Are you unable to concentrate your work or disrupted concentration then please read this –Stress Management?
Are you feeling mental breakdown or don’t want to speak anybody then you are probably under stress.
If you are not handled it properly then slowly you will be under Depression.
So, don’t worry we will discuss in Healthy-myself about-Stress, the Stress Causes, type of stress and Stress Management Technique & Stress Relief.
It is a part of life. As you know- both negative events and positive events stress is coming basically as sorrow, happiness, and also tears.
Contents
1.First question –WHAT IS STRESS?
Stress is a body’s reaction to any change which requires or responds to these changes.
These changes may be physically, mentally and maybe emotionally.
It is a part of life. Both negative events and positive events stress is coming as sorrow, happiness, and tears.
You are getting a promotion, the birth of a child, the death of someone who is giving stress.
2.CAUSE OF STRESS-
In modern days stress is everywhere, it may be from the office, maybe from the house, may from school, college, etc.
I am highlighting some points which are the main cause of STRESS-
- # financial crisis.
- # Death of a near and dear.
- # Loss of job or business is running a loss.
- # Divorce.
- # Job change / Home change.
- # chronic illness.
- # Any kind of emotional problem.
- # Long duration of job, unhealthy office surroundings.
- # getting married.
- # too hot or too cold in weather/ sudden change in weather.
3.Stress Management Definition:
Stress is defined as -a state of physiological imbalance and
psychological resulting from the disparity between situational demand and the individual’s ability & motivation to meet those needs.
Stress can be considered as any factor that acting internally and or externally that makes it difficult to adapt.
And that induces increased effort on the part of the person to maintain a state of equilibrium both internally and with the external environment.
Stress Management:
We are not the Master of this Universe.
I know that sometimes we wish to do something but can’t do that for any reason and get stressed.
Trying to control the situations people cannot work, and only serves to increase our anxiety level when it doesn’t work.
Learn to let go accept the way that other people do things, and accept what happens in different situations, we can work it properly and obviously results are not in our hands.
The only thing you can control is yourself and work on that before you consider trying to control the world.
Also, learn to separate yourself from tasks and to delegate them as required.
Learning to let go of our need to control others and the situations around us is a major step taken to eliminating stress levels.
4.Stress Management Tips:
4.1. Identify Stressors:
This is the most important step of all and identifying the things that stress you out in your life is the first step towards eliminating them.
Take 10 minutes to think about what stresses and you out during the day.
What weekly occurrences stress you out?
What is the thinking about stress in everyday life?
Make a Top 10 list, and see which of them can be eliminated, and what is the priority of work.
For those that can’t, find ways to make them less stressful.
4.2. Eat Dark Chocolate:
Don’t fret about your chocolate intake.
Swiss researchers found that those who had reported feeling stressed beforehand saw a reduction in their levels of the angst hormone cortisol after eating 40g of quality dark chocolate daily for two solid weeks.
Opt for choc with 85 percent cocoa content.
4.3. Use Chewing Gum:
Not only does it help freshen the breath, but researchers from Melbourne’s Swinburne University and the Wrigley Science Institute in the US have found that chewing a piece of gum reduces anxiety levels by up to 17 percent.
4.4.Blow Hot Air:
Blowing up a balloon whenever you’re on edge eases anxiety by forcing you to breathe deeply.
Bonus: a study from the North American Journal of Sports Physical Therapy says it can improve core stability, too.
4.5. Avoid Multitasking:
Having multiple tasks and going on at the same time might seem productive.
But in actuality, it slows us down from actually focusing on a task and completing it then it stresses us out in the meantime.
Learn to single-task.
4.6.Disorganization:
We’re all disorganized to some extent.
Even if we’ve organized something, and created a great system for keeping it that way and things tend to move towards chaos over time.
But disorganization stresses us out and in terms of visual clutter, and in making it difficult to find stuff we need.
Take time to get things in your life organized and starting with your desk and then the papers in your home, and moving on to other areas.
4.7. Do Not Start Late:
Being late always stresses us out.
We have to rush to get ready and rush to get there and stress out the whole time about looking bad and being late.
Learn the habit of being early, and then this stress disappears.
