Stress Management Techniques

[qropbh...@hotmail.com]

The simple realization that you are in control of your life is the
foundation of stress management
Living with high levels of stress, can putt your entire health at
risk. Stress wreaks havoc on your emotional stability, as well as your
physical health. It tapers with your ability to think clearly,
function effectively, and enjoy life.
Causes of Stress
Stress may be because of any physical, chemical, or emotional factors
that cause bodily or mental unrest and that may even cause physical
sickness. Stress also has effects on the immune system. Chronic (long-
term) stress has the effect of (wearing down) the immune system,
leading to an increased susceptibility to colds and other infections.
Physical and chemical factors that can cause stress include trauma,
infections, toxins, illnesses, and injuries of any sort. Emotional
causes of stress and tension are numerous and varied.
How to Manage Stress
Stress is a daily part of our life; it would be absolutely foolish to
think that we can eliminate it from our lives completely. What we can
do is to manage it and not let it cripple us.
Learn to say (no) : This is the most important step,know your limits
and stick to them. Whether in your personal or professional life,
refuse to accept extra responsibilities that you know will cause you
distress.
Avoid people who stress you out : If someone constantly causes stress
in your life and you can not turn the relationship around, limit the
amount of time you spend with that person or end the relationship
entirely.
Take control of your environment : Avoid environments that stress you,
if traffic is got you tense, take a longer but less-traveled route. If
shopping is an unpleasant chore, do your grocery shopping online or
ask someone to help out.
Avoid heated topics : If you get upset over religion or politics,
avoid talking about them. If you repeatedly argue about the same
subject with the same people you are bound to be stressed.
Know your limits: evaluate your schedule, responsibilities, and daily
tasks. If you have got too much on your plate, drop tasks that are not
truly necessary to the bottom or eliminate them entirely.
Express instead of bottling up- If something or someone is bothering
you, communicate your concerns in an open and polite way. If you do
not voice your feelings, resentment will build creating unnecessary
stress.
Compromise- When you ask someone to change their actions, be willing
to do the same. If you both are willing to bend a little, you will
find a middle ground.
Be more assertive- If you need something ask for it. Deal with
problems head on, doing your best to anticipate and prevent them.
Manage your time better- Poor time management can cause a lot of
stress. When you are stretched too thin and running behind, it is hard
to stay calm and focused. But if you plan ahead, you can avoid these
stress-inducing pitfalls.
Do not try to control the uncontrollable- Many things in life are
beyond our control particularly the behavior of other people. Rather
than stressing out over them, focus on the things you can control.
Look for the Bright side- When facing major challenges try to look at
them as opportunities for personal growth.
Share your feelings- Talk to a trusted friend or a therapist.
Expressing what you are going through can be very therapeutic, even if
there is nothing you can do to alter the stressful situation.
Learn to forgive- Let go of anger and resentments.Free yourself from
negative energy by forgiving and moving on.
Include relaxation time-Include rest and relaxation in your daily
schedule. Do not allow other obligations to encroach. This is your
time to take a break from all responsibilities and recharge your
batteries.Make time for leisure activities that bring you joy, whether
it be stargazing, playing the piano, or working on your bike.
Create a Support system- A strong support system will buffer you from
the negative effects of stress. Spend time with positive people who
enhance your life
Exercise regularly. Physical activity plays a key role in reducing and
preventing the effects of stress. Make time for at least 30 minutes of
exercise, three times per week. Nothing beats aerobic exercise for
releasing pent-up stress and tension.
Eat a healthy diet- Start your day right with breakfast, and keep your
energy up and your mind clear with balanced, nutritious meals
throughout the day.
Reduce caffeine and sugar- The temporary "highs" caffeine and sugar
provide often end in with a crash in mood and energy. By reducing the
amount of coffee, soft drinks, chocolate, and sugar snacks in your
diet, you will feel more relaxed and you will sleep better.
Avoid alcohol, cigarettes, and drugs- alcohol or drugs may provide an
easy escape from stress, but the relief is only temporary. Later the
stress simply piles on plus your health starts to suffer.
Get enough sleep-Feeling tired will increase your stress because it
may cause you to think irrationally.