7 Step Program To Stress Management

stress management_c

As we know, stress is a part of life.  There’s no getting away from it.  In fact, some stress is good stress.

You may not believe that, but sometimes stress can motivate us to do things we may not normally do in a relaxed state.

Stress can make you brave enough to go forward when normally you might hesitate.

You have to be resilient in order to effectively cope with stress and help it enhance our life instead of control it.

How do you get strong and resilient?

By learning how to take control of your stress and make it work FOR you instead of AGAINST you.

Recognizing stress symptoms can be a positive influence in that we’re compelled to take action – and the sooner the better.

It’s not always easy to discern why you have the stress in each situation but some of the more common events that trigger those emotions are the death of a loved one, the birth of a child, a job promotion, or a new relationship.

You might experience stress as you readjust your lives. Your body is asking for your help when you feel these stress symptoms.

There are three major approaches to manage stress. The first is the action-oriented approach. In this method, the problems that cause stress are identified and necessary changes are made for a stress free life.

The next approach is emotionally oriented and in it, the person overcomes stress by giving a different color to the experience that caused stress. The situation, which causes stress, is seen humorously or from a different angle.

Sometimes if you don’t laugh at a situation, you’ll cry – uncontrollably.  That’s no solution.  Learn to see the humor instead of the doom.

The third way is acceptance-oriented approach. This approach focuses on surviving the stress caused due to some problem in the past.

The first stress management tip is to understand the root cause of your stress.

No one understands your problem better than you do. A few minutes spend to recognize your true feelings can completely change the situation.

During this process, identify what triggered the stress. If someone close to your heart is nearby share it with the person.

If you are over-stressed and feel you are going to collapse, take a deep breath and count till ten. This pumps extra oxygen into your system and rejuvenates the entire body.

When under severe stress meditate for a moment and pull out of the current situation for a little while. Stand up from your current position and walk. Stretch yourself. Soon you will find that the stress has lessened.

This is because you have relaxed now and relaxation is the best medicine for stress. Smiling is yet another way of stress management. If you are at the work place, just stand up and smile at your colleague in the far corner.

You will see a change in your mood. Learn some simple yoga or mediation techniques.

You can also invent your own stress management tips. The basic idea is to identify the cause of stress and to pull out from it for a moment and then deal with it.

Taking a short walk and looking at objects in nature is another stress reliever. Drinking a glass of water or playing small games are simple stress management techniques.

The whole idea is change the focus of attention and when you return to the problem, it does not look as monstrous as you felt before.

They say there’s more than one way to skin a cat. The same goes when you start tearing your hair out with all the frustration, grief, anxiety, and yes, stress.

It’s a state of mental conditioning that is like taking that bitter pill down your throat, causing you to lose your sense of self, and worse your sanity. Just thinking about it can drive anyone off the edge.

And they say that the proactive ones are already living off the edge.

As one stressed-out person to another, I know how it feels, and believe me there are many variants when it comes to stress.

Coping with life, and carrying the problems that may or may not belong to you can scratch away the little joy and happiness that you can carry once you head out that door.

You can’t blame them for being like that. They have their own reasons, so much like we have our reasons to allow stress to weigh us down. They say that stress is all in the mind, well, what’s bugging you anyway?

There are several ways to manage stress, and eventually remove it out of your life one of these days. This is divided into a seven-step course for you and it’s not going to be too taxing on the body, as well as on the mind.

1. Acknowledge stress is good

Make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment.

Have you seen a top athlete totally relaxed before a big competition? Use stress wisely to push yourself that little bit harder when it counts most.

2. Avoid stress sneezers

Stressed people sneeze stress germs indiscriminately and before you know it, you are infected too!

Protect yourself by recognizing stress in others and limiting your contact with them. Or if you’ve got the inclination, play stress doctor and teach them how to better manage themselves.

3. Learn from the best

When people around are losing their head, who keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?

Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

4. Practice socially acceptable heavy breathing

This is something I’ve learned from a gym instructor: You can trick your body into relaxing by using heavy breathing.

Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

5. Give stressful thoughts the red light

It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” Most of these things never happen, so why waste all that energy worrying needlessly?

Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that, and what can you do to prevent it?

6. Know your trigger points and hot spots

Presentations, interviews, meetings, giving difficult feedback, tight deadlines…. My heart rate is cranking up just writing these down!

Make your own list of stress trigger points or hot spots. Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? Did you drink too much coffee?

Knowing what causes you stress is powerful information, as you can take action to make it less stressful. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?

7. Burn the candle at one end

Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!

Having stress can be a total drag, but that should not hinder us to find the inner peace of mind that we have wanted for a long time. In any case, one could always go to the Bahamas and bask under the summer sun.

cause of stress

5 Minute Daily Program to Stress Management

“Relaxing with a Mental PDA” Your 5 minutes daily program to stress management.

We all have this favorite expression when it comes to being stressed out.

But when it comes down to it, it is how we work or even relax, for that matter that triggers stress.

Ever been stressed even when you’re well relaxed and bored?

Since Error! Hyperlink reference not valid. is unavoidable in life, it is important to find ways to decrease and prevent stressful incidents and decrease negative reactions to stress.

Here are some of the things that can be done by just remembering it, since life is basically a routine to follow like brushing your teeth or eating breakfast.

You can do a few of them in a longer span of time, but as they say – every minute counts.

Manage Time

Time management skills can allow you more time with your family and friends and possibly increase your performance and productivity. This will help reduce your stress.

To improve your time management:
  • Save time by focusing and concentrating, delegating, and scheduling time for yourself.
  • Keep a record of how you spend your time, including work, family, and leisure time.
  • Prioritize your time by rating tasks by importance and urgency. Redirect your time to those activities that are important and meaningful to you.
  • Manage your commitments by not over- or under-committing. Don’t commit to what is not important to you.
  • Deal with procrastination by using a day planner, breaking large projects into smaller ones, and setting short-term deadlines.
  • Examine your beliefs to reduce conflict between what you believe and what your life is like.
  • Build healthy coping strategies

It is important that you identify your coping strategies. One way to do this is by recording the stressful event, your reaction, and how you cope in a stress journal.

With this information, you can work to change unhealthy coping strategies into healthy ones-those that help you focus on the positive and what you can change or control in your life.

Lifestyle Choices

Some behaviors and lifestyle choices affect your stress level. They may not cause stress directly, but they can interfere with the ways your body seeks relief from stress.

Try to:
  • Balance personal, work, and family needs and obligations.
  • Have a sense of purpose in life.
  • Get enough sleep, since your body recovers from the stresses of the day while you are sleeping.
  • Eat a balanced diet for a nutritional defense against stress.
  • Get moderate exercise throughout the week.
  • Limit your consumption of alcohol.
  • Don’t smoke.
Social Support

Social support is a major factor in how we experience stress. Social support is the positive support you receive from family, friends, and the community.

It is the knowledge that you are cared for, loved, esteemed, and valued. More and more research indicates a strong relationship between social support and better mental and physical health.

Change Thinking

When an event triggers negative thoughts, you may experience fear, insecurity, anxiety, depression, rage, guilt, and a sense of worthlessness or powerlessness.

These emotions trigger the body’s stress, just as an actual threat does.

Dealing with your negative thoughts and how you see things can help reduce stress.

  • Thought-stopping helps you stop a negative thought to help eliminate stress.
  • Disproving irrational thoughts helps you to avoid exaggerating the negative thought, anticipating the worst, and interpreting an event incorrectly.
  • Problem solving helps you identify all aspects of a stressful event and find ways to deal with it.
  • Changing your communication style helps you communicate in a way that makes your views known without making others feel put down, hostile, or intimidated. This reduces the stress that comes from poor communication. Use the assertiveness ladder to improve your communication style.

