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In today’s society, stress and change often are thought of as the same thing. Stress is a physiological and psychological response to situations the body and mind find to be overwhelming. We often ask ourselves how we should manage stress. There are many ways people manage stress and reduce the overall stress of day-to-day activities. With the fast pace of work and home, and being constantly inundated with technology and still wanting to have time to connect with those around us, our lives can feel overwhelming and stressful at times.
Manage how you live with these five tips to feel less stressed:
1. Use guided meditation.
Guided meditation is a great way to distract yourself from the stress of day-to-day life. There are many guided meditations available on the internet that can help you find 5 minutes of centered relaxation.
2. Practice deep breathing.
Deep breathing is a great way to reduce the activation of your sympathetic nervous system, which controls the body’s response to a perceived threat. Deep breaths taken in to a count of five seconds, held for two seconds and released to a count of five seconds, can help activate your parasympathetic nervous system, which helps reduce the overall stress and anxiety you may be experiencing.
3. Maintain physical exercise and good nutrition.
Physical exercise and nutrition are two important components in how you respond to stress. When your body is healthy, your mind can be healthy and vice versa. Physical exercise is proven to be a great stress reliever and also helps to improve your overall quality of life. Nutrition is important as stress can deplete certain vitamins, such as A, B complex, C and E. Maintaining proper nutrition not only helps your body feel better, but your mind as well, which allows you to better combat stress.
4. Manage social media time.
Spending time on social media sites can become stressful, not only by what we might see on them, but also because the time you are spending on social media might be best spent enjoying visiting with friends, being outside enjoying the weather or reading a great book.
5. Connect with others.
Humans are social beings. You need to have connections with people to feel supported. Finding a sense of community — whether at work, with a religious organization, or through shared activities, such as organized sports — is important to your well-being. Enjoying a shared activity allows you to find support and foster relationships that can be supportive in difficult times.
FAQs
What are 10 ways to cope with stress?
Healthy Ways to Cope with Stress
- Take breaks from watching, reading, or listening to news stories, including those on social media. …
- Take care of yourself. …
- Take care of your body. …
- Make time to unwind. …
- Talk to others. …
- Connect with your community- or faith-based organizations.
- Avoid drugs and alcohol.
What are the 7 ways of relieving stress?
If you often find yourself tense and on-edge, try these seven ways to reduce stress.
- Get enough sleep. …
- Learn relaxation techniques. …
- Strengthen your social network. …
- Hone your time-management skills. …
- Try to resolve stressful situations if you can. …
- Nurture yourself. …
- Ask for help.
What are 3 ways to cope relieve stress?
Some of these stress-relieving activities may work for you:
- Play with your kids or pets ? outdoors, if possible.
- Take a walk in nature.
- Meditate or practice yoga.
- Work in the garden or do a home improvement project.
- Go for a walk, run or bike ride to clear your head.
- Read a book, short story or magazine.
Oct 4, 2021
What is the 3 3 3 rule for anxiety?
Follow the 3-3-3 rule.
Look around you and name three things you see. Then, name three sounds you hear. Finally, move three parts of your body ? your ankle, fingers, or arm.
What is the 54321 technique?
One of the most common grounding techniques is the ?54321? exercise. It goes like this: Start with deep breathing. Breathe in for 5 seconds, hold the breath for 5 seconds, and breathe out for 5 seconds.
Why do I overthink so much?
While overthinking itself is not a mental illness, it is associated with conditions including depression, anxiety, eating disorders and substance use disorders. Rumination can be common in people who have chronic pain and chronic illness as well, taking the form of negative thoughts about that pain and healing from it.
What overthinking does to your brain?
“Overthinking can affect how you experience and engage with the world around you ? preventing you from making important decisions, keeping you from enjoying the present moment and draining you of the energy you need to handle daily stressors,” explains Dr. Fowler.
Can stress Make You Sick?
Physical symptoms of stress include: Low energy. Headaches. Upset stomach, including diarrhea, constipation, and nausea.
