Stress Management Techniques

A feature article by Ashish Bhattacharya, Feb 09, 2008         

Stress Management Techniques

The simple realization that you’re 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’t 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’s 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’ve got too much on your plate, drop tasks that aren’t truly necessary to the bottom or eliminate them entirely.

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Express instead of bottling up- If something or someone is bothering you, communicate your concerns in an open and polite way. If you don’t 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’ll 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’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead, you can avoid these stress-inducing pitfalls.

Don’t 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 Brightside- 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’re going through can be very therapeutic, even if there’s 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. Don’t 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’ll feel more relaxed and you’ll 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.

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