Even writers like me can get stressed even though we’re just using our hands to do the talking, but having to sit for 7 or 8 hours is already stressful enough and have our own way to relieve stress.

Whether you’re the mail guy, the CEO, or probably the average working parent, stress is one unwanted visitor you would love to boot out of your homes, especially your life.

 


POINTS TO REMEMBER

7 Step Program to Stress Management

1. Acknowledge stress is good
2. Avoid stress sneezers
3. Learn from the best
4. Practice socially acceptable heavy breathing
5. Give stressful thoughts the red light
6. Know your trigger points and hot spots
7. Burn the candle at one end

5 Minute Daily Program to Stress Management

  • Managing time
  • Lifestyle choices
  • Social support
  • Change thinking

TAKEAWAY QUESTIONS
  • How do you make stress work for you instead of against you?
  • How do you understand the root cause of your stress?
  • What are your own stress management tips?
  • How can you make stress your friend?
  • Who are your models when it comes to stress management?
  • How are you guarding your mind against negative thoughts?

 

 

 

How to Deal with Stress?

What are some tricks you are doing to deal with stress?

Modern day life is so fast paced that it leads to increasing episodes of stress. Be it the workplace or at home, it is quite common for each one of us to face stress

 

While it is not possible to eliminate stress altogether, we can cope by changing our reaction to stress and how we deal with it.

 

When you are constantly under stress, not only are you facing mental strain, your body also become dysfunctional and suffer physically.

 

Stress can have adverse effects on your health and your general health might go south. You might be easily affected by hypertension, heart ailments and problems like diabetes, eating disorders, etc.

 

For this reason, it is essential to take stress head on and deal with it and manage to reduce stress levels. Let us now learn a few steps to help control and cope with stress.

 

understand cause of stress

Understand the Cause for Stress

Many people worry about anything and everything. Sometimes they do not even realize they are worrying and are getting stressed out.

 

If you are feeling stressed, understand why you are feeling stressed. Sometimes the cause is so trivial that you will understand that you need not be stressed for that cause.

 

So, by understanding the cause for stress, you may be able to eliminate the stress altogether.

 

Forget Your Worries

Sometimes it is essential to let go of everything and forget your worries. Find something else to do so that you are not worrying.

 

Find time to pursue a hobby, go on a vacation, play a sport, sing if you can, etc are some of the ways that people try to eliminate stress and cope with it.

 

Do not fret about Things You Have no Control Over

Some people are stressed because of some general occurrence such as a calamity, the traffic situation while driving, how your local team performed in the annual meet, etc.

 

Understand that this is a situation where you have no say and avoid getting stressed due to such reasons.

 

Eat Right

Stress can cause severe disturbances to eating habits. While some might skip meals altogether, others might tend to overeat.

Eat complex carbohydrates rather than refined ones. This will really help you cope with mood swings.

 

Likewise, eat plenty of fresh fruits and vegetables and keep sugar and salt intake low.

Also, drink plenty of water. It will rehydrate your body. Try to keep caffeine consumption to the minimum.

Eat right! This is essential to help you cope up with stress and be able to deal with it.

 

Exercise

Exercise will help you relieve stress as this is a major stress buster.

Sweating it out by doing something strenuous proves to be more beneficial than taking drugs or vitamins that might have some side effects on your system.

 

Most therapist and stress management experts would agree that physical exercise is considered as the best stress reliever during this time and age.

 

Aside from changing your focus from your problems to something productive, physical exercise will help your body function at peak efficiency.

 

Benefits of physical exercise to your body

 

Since physical exercise involves a lot of body movements, this will improve your cardiovascular functions and greatly strengthens your heart.

 

This will practically free you from possible effects of stress like heart failure, stroke, high-blood pressure, and the like.

 

When your heart is attuned to the exercise regime, blood circulation will also improve which in turn increases oxygen throughout the body.