Tips for Coping with Stress|Publications|Violence Prevention
Tips for Coping with Stress|Publications|Violence Prevention|Injury Center|CDC Many of us are facing challenges that can be stressful, overwhelming, and cause strong emotions in adults and children. Public health actions, such as physical distancing, can make us feel isolated and lonely and can increase stress and anxiety. After a traumatic event, people may have strong and lingering reactions. Learning healthy ways to cope and getting the right care and support can help reduce stressful feelings and symptoms. The symptoms may be physical or emotional. Common reactions to a stressful event can include: Disbelief Feelings of fear, shock, anger, sadness, worry, numbness, or frustration Changes in appetite, energy, desires, and interests Difficulty sleeping or nightmares, concentrating, and making decisions Physical reactions, such as headaches, body pains, stomach problems, and skin rashes Worsening of chronic health problems Worsening of mental health conditions Increased use of tobacco, alcohol, and other substances It is natural to feel stress, anxiety, grief, and worry during traumatic events such as mass shootings, natural disasters, or pandemics. Below are ways that you can help yourself, others, and your community manage stress. Healthy Ways to Cope with Stress Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress: Take breaks from watching, reading, or listening to news stories, including those on social media. It’s good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while. Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out. Take care of your body. Take deep breaths, stretch, or meditate. Try to eat healthy, well-balanced meals. Exercise regularly. Get plenty of sleep. Avoid excessive alcohol, tobacco, and substance use. Continue with routine preventive measures (such as vaccinations, cancer screenings, etc.) as recommended by your healthcare provider. Get vaccinated against COVID-19 as soon as possible; get a booster shot if you are age 18 or older. Make time to unwind. Try to do some other activities you enjoy. Talk to others. Talk with people you trust about your concerns and how you are feeling. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor. Connect with your community- or faith-based organizations. Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling. Recognize when you need more help. If problems continue or you are thinking about suicide, talk to a psychologist, social worker, or professional counselor. Check out Taking Care of Your Emotional Health for more information and resources. Helping Others Cope Taking care of yourself can better equip you to take care of others. Helping others cope with stress through phone calls or video chats can help you and your loved ones feel less lonely or isolated. Helping Children and Youth Cope with Stress Children and youth often struggle with how to cope with stress. Youth can be particularly overwhelmed when their stress is connected to a traumatic event—like a natural disaster, family loss, school shootings, or community violence. Parents, caregivers, and educators can take steps to provide stability and support that help young people feel better. Tips Tips for Parents and Caregivers It is natural for children to worry when scary or stressful events happen in their lives. Talking to your children about these events can help put frightening information into a more balanced setting. Monitor what children see and hear about stressful events happening in their lives. Here are some suggestions to help children cope: Maintain a normal routine. Helping children wake up, go to sleep, and eat meals at regular times provide them a sense of stability. Talk, listen, and encourage expression. Listen to…
10 Simple Ways to Cope with Stress | Sutter Health
10 Simple Ways to Cope with Stress Contributor Malaika Stoll, M.D. When your car dies or a deadline looms, how do you respond? Long-term, low-grade or acute stress takes a serious toll on your body and mind, so don’t ignore feelings of constant tension. Understand what’s happening inside your body and learn simple coping skills to combat the negative impacts of everyday stressors. Fight or FlightSudden or ongoing stress activates your nervous system and floods your bloodstream with adrenaline and cortisol, two hormones that raise blood pressure, increase heart rate and spike blood sugar. These changes pitch your body into a fight or flight response. That enabled our ancestors to outrun saber-toothed tigers, and it’s helpful today for situations like dodging a car accident. But most modern chronic stressors, such as finances or a challenging relationship, keep your body in that heightened state, which hurts your health. Effects of Too Much Stress”If constantly under stress, most of us will eventually start to function less well,” says Malaika Stoll, M.D., chief medical officer of SutterSelect. Multiple studies link chronic stress to a higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death, so “it’s important to recognize the warning signals,” she says. Talk to your doctor about ways to manage stress if you’re experiencing any of these symptoms: Prolonged periods of poor sleep Regular, severe headaches Unexplained weight loss or gain Feelings of isolation, withdrawal or worthlessness Constant anger and irritability Loss of interest in activities Constant worrying or obsessive thinking Excessive alcohol or drug use Inability to concentrate 10 Ways to Cope with Chronic Stress”It’s key to recognize stressful situations as they occur because it allows you to focus on managing how you react,” Dr. Stoll says. “We all need to know when to close our eyes and take a deep breath when we feel tension rising.” Use these tips to prevent or reduce chronic stress. 