When you are stressed, your head may start to hurt, or you may feel nausea, dizziness, or just overwhelmed. Stress can have a major impact on every aspect of your life, so stress reduction is necessary to maintain your physical and emotional health. Since stress can not simply be wished away, it is an important skill in developing stress.
Whether it’s a sudden stress situation, such as a major work problem or a home crisis that needs to be tackled immediately, is a good idea, says Larry Kubiak, PhD, psychologist and psychologist head of psychological services of the behavioral Tallahassee Memorial Healthcare Health Center in Florida. “Stress can happen anytime, anywhere, and we do our best when we have tools to cope with,” he explains.
If it is an urgent problem that requires your immediate attention, stress management is important so you can think clearly. The same goes for ongoing, agonizing concerns about your job, your health, your finances, or your family members causing a steady increase in stress. “Do you know the things that are available to you at short notice so that you can use them, eg listening to music, taking a short walk or showing pictures?” Kubiak.
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Try these tips to help with general stress reduction and specific anxiety-related experiences.
1.Step back and put the problem in perspective
You may be disappointed that you have not been promoted, or you are worried that the money may be in short supply due to an unexpected medical bill this month. To feel stressed is a natural reaction. But take a step back and ask yourself: Will this topic still be a factor in a year? In five years? If the answer is no, take a deep breath and try to move forward. It’s important to keep an eye on things to cope with stress.
2. List some solutions and come up with a plan
If there is a specific problem you need to fix, make a list of all possible solutions and choose the best one for your situation. Knowing that you have options and develop a concrete plan will have a direct impact on reducing stress. “Break it down into smaller parts, so that in an hour, a day and then the next week, you can try to achieve what you need to make the problem manageable,” Kubiak suggests.
3. Accept the things you can not control
Some circumstances are simply beyond our control, and we must learn to handle and accept them. Keeping calm and being ready to accept emotional support from others can help with stress management.
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4. Give yourself a break to relax and recharge
Daily stressors may come to you before you notice it, so treat yourself to at least one relaxing activity every day. Listening to music, meditating, writing in a diary or enjoying a soothing bubble bath are great ways to relax and reduce stress. “Meditation allows us to clarify our thoughts and see things in a more realistic perspective,” notes Kubiak. Taking time for oneself is important to prevent and manage stress.
5. Try to get some regular exercise every day
Exercise is one of the best ways to cope with stress because it can relieve both the physical and emotional effects of stress. “Exercise can help to productively regulate and resolve these ‘fight or flight’ chemical stains in the brain,” says Kubiak.
6. Open to people and express your feelings
If something bothers you, do not keep it for yourself. Talk to people you trust, such as friends, family, or colleagues, who cares. Even if you do not seek any special advice, it usually feels good to open your feelings.
7. Put reasonable expectations in your daily life
Tell yourself that it is okay to say no to activities at your child’s school or to extra projects at work – you are under no obligation to accept any request you have made. In addition, you should not assume any major financial obligations – such as a new car or a bigger house – if you think they will play a big role. Realistic in terms of your finances is an important stress management strategy.
8. Fix problems before they become crises
It is in human nature to avoid unpleasant topics and circumstances, but if you are worried about a brewing situation, whether at work or at home, you should tackle it early so it does not become heavier, harder, and more stressful , Problems are always easier to manage before they become real disasters.
Everyone feels stress – it is impossible to avoid it all the time. But it is possible to control stress by setting realistic expectations for yourself, learning to keep problems in perspective, and enjoying relaxing breaks from the daily demands of life