 

Your cholesterol level and other harmful biochemicals will be reduced and will lessen the chance of your body breaking down due to the negative effects of these substances.

 

Physical exercise also helps you mentally aside from keeping your body in perfect shape.

 

Indulging in various forms of physical exercise will provide an outlet to stress-related emotions such as anger, fear, frustration, depression and irritability.

 

Since exercise improves the circulation of chemicals in your body and brain, hormones that elevates certain responses to your body will be reduced as well; keeping you relaxed and in control.

 

Stress is a major problem that each and everyone faces in the course of our everyday life.

Although we cannot eliminate stress from our lives, it is possible to alter the way we react to stress and thus not get into many health problems that are associated with increased stress.

 

understanding cause of stress

 

 How to Deal with Stress and Cope

Every one of us faces situations of stress quite commonly given the type of lives we lead nowadays.

While some of us might have stressful situations at the workplace, others might be experiencing such situations at home.

 

Stress might be common for many people but the way each one reacts to the situation of stress varies.

When a person is not able to manage stress levels rationally, it can cause adverse effects on health, both mentally and physically.

 

When a person is under stress, the quality of life goes down.

The functionality of the body goes down and it creates a strained situation wherever the person goes.

It can lead to friction with other people they encounter. It can cause a downward spiral to relationships.

 

For this reason, it is essential to understand how to cope with stress and deal it before it has deleterious effects on the person’s life and the lives of people in and around them.

 

Talk It Out

One way to deal with stress is to try and talk to someone close to you and discuss your problems and what is causing the stress. By talking it out, you are relieving your mind of many tensions.

 

You also get to rationalize and see if you are unnecessarily stressing your mind and body with the particular problem you are facing.

 

Many times, you might even find an effective solution to your problem while you are communicating with the other person regarding your stress.

 

Think Positive

Did you know pessimism has been linked to a higher risk of dying before age 65?

 

On the other hand, expressing positive emotions, such as optimism, is associated with a variety of health benefits like lowered production of the stress hormone called cortisol, better immune function, and reduced risk of chronic diseases.

 

The Law of Attraction states that what you think and perceive is what you get. If you have positive thoughts running in your mind, the action that follows will also be positive.

 

For this reason, you should try and incorporate positive thinking habits so that the action plan that you will initiate will also be positive and be helpful in eliminating the cause of stress.

 

Positive thinking also helps get rid of worrying too much about many situations that would have caused stress.

 

Stress Management Techniques

There are different techniques that a person can employ to avoid these manifestations of stress in their life.

 

The first technique and the most important one is learning how to relax when stress pays you a visit.

You can employ techniques like meditation, breathing exercises, aromatherapy, or music therapy to induce a state of relaxation to your mind.

 

Once you have achieved this step, you can proceed on how to deal with stress that affects your body.

 

Progressive muscle relaxing is a method where you are alternating between tensing and relaxing some muscles of your body in order to relieve you of stress.

 

Some examples of this method are the use of a softball or a spring loaded device that you use in the palm of your hand to tense and relax.

 

Apart from this, the use of relaxation techniques like yoga and meditation have also benefited many a person in getting rid of stress and changing the way they react to stress.

 

Relaxation activities such as Yoga or Tai chi can also eliminate stress by relaxing the mind and body, and thereby get rid of stress patterns around the body.

Yoga and tai-chi also help develop concentration and positive body awareness.

 

These Oriental arts have been practiced by millions of people for centuries and medical research has documented the beneficial effects of these modes of exercise.

 

By moving slowly with ease and always in a state of relaxation, the person performing these activities will feel good, and soon the feeling of relaxation will follow.

 

Relaxation Routine

Your very first line of defense is to establish a habit of performing a regular relaxation routine.

Getting into a deep state of relaxation induces calmness to soothe your body, your mind, and your emotions.

 

And what is a state of calmness?

It’s the exact opposite of stress and anxiety. As a matter of fact, you could call it the antidote to stress and anxiety.

