Content

• Steps
• Method 1 of 3: Learn to identify passive stress
• Method 2 of 3: Know How to Deal with Passive Stress
• Method 3 of 3: Reduce Your Overall Stress
• Tips
• Warnings

We become passively stressed when we begin to absorb tension from those around us. These can be coworkers, boss, friends, or family members. In such situations, it is impossible to make the other person stop being nervous, so you will have to work on yourself in order to learn not to absorb other people's stress and not to treat it like your own.

Steps

Method 1 of 3: Learn to identify passive stress

1. 1 Pay attention to typical stress symptoms. The symptoms of passive stress are very similar to those of ordinary stress. Identifying the following signs is the first step in determining if you are absorbing the other person's stress.
   • pain in the head or muscles;
   • increased fatigue and difficulty concentrating;
   • sleep problems;
   • stomach upset;
   • anxiety or irritability;
   • lack of motivation.
2. 2 The next time you feel stressed, pause and reflect. Identifying the root of the problem is critical to understanding if you are suffering from passive stress. The next time you feel stress symptoms, recognize them. Then analyze the situation and find out what caused these feelings.
   • Apologize and step aside. To analyze what happened, it will be helpful to find a quiet place where no one will disturb you. You should especially retire to be able to think things over if communication with a certain person causes you stress.
   • Think about what you were doing when you started experiencing stress. Ask yourself when exactly the first signs appeared. You may find that you have been provoked by complaints from a friend or colleague. Or maybe you were pissed off by your boss's outburst of anger after hearing the bad news. In this case, we can say that the source of your condition is another person.
3. 3 Keep a diary. If you're stressed out and can't block the source, keeping a journal can help you focus on your thoughts and narrow down the factors that bother you. Commit to writing every day, even if you only have a few minutes to spare.
   • The diary can be kept in any structure or format you choose, but in this case it may be better to adapt your notes to your concerns.
   • Here are some initial questions to help guide your writing: How am I feeling now? When have I been stressed lately? What have I been doing? How did I react? "
   • Even after you figure out the cause of your stress, you shouldn't stop writing. Journaling is a great way to pour out your heart and keep your overall mental health in good shape.
4. 4 Consider other sources of stress. It may be that absorbing someone else's stress is not the only cause of your condition. In fact, dealing with a stressed person can exacerbate the feelings of stress you are already experiencing. Consider various aspects of your life and identify problem areas. This way, you can not only solve your problems with the other person, but also help reduce your overall stress levels by identifying other irritants in your life.
   • Think about work. Are you dissatisfied with your performance or your position?
   • Think about your family. Is anyone sick or having a particular problem? Are you having difficulty paying your bills?
   • If you are in school, are you stressed by the heavy workload?

Method 2 of 3: Know How to Deal with Passive Stress

1. 1 Reduce (or avoid) the person's exposure to stress. The obvious cure for passive stress is to avoid its source. This is not always easy because it could be a close friend or family member. However, if a common friend or colleague is causing the stress, you can limit the effects on yourself without worrying about any personal consequences.
2. 2 Limit your time on social media. Some studies show that overuse of social media increases stress levels. Social media encourages users to compare themselves to other people, leading to feelings of inferiority. It also increases the risk of being abused. If you find yourself spending a lot of time on social media or constantly comparing yourself to others, it may be best to cut back on those sites.
   • You can block specific people who are causing you problems, or unsubscribe from them.
   • Continue to distance yourself from social media. Understand that people often try to show their life more interesting than it really is, so it makes no sense to compare yourself with this ideal.
3. 3 Find out if the source of your stress needs help. It's not always possible to avoid a source of stress, especially if the person is a family member or colleague with whom you regularly interact. Perhaps the person who is causing you passive stress is going through difficult times himself.
   • Sometimes people just need to talk to someone. The next time the person lashes out at you or starts showing signs of stress, ask if he would like to go for a walk. Then, in a more informal setting, you can ask if everything is in order and if you can somehow help.
   • Be careful not to take on more responsibilities than you can handle if the person asks for your help. Remember: you still need to take care of your health.
4. 4 Understand that other people's problems are not yours. Treating other people's problems as your own is the main cause of passive stress. To avoid it, you should distance yourself from other people's problems and not act like they are yours.
   • Of course, this does not mean that you should not be sympathetic or sensitive to people's problems. You can still talk to them and offer advice. However, do not get too deeply involved in their problems, otherwise you run the risk of adopting them and being exposed to stress.
5. 5 Take a break from the source of your stress. If the person who is bothering you is a member of your family or a close friend, chances are you won't want to cross him out of your life. However, you still need to take breaks to avoid being overwhelmed. If this person is counting on your help, you must be in good mental health to provide it. Taking breaks and taking care of yourself can help you recharge and help more effectively when needed.
   • Take some time to be alone, relax and unwind. Do whatever you enjoy and relieve stress.
6. 6 Seek help from a psychologist if necessary. In some cases, such as having a sick family member, it is impossible to avoid the person causing the stress. In such a situation, stress can be constant. If you find it difficult to deal with, try talking to a psychologist or other mental health professional. He will teach you stress management techniques and give you the opportunity to express your feelings and frustrations.

