Stress
Management
Stress is the “wear and tear” our bodies
experience as we adjust to our continually changing environment; it has
physical and emotional effects on us and can create positive or negative
feelings.
Managing stress is all about taking charge: of
your thoughts, emotions, schedule, and the way you deal with problems. Stress
management starts with identifying the sources of stress in your life.
Stress
management refers to the wide
spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress,
usually for the purpose of improving everyday functioning.
Stress produces numerous symptoms
which vary according to persons, situations, and severity. These can include
physical health decline as well as depression. The
process of stress management is named as one of the keys to a happy and
successful life in modern society.
How you think can have a profound
effect on your emotional and physical well-being. Each time you think a
negative thought about yourself, your body reacts as if it were in the throes
of a tension-filled situation. If you see good things about yourself, you are
more likely to feel good; the reverse is also true. Eliminate words such as
"always," "never," "should," and
"must." These are telltale marks of self-defeating thoughts.
Stress management starts with
identifying the sources of stress in your life. This isn’t as easy as it
sounds. Your true sources of stress aren’t always obvious, and it’s all too
easy to overlook your own stress-inducing thoughts, feelings, and behaviors.
Sure, you may know that you’re constantly worried about work deadlines. But
maybe it’s your procrastination, rather than the actual job demands, that leads
to deadline stress.
To identify your true sources of stress, look closely at your habits,
attitude, and excuses: Until you accept responsibility for the role you play in
creating or maintaining it, your stress level will remain outside your control.
People who don't manage stress well can
have headaches, stomach pain, sleeping problems, illness, and depression. You
can help manage stress by journaling, meditating, exercising, talking to
others, or engaging in a hobby.
Learning healthier
ways to manage stress
If your methods of coping with stress
aren’t contributing to your greater emotional and physical health, it’s time to
find healthier ones. There are many healthy ways to manage and cope with
stress, but they all require change. You can either change the situation or
change your reaction. When deciding which option to choose, it’s helpful to
think of the four A s : avoid, alter, adapt, or accept.
Since everyone has a unique response to
stress, there is no “one size fits all” solution to managing it. No single method
works for everyone or in every situation, so experiment with different
techniques and strategies. Focus on what makes you feel calm and in control.
All stress can be not avoided, and it’s
not healthy to avoid a situation that needs to be addressed.
Dare to say “no” – Know your limits and
stick to them. Whether in your personal or professional life, refuse to accept
added responsibilities when you’re close to reaching them.
Avoid people who stress you out – If someone
consistently causes stress in your life and you can’t turn the relationship
around, limit the amount of time you spend with that person or end the
relationship entirely.
Pare down your to-do
list –
Analyze your schedule, responsibilities, and daily tasks. If you’ve got too
much on your plate, distinguish between the “shoulds” and the “musts.”
If you can’t avoid a stressful situation,
try to alter it. Draw out what you can do to change things so the problem does not
present itself in the future.
Compromise: When you ask someone to change their
behavior, be willing to do the same. If you both are willing to bend at least a
little, you’ll have a good chance of finding a happy middle ground.
Manage
your time : Poor time
management can cause a lot of stress. When you’re stretched too thin and
running behind, it’s hard to stay calm and focused. But if you plan ahead and
make sure you don’t overextend yourself, you can alter the amount of stress
you’re under.
If you can’t change the stressor, change
yourself. You can adapt to stressful situations and regain your sense of
control by changing your expectations and attitude or behaviour.
1- Take perspective of the
stressful situation. Ask yourself how important it will be in the long run.
Will it matter in a month? A year? Is it really worth getting upset over? If
the answer is no, focus your time and energy elsewhere.
2- Perfectionism is a major
source of avoidable stress. Stop setting yourself up for failure by demanding
perfection. Set reasonable standards for yourself and others, and learn to be
ok with “good enough.”
3- When
stress is getting you down, take a moment to reflect on all the things you
appreciate in your life, including your own positive qualities and gifts. This
simple strategy can help you keep things in perspective.
Some sources of stress are unavoidable.
You can’t prevent or change stressors such as the death of a loved one, a
serious illness, or a national recession. In such cases, the best way to cope
with stress is to accept things as they are. Acceptance may be difficult, but
in the long run, it’s easier than railing against a situation you can’t change. Accept
the fact that we live in an imperfect world and that people make mistakes. Let
go of anger and resentments. Free yourself from negative energy by
forgiving and moving on.
Beyond a take-charge approach and a
positive attitude, you can reduce stress in your life by nurturing yourself. If
you regularly make time for fun and relaxation, you’ll be in a better place to
handle life’s stressors when they inevitably come.
Don’t get so caught up in the hustle and
bustle of life that you forget to take care of your own needs. Nurturing
yourself is a necessity, not a luxury.
nice work
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