Make a conscious effort and start getting ready earlier, and then to leave earlier.
This also makes driving less stressful.
Time yourself to see how long it actually takes to get ready and completed.
And how long it actually takes to get somewhere else.
You’ve probably been underestimating these times.
Once you know these times, you can plan backward so that you show up 10 minutes early each time. It’s a good feeling.
4.8.Slow down Your Process:
Instead of rushing through life and, learn to take things slow.
Enjoy your food, enjoy the people around you, and enjoy nature.
This step alone can save tons of stress
4.9. Help Others:
It may sound contradictory to add more tasks and to help other people.
but if you were to add anything to your life and this should be it.
Helping others and volunteering for a charity organization gives you a very good feeling.
And just making an effort to be compassionate towards poor people, not only gives you a very good feeling, but it somehow lowers your stress level also.
Of course, this doesn’t work if you try to control others, or help others in a very rushed and frenetic way.
Now learn to take it easy and enjoy yourself, and let things happen, as you work to make the lives of others.
4.10.Procrastination:
We all do this, of course, belive yourself.
But allowing stuff to pile up and will stress us out.
Find ways to take care of stuff now (form a Do It Now habit) and keep your inbox and desk clear. See 20 Procrastination Hacks for more ideas.
It is common advice for stress relief, and that’s because it works very nicely. It’s also a stress prevention method.
Exercising helps relieve the stress build-up and it gives you some quiet time to contemplate and relax, and just as importantly, it makes you more fit.
A fitter person is better equipped to handle the stress.
Another important factor: being unhealthy can be a major stressor especially once you have to go to the hospital, and exercise can help prevent that.
Again, this is a bit extreme and, you can see through this illustration some of the things that stress people out.
There are many more, of course, and I won’t cover all of them here.
5.Some Stress Management Technique-
5.1. Simplify Life:
Simplify your routines so that your commitments and, your information intake can be done properly.
All are less stressful.
Start with Edit Your Life and then look through the other simplicity art.
5.2. Simplify Your To-Do List:
I’ve written about this before and attempting to do everything on your long to-do list will definitely stress you out.
Learn to simplify your to-do list and write down to the few essential tasks, and then you will enjoy the process much more.
5.3. Use Common Sense:
A study from the Medical University of Vienna has found that orange scents are just as powerful as lavender at reducing anxiety levels after tests on the dental patient.
5.4. Smiling Face:
We all do this, of course.
Find ways to take care of stuff now and keep your inbox & desk clear.
Keep smiling face and see the magic of it.
5.5. Take Healthy Diet:
IT is very beneficial for health that you have to take Carbohydrate, Fat, Protein, and Roughage in a certain quantity. Do not take too much spicy food and red chills. Try to avoid it.
5.6. Take Plenty Of Water:
Everyday 2 to 2.5 lit water should be taken.
Without drinking water, stress will be more and it controls our body temperature.
All of our organs, including our brain and that need water to work properly.
6.Stress Management By Yoga:
6.1. Do Exercise Daily:
This is common advice for stress relief is do exercise, and it’s also a stress prevention method.
Exercising helps relieve the stress build-up and it gives you some quiet time to contemplate.
It makes you more fit.
A fitter person is always better equipped to handle stress.
Another important factor: being unhealthy can be a major stressor (especially once you have to go to the hospital), and exercise can help to prevent that.
Again, this is a bit extreme and you can see through this illustration some of the things that stress people out.
There are many more points, of course, and I won’t cover all of them here.
6.2. Do Meditation:
Every day meditate for 20 minutes and then see the magic.
Take long breathing and, at the same time do some Yoga.
Make it in a daily routine.
It is giving you positive energy for the whole day and you will boost up with energy with no stress really.
7. Conclusion:
Eliminate Unnecessary Commitments:
I did a post on editing your commitments before and apply those concepts here.
We all have many commitments in our lives and, starting with work but also including commitments related to-
- –kids
- our spouses
- things to do at home
- another family
- civic
- side work
- religious
- hobbies
- online activities
- and more.
Consider each of them and, the amount of stress they provide.
And the value you get out of them.
You can read here also-
https://en.wikipedia.org/wiki/Stress_management
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