1. Re-balance Work and Home All work and no play? If you’re spending too much time at the office, intentionally put more dates in your calendar to enjoy time for fun, either alone or with others. 2. Build in Regular Exercise Moving your body on a regular basis balances the nervous system and increases blood circulation, helping to flush out stress hormones. Even a daily 20-minute walk makes a difference. 3. Eat Well and Limit Alcohol and Stimulants Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Well-nourished bodies cope better, so start with a good breakfast, add more organic fruits and vegetables, avoid processed foods and sugar, and drink more water. 4. Connect with Supportive People Talking face to face with another person releases hormones that reduce stress. Lean on those good listeners in your life. 5. Carve out Hobby Time Do you enjoy gardening, reading, listening to music or some other creative pursuit? Engage in activities that bring you pleasure and joy; research shows that reduces stress by almost half and lowers your heart rate, too. 6. Practice Meditation, Stress Reduction or Yoga Relaxation techniques activate a state of restfulness that counterbalances your body’s fight-or-flight hormones. Consider taking a mindfulness-based stress reduction course to learn effective, lasting tools. 7. Sleep Enough If you get less than seven to eight hours of sleep, your body won’t tolerate stress as well as it could. If stress keeps you up at night, address the cause and add extra meditation into your day to make up for the lost z’s. 8. Bond with Your Pet Clinical studies…
3 Tips to Manage Stress | American Heart Association
3 Tips to Manage StressWe all have stress – at work, at home and on the road. Sometimes we can feel especially stressed because of a bad interaction with someone, too much work or everyday hassles like getting stuck in traffic. Chronic stress can keep you from feeling and performing your best – mentally, physically and emotionally. But no one’s life is completely stress-free. It’s important to know how to manage the stress in your life. These three simple techniques will help you deal with stress. 1. Positive Self-Talk Let’s be honest, we all talk to ourselves! Sometimes we talk out loud, but usually we do it in our heads. Self-talk can be positive (“I can do this” or “everything will be OK”) or negative (“I’ll never get better” or “I’m so stupid”). Negative self-talk increases stress. Positive self-talk can help you calm down and manage stress. With practice, you can learn to shift negative thoughts to positive ones. For example: Negative to Positive Instead of saying, “I can’t do this,” say, “I’ll do the best I can. I’ve got this.” Instead of saying, “I hate it when this happens,” say, “I know how to deal with this – I’ve done it before.” Instead of saying, “I feel helpless and alone,” say, “I can reach out and get help if I need it.” Instead of saying, “I can’t believe I screwed up,” say, “I’m human, and we all make mistakes. I can fix it.” To really make it work, practice positive self-talk every day – in the car, at your desk, before you go to bed or whenever you notice negative thoughts. It’s a great practice to teach kids, too! 2. Top 10 Emergency Stress-Stoppers Emergency stress-stoppers are actions to help you defuse stress in the moment. You may need different stress-stoppers for different situations, and sometimes it helps to combine them. Here are some stress relievers: Count to 10 before you speak or react. Take a few slow, deep breaths until you feel your body un-clench a bit. Go for a walk, even if it’s just to the restroom and back. It can give you a chance to think things through. Try a quick meditation or prayer to get some perspective. If it’s not urgent, sleep on it and respond tomorrow. This works especially well for stressful emails and social media trolls. Walk away from the situation for a while, and handle it later once things have calmed down. Break down big problems into smaller parts. Take one step at a time. Turn on some chill music or an inspirational podcast to help you deal with road rage. Take a break to pet the dog, hug a loved one or do something to help someone else. Work out or do something active. Exercise is a great antidote for stress. 3. Stress-Busting Activities Doing things you enjoy is a natural way to relieve stress and find your happy place. Even when you’re down, you may find pleasure in simple things like going for a walk, catching up with a friend or reading a good book. When stress makes you feel bad, do something that makes you feel good – even if only for 10 or 15 minutes. Some of these stress-relieving activities may work for you: Play with your kids or pets – outdoors, if possible. Take a walk in nature. Meditate or practice yoga. Work in the garden or do a home improvement project. Go for a walk, run or bike ride to clear your head. Read a book, short story or magazine. Meet a friend for coffee or a meal. The key is to find your groove and make it a practice. You’ll be amazed at how quickly you may start to feel better once you disrupt the cycle of stress.