 

Start using this antidote. Take a time out at least twice every day to do the relaxation routine outlined below.

Treat this as your quality time; a time for you and you alone. Start thinking calm, feeling calm, and being calm.

 

Relaxation Routine

1. Lie down, or sit in a comfortable armchair or recliner.

 

2. Take a deep breath and hold it for about five seconds. Release that breath slowly, and imagine all feelings of stress and tension leaving your body as you release the air.

When the air has left your lungs, hold your breath once again for about five seconds before breathing in.

As you breathe in imagine your body and mind filling with calmness.

 

3. Repeat this cycle of breathing a number of times until your breathing falls in a nice long, slow gentle rhythm. Allow a comfortable pause at the end of each inhalation and exhalation.

 

4. As you maintain the relaxing rhythm of your breathing, bring your attention to the top of your head.

Imagine that all the tiny muscles in your scalp are being soothed and massaged by warm invisible hands.

 

5. Feel the warm hands massaging around your ears and down along the back of your neck to the top of your shoulders.

 

6. Now, bring your attention to your forehead. Feel those invisible fingers smoothing away any wrinkles that may be on your forehead.

 

7. Next, focus on your eyes. Imagine the warm fingers gently massaging all around your eyes.

Feel the relaxing warmth from the fingers spreading throughout your eyes.

Feel your eyes relaxing and letting go of all the tensions.

 

8. Think of the soothing hands massaging the rest of your face.

Notice how your lower jaw relaxes and notices how this cozy, warm feeling of relaxation spreads into your tongue.

 

9. Check your breathing once again to make sure it’s rhythm is long and slow.

 

10. Now bring your attention to the invisible hands and imagine them massaging and loosening your shoulders and shoulder blades.

Imagine what it would be like if waves of relaxation were flowing down along your arms and into your fingertips.

 

11. Those massaging hands now work on your back.

They soothe and loosen the muscles on either side of your spine, and then stroke smoothly down along the vertebrae.

 

12. Imagine what it would be like to feel a state of deep relaxation seeping downwards into your legs and feet.

Imagine how all the muscles in your legs and feet would go loose and limp.

 

13. Allow feelings of deep relaxation and calmness to immerse your body and your mind.

 

14. Feel yourself drifting deeper and deeper into pleasurable feelings of calmness and tranquility.

 

 

Breathing

 

Breathing exercises are wonderful effective way to reduce stress, regulate mood, and feel energized. One way to promote deeper breathing and better health is by exhaling completely.

 

The more you allow your body to be filled with deep breathing, the less stress you place on your body and mind.

 

The more you practice your deep and controlled breathing, the more natural it becomes and you can call on it at any time of the day to help you through those tired or stressed out moments.

 

Here are some steps to do breathing exercise:

 

1. You can lie down, sit down or stand up as long as you are comfortable.

Breathe in slowly through your nose to the count of four. Breathe very deeply until all your body feel expanded.

 

2. Hold on that deep breath for four counts, and then exhale slowly through your mouth to a count of eight.

 

3. Repeat the breathing in – right down so your abdomen expands. Hold on to it and then exhale nine more times.

 

4. You can breathe deeper once you get used to the above steps by leaving one hand on your stomach and place the other lightly across the chest. Breathe right down so your abdomen expands

 

5. When it cannot go any further, breathe in some more and fill the top of your lungs.

Inhalations and exhalations are the same lengths, eight counts each, without holding in between.

 

6. When you exhales, let the old air out from your chest and then from your abdomen. So, you are going to be relaxed.

 

 

Massage Therapy

Massage therapy also helps fight stress.

Massaging your scalp, putting pressure on your shoulders or even your eyes can really decrease stress in that certain part of the body.

 

Stress can be a huge problem if you allow it to go beyond control. By incorporating right techniques, you can help solve problems associated with stress by combating and changing the way you handle stress.