sign up.
Method 3 of 4: Stick to a Healthy Diet and Lifestyle
Healthy eating. Similar to regular exercise, a healthy, balanced diet can contribute to a significantly less stressful lifestyle. By making more positive choices in your diet, you can increase your physical and emotional well-being. Taking care of yourself will increase your self-esteem as well as give you more energy and control over your body. Having a healthy diet will help your body function more efficiently.
- Develop a balanced diet that includes food groups according to the “nutrition pyramid” provided by Vietnamese nutritionists.
- Taking the time to cook a healthy and delicious dinner can be a good way to reduce stress later in the day.
Get enough sleep. On average, an adult needs 7-9 hours of sleep each night. Lack of sleep not only increases stress, but chronic lack of sleep can also affect your judgment, reasoning, appearance, libido, and productivity at work or school. You can increase the amount of time you sleep by doing the following:
- Set up and follow a daily sleep schedule.
- Do something relaxing before bed, like reading a book or practicing breathing.
- Turn off all electronic devices.
- Sleep in a comfortable environment.
- Avoid alcohol and caffeine as they can disrupt sleep.
Limit the amount of alcohol you consume. Avoiding drinking in excess of alcohol can help you become emotionally healthier. Men should not drink more than 3-4 units per day. Women should not drink more than 2-3 units. Drinking alcohol can be tempting when you're under stress, but it will increase the level of the emotions you are experiencing, making you more angry and aggressive.
- One alcoholic drink is equal to about 25 ml of spirit alcohol (40% alcohol content), about 150 ml of beer (5% - 6% alcohol content), or a half of a standard wine glass (175ml) (concentration 12% alcohol).
- You can download an electronic tool to your computer to keep track of how much alcohol you have consumed.
- If you feel like you are having problems using alcohol, you should see your doctor.
No smoking. If you are a regular smoker, cut down or quit smoking so you can ease stress and anxiety, and give yourself a more positive outlook on life. In addition to its well-known physical health benefits, not smoking has also been shown to benefit your mental health. Regardless of the rumor that smoking will help relax you, it actually increases your anxiety and stress levels.
- Over time, smokers are more likely to develop depression and anxiety disorders. Cutting back on this action will improve your mood in the long run.
- It will also save you a lot of money and in turn reduce the financial stress. If you stop smoking about 10 cigarettes a day, you will save about 3,650,000 per year (depending on the drug).
Method 4 of 4: Practice the Relaxation Technique
Practice meditation. Similar to the process of improving your overall lifestyle and cutting down on your commitment to devote some time to yourself, you can try out specific relaxation techniques to feel more comfortable. Meditation is an ancient exercise designed to calm your mind and calm you down. You should sit quietly for a moment before you start focusing on your breathing.
- As your thoughts come to mind, try to direct your attention to the regular rhythm of your breathing.
- Alternatively, you can also focus on an object in front of you, or you can imagine something calming, like a calm sea surface.
- It may be difficult at first, but with practice, gradually you will be able to improve.
Do a deep breathing exercise to relax. If you have trouble concentrating on your meditation, you can do deep breathing exercises to relax. Sit in a comfortable chair that provides support for your head, or lie straight with your palms up with your legs spread slightly. Fill lungs with air, but not too forcefully, inhale through your nose. Count to 5 as you inhale.
- Exhale through your mouth, slowly counting to 5 more. Repeat this process in a regular and controlled rhythm.
- Breathe evenly without pausing or holding your breath, and keep doing this until you feel calm and relaxed.
- Try to do this exercise for 3-5 minutes, 2-3 times per day.
Use deep muscle relaxation. If you have plenty of time, you can do deep muscle relaxation exercises. This exercise will take about 20 minutes and it stretches and relaxes different types of muscles and helps release the stress of the body and mind. Once you find a warm, quiet spot, you can sit or lie down and focus on regular breathing. Performing these exercises one at a time will help relieve tension in the face, shoulders, chest, arms, lower legs, wrists and hands. Repeat each step a few times before moving on to another exercise.
- Start by frowning, as if you're frowning, hold it for a few seconds and then relax.
- Next, work on your neck by gently lowering your head forward, chin toward your chest, keeping your posture for a few seconds before raising your head.
- Raise your shoulders toward your ears, maintain your posture, then relax.
- As for the chest, slowly inhale the air into the diaphragm, then exhale slowly. Let your stomach flatten as you exhale.
- Then, stretch your arms away from your body, forward and stay in the same position before relaxing.
- In the lower leg, straighten the leg, push the toes away from the body, then contract and relax.
- Finally, stretch your wrists by stretching your hands toward you, stretch your fingers and hold them in place before releasing them.