5 tips to manage stress – Mayo Clinic Health System
5 tips to manage stress In today’s society, stress and change often are thought of as the same thing. Stress is a physiological and psychological response to situations the body and mind find to be overwhelming. We often ask ourselves how we should manage stress. There are many ways people manage stress and reduce the overall stress of day-to-day activities. With the fast pace of work and home, and being constantly inundated with technology and still wanting to have time to connect with those around us, our lives can feel overwhelming and stressful at times. Manage how you live with these five tips to feel less stressed: 1. Use guided meditation. Guided meditation is a great way to distract yourself from the stress of day-to-day life. There are many guided meditations available on the internet that can help you find 5 minutes of centered relaxation. 2. Practice deep breathing. Deep breathing is a great way to reduce the activation of your sympathetic nervous system, which controls the body’s response to a perceived threat. Deep breaths taken in to a count of five seconds, held for two seconds and released to a count of five seconds, can help activate your parasympathetic nervous system, which helps reduce the overall stress and anxiety you may be experiencing. 3. Maintain physical exercise and good nutrition. Physical exercise and nutrition are two important components in how you respond to stress. When your body is healthy, your mind can be healthy and vice versa. Physical exercise is proven to be a great stress reliever and also helps to improve your overall quality of life. Nutrition is important as stress can deplete certain vitamins, such as A, B complex, C and E. Maintaining proper nutrition not only helps your body feel better, but your mind as well, which allows you to better combat stress. 4. Manage social media time. Spending time on social media sites can become stressful, not only by what we might see on them, but also because the time you are spending on social media might be best spent enjoying visiting with friends, being outside enjoying the weather or reading a great book. 5. Connect with others. Humans are social beings. You need to have connections with people to feel supported. Finding a sense of community — whether at work, with a religious organization, or through shared activities, such as organized sports — is important to your well-being. Enjoying a shared activity allows you to find support and foster relationships that can be supportive in difficult times.
10 Simple Ways to Relieve Stress – Healthline
10 Simple Ways to Relieve StressIt might surprise you to learn that biological stress is a fairly recent discovery. It wasn’t until the late 1950s that endocrinologist Hans Selye first identified and documented stress. Symptoms of stress existed long before Selye, but his discoveries led to new research that has helped millions cope with stress. We’ve compiled a list of the top 10 ways to relieve stress.If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.We recommend cello master Yo-Yo Ma playing Bach, but if classical really isn’t your thing, try listening to ocean or nature sounds. It may sound cheesy, but they have similar relaxing effects to music.When you’re feeling stressed, take a break to call a friend and talk about your problems. Good relationships with friends and loved ones are important to any healthy lifestyle.They’re especially important when you’re under a lot of stress. A reassuring voice, even for a minute, can put everything in perspective.Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing. Don’t worry about seeming crazy — just tell yourself why you’re stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.Stress levels and a proper diet are closely related. When we’re overwhelmed, we often forget to eat well and resort to using sugary, fatty snack foods as a pick-me-up. Try to avoid sugary snacks and plan ahead. Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress. A tuna sandwich really is brain food.Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones cortisol and adrenaline. Laughing tricks your nervous system into making you happy.Our suggestion: watch some classic Monty Python skits like “The Ministry of Silly Walks.” Those Brits are so hilarious, you’ll soon be cracking up, rather than cracking up.A large dose of caffeine causes a short-term spike in blood pressure. It may also cause your hypothalamic-pituitary-adrenal axis to go into overdrive. Instead of coffee or energy drinks, try green tea. It has less than half the caffeine of coffee and contains healthy antioxidants, as well as theanine, an amino acid that has a calming effect on the nervous system.Most of the tips we’ve suggested provide immediate relief, but there are also many lifestyle changes that can be more effective in the long run. The concept of “mindfulness” is a large part of meditative and somatic approaches to mental health and has become popular recently. From yoga and tai chi to meditation and Pilates, these systems of mindfulness incorporate physical and mental exercises that prevent stress from becoming a problem. Try joining a class.Exercise doesn’t necessarily mean power lifting at the gym or training for a marathon. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation. Getting your blood moving releases endorphins and can improve your mood almost instantaneously.Everyone knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also a key cause of stress. This vicious cycle causes the brain and body to get out of whack and only gets worse with time. Make sure to get the doctor-recommended seven to eight hours of sleep. Turn the TV off earlier, dim the lights, and give yourself time to relax before going to bed. It may be the most effective stress buster on our list. The advice “take a deep breath” may seem like a cliché, but it holds true when it…
