Stress – 14 Ways to Lay the Stress to Rest
With the fast-paced, high-pressure life that many of us lead, full of hefty job and family responsibilities, it’s no wonder that many of us feel stressed to the limit. We all have to live with stress, but if not reined in, it can profoundly affect both mind and body. Fortunately, you can curb the strain. We all know stress when we see (it or feel it), yet its hard to define. “It’s a mismatch between expectations and reality”.
Tension doesn’t just arise from unpleasant, aggravating events. Some of the most exciting thing we do can also stressed us out. Stress isn’t all bad, either. In fact, it protects us in many instances by priming the body to react quickly to adverse situations. This fight-or-flight response helped keep human beings alive when their environment demanded quick physical reactions in response to threats.
The problem in modern times is, we put the physiology of stress into overdrive even when there’s no life-threatening situations. This causes Wear and tear on the body that can make a person feel miserable. The way stress affects you will be determine by what the weak plank is your body’s platform of resistance are. Everything from headaches, weight loss, upset stomach, skin-rash, hair-loss, racing heartbeat, back-pain, to muscle-aches can be stress-related.
Just as the thing that cause tension vary from person to person, so do the tools of stress management. “Some people find meditation dull, and others think it’s great. You have to find what works for you.” Develop a “smorgasbord” of tension busters. Here is a menu of practical techniques you can choose from to de-stress yourself.
• Get a Stress Support System
You,ll be able to cope with stress much better “if you have a sense of links to other people. Whether those links are with friends, relatives, or both. For example, “for both sexes of all age groups in all countries, married people have better health than single people.
• Take Reasonable Control Over Your Life
You can’t control everything around you, but if you can control your job and relationship, you’ll deal with stress better. “What we find is that everybody under control is apt better to be cool.” Take them out of control, and they,re not cool.” Having little autonomy on the job is one of the factors that’s been shown to lead to stress at work. (See “Stress on the Job”).
• Have a Sense of Purpose For Your Life
Waking up each morning with a good reason to get up and a sense of purpose is crucial to stress-management. “You can smell the roses forever and jog until your heart gives up, but if you don’t have a meaning in life, you’re never going to have good physical and mental health and be able to cope with depression”.
• Laugh the Stress off a Little
“Humor’s important because it help us to keep things in perspective”. Studies of 1,200 stress-resistant people over the course of 12 years shows that among other attributes, they either had a good sense of humor or chummed around with people who did. Laugh itself also causes chemical changes in your body that elevate your sense of well-being. Humor is vital, “humor is the lotion on the sunburn of life”.
• Work out your Stress
Aerobic exercise can do a lot for your body and mind. It can induce a sense of well-being and tone down the stress response. And you don’t need to run a marathon, either; three 20-minute periods of exercise each week is enough. So take a break and get out there and walk, swim, bike, jog, or aerobicize. Check with your doctor first before starting any program if you’re not a regular exerciser or if you have any significant health problems.
• Opt for a Unstimulating Diet
Cut back on caffeine, a dietary stimulate that can make you feel anxious even when you don’t have any problems. Who needs the extra jitters? Nicotine can do the same, so give up the cigarette habit.
• Change the Self-talks in your Head
We all have silent conversations with ourselves everyday, and i believe these “self-talk” can have great power over our stress levels. Negative, tension causing thoughts—such as, What will the IRS do to me? Will i get that promotion?—aren’t helpful. They paint us into a corner and offer us no choices. Rational, more-positive self-talk can “give us some Choices and allows us to cool off”. Irrational self-talk may be a long-standing habit with you so i suggests you slowly try to modify them, little at a time.
• Realize you can’t Control all Stress
Though we’d like to reduce stress to ground zero, there are some situations we can’t do anything about. Hurricanes, death, and earthquakes, for instance, are beyond your control. “Some stresses you can’t hope to control, and some you can do something about. The wisdom is in learning how to distinguish between the two so you don’t waste our time and talent constantly being frustrated by trying to change things you can’t influence”.
