How to Deal with Stress?
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How to Deal with Stress?
Exercise regularly (It’s helpful) - targeted exercise goes a long way toward freeing your body of stress hormones and increasing your endorphin levels - responsible for feelings of happiness. Carve out time during your busy day to exercise to both keep your body healthy and as a natural outlet for your stress. You should notice the difference.
Sleep and Rest (Get Enough Sleep) - give your body the sleep it wants, and your stress levels will take a nosedive. Sleep is a mechanism by which your body recuperates and restores its energy reserves. If you're not getting enough sleep, your body will use stress to keep you active and alert in the absence of stored energy.
Eat healthy and properly - your body needs to be healthy, strong, happy and properly fueled to help you tackle stress. Like it or not, stress is a bodily reaction to anything that disturbs its natural state, meaning that your body can have a profound effect on producing and relieving stress.
"To enjoy good health, to bring true happiness to one's family, to bring peace to all, one must first discipline and control one's own mind. If a man can control his mind he can find the way to Enlightenment, and all wisdom and virtue will naturally come to him" - Buddha
"Our prime purpose in this life is to help others. And if you can't help them, at least don't hurt them" - Dalai Lama
Yoga and meditation - although you could technically consider yoga your daily exercise, practicing the deep stretches and slow body movements will help you to clear your mind. Meditating - clearing your mind - while practicing gentle yoga will give double the relaxation effect to ease your stress. Practice deep breathing if you do not have the time to plan out a relaxation schedule. Visualize pleasing situations and concentrate on the present. Special aromatic oils and music are also known to soothe your senses.
Use guided imagery to imagine a place that makes you feel at peace. Imagine somewhere that you feel happy; focus on the details to fully remove your mind from the present.
Do yoga alone or in a group setting to help you learn new poses. As you advance in your yoga, you will be able to form complex stretches that force you to focus and take your mind off your stress.
Practice deep relaxation by doing progressive muscle relaxation. This is when you work through your body by tensing your muscles, holding the tension for ten seconds, and then releasing it. This will soften and relieve all the muscles in your body.
Deep Breathing - have you ever noticed your breathing pattern when you are tense or under stress? It is usually shallow, jerky and unsteady and from the chest region. Until and unless this shallow, erratic breathing is replaced by deep and even breathing from the abdomen, the body will continue to be in a state of tension. Practicing abdominal breathing makes us feel calm and relaxed, mentally and physically.
Learn to relax - One of the most tangible experiences of bodily stress is muscle tension or a tight contraction of several muscle groups in the body. By consciously doing the opposite, i.e. learning to keep the muscles loose and relaxed you could induce physical ease and mental calmness. To do this you have to first tense a set of muscles deliberately, as hard as you can do to feel real tension and discomfort in the muscles. Then slowly allow the muscles to relax and become aware internally the difference between tension and relaxation.
Relaxing your body, by whatever natural means, is a great way to reduce stress? Don't expect your stress to immediately dissipate; it can take time. In most cases, try not to fixate on the stress itself while you're relaxing. Think of something placid and tranquil, or think of nothing in particular. Let your body tell your mind that everything is okay.
Avoid negative thinking (Be Positive) - acknowledge the positive in your life and begin to re-establish some balance in your emotional register. Avoid focusing on only the bad things that happened during your day, but consider the good as well.
Do things you love - often when you're stressed, you can look at your schedule and see that you are lacking time for doing your favorite activities. Whether that be drawing, writing, reading, playing sports, or cooking, set aside time on a daily basis to do those things you enjoy.
Organize your life - set goals for what you need to achieve during the day, then write a "to do list". Add some breathing room in the middle of the day that will give you time to recharge. Taking control of your time and priorities will significantly decrease the amount of stress you feel.
Identify the things that put you under stress - make sure you understand why you become stressed so that you can try to avoid these circumstances. Knowledge is powerful, and self-knowledge is especially powerful.
Stop worrying about the things you cannot change - this especially comes with things such as politics, and often applies to other individuals. Learning to accept things as they are is an important coping mechanism, but not as easy as it sounds.
Take responsibility for making your life what you want it to be - it is less stressful to make decisions and take action than to feel powerless and react to others' decisions. Decide what you want and go for it!
Learn to Say ‘No’ - a common cause of stress is having too much to do and too little time in which to do it. And yet in this situation, many people will still agree to take on additional responsibility. Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.
To learn to say “No”, you need to understand why you find it difficult. Many people find it hard to say “No” because they want to help and are trying to be nice and to be liked. For others, it is a fear of conflict, rejection or missed opportunities. Remember that these barriers to saying “No” are all self-created.
You might feel reluctant to respond to a request with a straight “No”, at least at first. Instead think of some pre-prepared phrases to let other people down more gently.
Practice saying such as - “I am sorry but I can’t commit to this as I have other priorities at the moment.”
“Now is not a good time as I’m in the middle of something.
Why don’t you ask me again at….?” “I’d love to do this, but …”
Learn to lean on friends and loved ones - this is one of the most important things, as keeping things bottled up can only cause more stress. Your friends, if they are true friends, will try to understand what you're going through, and will accompany that empathy with a sincere desire to help out if at all possible.
Have some more positive self-talk - nothing else helps intensify stress more than negative thoughts. When you start to having the feeling of defeat is the perfect time for a little reminder.
"Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship" - Buddha