Stress Relief: 18 Highly Effective Strategies for Relieving Stress
18 Highly Effective Stress Relievers Verywell / Joshua Seong From minor challenges to major crises, stress is part of life. And while you can’t always control your circumstances, you can control how you respond to them. When stress becomes overwhelming or chronic, it can take a toll on your well-being. That’s why it’s important to have effective stress relievers that can calm your mind and body. Highly Effective Tips for Relieving Stress There isn’t a one-size-fits-all option when it comes to stress relief, however. What works for one person might not work for another. And what works for you at home might not be an option when you’re at work or in the community (dancing around your living room might be helpful but dancing in the grocery store might not be). So it’s important to have a variety of stress relief tools at your disposal. Then, you’ll be able to pick a strategy that works best for your current circumstances. Fast-Acting Stress Relief Strategies What strategies can relieve stress fast? A number of helpful techniques, such as deep breathing and meditation, are fast-acting tools that you can do anywhere, anytime. Whether you’re about to be interviewed for a job or you’re feeling overwhelmed by your child’s behavior at the playground, it’s important to have some stress reduction tools that can lower your stress right now. The best short-term strategies:Can be performed anywhereTake very little practice to masterAre freeProvide immediate relief Try Guided Imagery Guided imagery is like taking a short vacation in your mind. It can involve imagining yourself being in your “happy place”—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you. Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene. Or, once you know how to do it yourself, you can practice guided imagery on your own. Simply close your eyes for a minute and walk yourself through a peaceful scene. Think about all the sensory experiences you engage in and allow yourself to feel like you’re really there. After a few minutes, open your eyes and return to the present moment. Meditate Meditation brings short-term stress relief as well as lasting stress management benefits. There are many different forms of meditation to try–each one is unique and brings its own appeal. You might develop a mantra that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell. When you’re focused on the here-and-now, you won’t be able to ruminate about something that already happened and you can’t worry about something in the future. Meditation and mindfulness take practice, but it can make a big difference in your overall stress level as it brings you back to the present. Practice Progressive Muscle Relaxation Progressive muscle relaxation involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths. Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes. With practice, you’ll…
Coping with stress: Workplace tips – Mayo Clinic
Coping with stress: Workplace tips Job stress can be all-consuming — but it doesn’t have to be. Address your triggers, keep perspective and know when to seek help.By Mayo Clinic Staff Your job is a likely source of stress, but you’re not powerless to the effects of stress at work. Effectively coping with job stress can benefit both your professional and personal life. Here’s help taking charge. Identify your stress triggers Your personality, experiences and other unique characteristics all influence the way you respond to and cope with stress. Situations and events that are distressing for your colleagues might not bother you in the least. Or you might be particularly sensitive to certain stressors that don’t seem to bother other people. To begin coping with stress at work, identify your stress triggers. For a week or two, record the situations, events and people who cause you to have a negative physical, mental or emotional response. Include a brief description of each situation, answering questions such as: Where were you? Who was involved? What was your reaction? How did you feel? Then evaluate your stress inventory. You might find obvious causes of stress, such as the threat of losing your job, uncertainty about the future or obstacles with a particular project. You might not feel like you’re in control of decisions in your job or you may have been given unclear expectations. You might also notice subtle but persistent causes of stress, such as a long commute or an uncomfortable workspace. Or maybe you work from home and are feeling stressed trying to integrate work and life, such as personal and family needs, while working. Perhaps learning new technology for communication or working in unfamiliar locations is adding to your stress. Tackle your stress triggers Once you’ve identified your stress triggers, consider each situation or event and look for ways to resolve it. Suppose, for instance, that you’re behind at work because you have to pick up your son from school. You might check with other parents or neighbors about an after-school carpool. Or you might begin work earlier, shorten your lunch hour or take work home to catch up in the evening. Often, the best way to cope with stress is to find a way to change the circumstances that are causing it. Sharpen your time management skills In addition to addressing specific stress triggers, it’s often helpful to improve time management skills — especially if you tend to feel overwhelmed or under pressure at work. For example: Set realistic goals. Work with colleagues and leaders to set realistic expectations and deadlines. Set regular progress reviews and adjust your goals as needed. Make a priority list. Prepare a list of tasks and rank them in order of priority. Throughout the day, scan your master list and work on tasks in priority order. Say no if you don’t have time to do a task. Protect your time. For an especially important or difficult project, block time to work on it without interruption. Also, break large projects into smaller steps. Keep perspective When your job is stressful, it can feel as if it’s taking over your life. To maintain perspective: Get other points of view. Talk with trusted colleagues, family or friends about the issues…