• Take Time out and Relax
Another common thread among a studied stress-resistant group was that they all aside 10 or 15 minutes each day to do something relaxing. Some benefited from practicing relaxation exercises on a daily basis to calm themselves or to reduce their butterflies before certain stressful event, like giving a speech. Relaxation exercises that release muscle tension can help a lot. To do them, you tighten certain groups of muscles as you inhale and then relax them as you exhale.
Start with your toes and slowly work your way up to your face. Or you may want to try visualization. With this, you pick a pleasant and relaxing place where you’ve been or maybe someplace you’d like to visit. Then imagine you are there and try to picture what it would look, smell, taste, and feel like. Breathe slowly throughout, and play the scene in your mind for about five minutes. Some people find these techniques relaxing , so they should try something else. Other options you might want to try include dance, crocheting, photography, art, or music.
• Get your Finances Right
Shaky financial situations can create great strain. A lot of folks get in over their heads using credit cards. “The single greatest source of stress for most people in our society is credit-card-debt.” “It’s one of the leading causes of divorce.” So if you avoid the temptation to throw your purchases on plastic and overspend, you’ll probably ward off lots of problems and help control your stress levels.
• Don’t Stress Yourself Try to Have it All
Society pushes us to attain wealth, power, and success along with a great personal and family life. “That’s probably the biggest stressful dilemma in life. People are trying to pursue all of the material goods and all of the personal striving.” “Them problem is that there aren’t enough hours in the week for everybody to do everything .” Decide what’s most important to you and focus on that.
• Get Help if you Have Major Stress Problems that you Can’t Deal With
Seek good advice from the best source you can. “Often self-help will go so far, but when you have major problems with your job, marriage, spiritual beliefs, friends, or children, don’t be afraid to ask for outside help.” If you can get these basic areas under control, you’ll reduce stress tremendously, and a lot of other things will slide in place.
• Breathe Deep and Slow to Cool the Stress
Taking steady, slow abdominal breaths can help you cool off in a stressful situation so that you can think more clearly. Do five second breathing techniques base on five-intervals. for five seconds, you inhale. Hold that breath for five seconds. Exhale for five seconds. Hold it for five seconds, and repeat one more time. (Don’t go much beyond that, however, because you could start hyperventilating.) Be patient. It may take some practice to get this down; smokers, in particular, may have trouble.
• Don’t Take out your Frustration on the Wrong Person
“If you’re angry at your boss, coming home and being crabby and irritable with your husband/wife and kids won’t solve the problem.” Instead, you need to clearly identify the problem, figure out some strategies to solve it, and then put them into action. Otherwise, you’ll simply be compounding the stress you feel.
Stress on the Job
More work with fewer people to do it. That seems to be what an increasing number of folks are saying about their jobs. The outcome? Rising levels on the stress barometer. “Perhaps the leading adult health problem in the world today is job stress.” Indeed, a 1991 study of 600 full-time workers nationwide by Northwestern National Life Insurance Company found that job stress is a major thorn in the side of many employees. Of the respondents, 46 percent said they find there jobs very or extremely stressful.
Seventy-two percent said they frequently experience stress-related physical or mental conditions. The ailments they cited were: exhaustion, anger, or anxiety, muscle pain, headache, inability to sleep, respiratory illness, ulcers or intestinal disorders, depression, and hypertension. What’s the solution? That’s a tough question to answer, but the study offered five ways that employers can cut stress.
- Give employees control of their jobs.
- Offer supportive work and family policies.
- Improve communication between management and employees.
- provide health insurance for mental illness and chemical dependency.
- Allow flexible Scheduling of work hours.
Perception of stress
Most importantly, the perception of stress is highly individualized. What jangles your friend’s nerves may not phase you in the least, and vice versa. I likes it to be a roller-coaster ride, which has thrill-seekers who savor every dip and turn, others who sit white-knuckled praying for the ride to end, and the rest who fall somewhere in between. “It’s not external events that are stressful but you perception of them. And you have the power to change that. Just as the things that cause tension vary from person to person, so do the tools of stress management.