Method 3 of 3: Reduce Your Overall Stress

1. 1 Learn techniques to reduce your stress levels. In addition to the steps specifically designed to deal with passive stress, there are some techniques you can learn to lower your overall stress levels. If avoiding the source of stress is not possible, these management techniques will be especially helpful.
2. 2 Practice deep breathing. Deep breathing is a common and effective tool for relieving stress. With the right technique, you can effectively reduce your stress levels and return to the problem relaxed and ready to work on a solution.
   • Breathe through your belly, not your chest. This allows more oxygen to flow into the body and helps to relax. While breathing, place your hand on your stomach to make sure it rises and falls. If this does not happen, then you are not breathing deeply enough.
   • Sit upright with your back straight. Alternatively, you can lie on the floor.
   • Breathe in through your nose and out through your mouth. Let in as much air as possible, and then exhale until the lungs are completely empty.
3. 3 Lead an active lifestyle. Physical activity helps to relieve stress, as during sports, the brain is distracted and endorphins are released. If you're stressed, include more exercise in your life. Even a few minutes of exercise has been shown to have a positive effect on stress levels.
   • Aerobic exercise, such as running or cycling, is generally better for reducing stress, although other sports are great for this.
   • If you're not into gym workout, there are many other types of physical activity. Try walking, swimming, outdoor sports, or other activities that make you feel good and move.
4. 4 Adjust your diet. You may be exacerbating stress without even realizing it. A number of foods and drinks increase stress levels. Eliminating certain foods and adding others to your diet can have a positive effect on stress levels and overall health.
   • Caffeine can increase your heart rate, which can exacerbate stress. If you drink several caffeinated beverages a day, reduce your intake to reduce your overall stress levels.
   • Sugary foods have a similar effect on our health and stress levels because they make our heart beat faster.
   • Alcohol also increases stress levels. If you drink regularly, you should reduce your alcohol intake to improve your overall health.
   • But foods that have a positive impact: whole grains, almonds, dark chocolate without impurities (any kind of dark chocolate, without a lot of added sugar) and berries.
5. 5 Get enough sleep. Lack of sleep exacerbates stress. Without adequate sleep, the body cannot properly rest and recover. Commit to getting an adequate eight-hour sleep every night. This will not only lower your stress levels, but also improve your overall health.
6. 6 Practice positive self-talk. Oftentimes, when people are stressed, they engage in negative dialogue with themselves. This further worsens their mood. Avoid this trap by practicing positive self-talk.
   • In times of stress, use phrases such as, "I can handle this," and "These feelings will pass."
   • Work to eliminate negative thinking. When such thoughts occur to you, pause and try to isolate yourself from them. Replace them with positive ones. For example, if you are stressed at school and thoughts like “I’ll never finish all this work” come to mind, replace them with things like “I have a lot of work, but I can finish it by tomorrow”.

Tips

• Meditate. This will help develop resilience against stressful people and situations.
• Children can also suffer from passive stress, especially if you have high expectations for them. Do your best not to show stress in front of children, otherwise they may absorb it.

Warnings

• Some of the side effects of passive stress include high blood pressure, indigestion, insomnia, depression, fatigue, tension, and memory impairment.
• If passive stress exacerbates your awareness of your own problems, then to deal with it, think carefully about these problems and take the proper steps. If the source of passive stress is talking about a violent situation similar to yours, then your stress is not completely passive. Take an honest look at yourself and others to understand where the tension comes from. Dealing with multiple sources of stress makes it easier for you to deal with each of them one by one.