Managing Stress | NAMI: National Alliance on Mental Illness
Managing Stress | NAMI: National Alliance on Mental Illness Everyone experiences stress. Sometimes it can help you focus and get the task at hand done. But when stress is frequent and intense, it can strain your body and make it impossible to function. Finding effective ways to deal is crucial to living well. How Stress Affects You Stress affects your entire body, mentally as well as physically. Some common signs include: Headaches Trouble sleeping Jaw pain Changes in appetite Frequent mood swings Difficulty concentrating Feeling overwhelmed When experiencing long-term stress, your brain is exposed to increased levels of a hormone called cortisol. This exposure weakens your immune system, making it easier for you to get sick. Stress can contribute to worsening symptoms of your mental illness. For example, in schizophrenia, it can encourage hallucinations and delusions, while in bipolar disorder, it can trigger episodes of both mania and depression. Knowing what situations cause it is the first step in coping with this very common experience. When You Are Most Vulnerable to Stress People are most susceptible to stress when they are: Not getting enough sleep Not having a network of support Experiencing a major life change such as moving, the death of a loved one, starting a new job, having a child or getting married Experiencing poor physical health Not eating well Everyone has his own threshold. Certain things that may upset you out might not even make one of your friends raise an eyebrow. Some people are affected when they experience large crowds and noisy environments, while others react to silence and free time. Ways to Reduce Stress Developing a personalized approach to reducing stress can help you manage your mental health condition and improve your quality of life. Once you’ve learned what your triggers are, experiment with coping strategies. Some common ones include: Accept your needs. Recognize what your triggers are. What situations make you feel physically and mentally agitated? Once you know this, you can avoid them when it’s reasonable to, and to cope when you can’t. Manage your time. Prioritizing your activities can help you use your time well. Making a day-to-day schedule helps ensure you don’t feel overwhelmed by everyday tasks and deadlines. Practice relaxation. Deep breathing, meditation and progressive muscle relaxation are good ways to calm yourself. Taking a break to refocus can have benefits beyond the immediate moment. Exercise daily. Schedule time to walk outside, bike or join a dance class. Whatever you do, make sure it’s fun. Daily exercise naturally produces stress-relieving hormones in your body and improves your overall physical health. Set aside time for yourself. Schedule something that makes you feel good. It might be reading a book, go to the movies, get a massage or take your dog for a walk. Eat well. Eating unprocessed foods, like whole grains, vegetables, and fresh fruit is the foundation for a healthy body and mind. Eating well can also help stabilize your mood. Get enough sleep. Symptoms of some mental health conditions, like mania in bipolar disorder, can be triggered by getting too little sleep. Avoid alcohol and drugs. They don’t actually reduce stress: in fact, they often worsen it. If you’re struggling with substance abuse, educate yourself and get help. Talk to someone. Whether to friends, family, a counselor or a support group, airing out and talking can help. Consider attending a NAMI Connection Recovery Support Group. Getting Help If the steps you’ve taken aren’t working, it may be time to share with your mental health professional. He or she can help you pinpoint specific events that trigger you and help you create an action plan to change them.
Stress Management – HelpGuide.org
Stress Management – HelpGuide.orgstressWhile it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to relieve the pressure and regain control.The importance of managing stressIf you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life. It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.Affordable Online Therapy for StressGet professional help from BetterHelp’s network of licensed therapists.HelpGuide is reader supported. We may receive a commission if you sign up for BetterHelp through the provided link. Learn more.Tip 1: Identify the sources of stress in your lifeStress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.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 is causing the stress.To identify your true sources of stress, look closely at your habits, attitude, and excuses:Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.Start a stress journalA stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:What caused your stress (make a guess if you’re unsure).How you felt, both physically and emotionally.How you acted in response.What you did to make yourself feel better.Tip 2: Practice the 4 A’s of stress managementWhile stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example….
