Stress reduction is an important part of a healthy lifestyle, just like diet and exercise. These tips will help you keep your stress levels under control.
When you are stressed, your head may start to hurt, or you may feel nauseous, dizzy or just feel overwhelmed. Stress can have a big impact on every aspect of your life, so stress reduction is necessary to maintain your physical and emotional health. Since you can not simply wish to eliminate stress, controlling stress is a vital skill to develop.
Whether you experience a sudden stressful situation, such as a major problem at work or a crisis in the home that should be addressed immediately, it is a good idea to have a plan for stress, says Larry Kubiak, PhD, a psychologist and director of psychological services at the Tallahassee Memorial Healthcare behavioral health center in Florida. “Stress can happen at any time or place, and we do our best when we have tools ready to handle it,” he explains.
If it is an urgent problem that requires your immediate attention, controlling stress is important so that you can think clearly. The same is true with lingering and persistent concerns about your work, health, finances or family members that create a constant buildup of stress. “Know the types of things that are available to you at short notice so you can use them, such as listening to music, taking a short walk or guided imagery,” says Dr. Kubiak.
Try these tips to help with overall stress reduction and with specific experiences that cause anxiety.
1. Step Back and Put the Problem in Perspective
Maybe you’re disappointed that you have not received a promotion or are worried that the money is a bit tight this month due to an unexpected medical bill. Feeling stressed is a natural reaction. But try to step back and ask yourself: will this issue still matter in a year? In five years? If the answer is no, take a deep breath and try to move forward. Keeping things in perspective is crucial to managing stress
2. List Some Solutions and Come Up With a Plan
If there is a specific problem that you need to correct, make a list of all possible solutions and choose the best one for your situation. Realizing that you have options and developing a concrete plan will have a direct effect on stress reduction. “Divide the task into smaller pieces so you can try to achieve what you need in an hour, a day and next week to make the problem more manageable,” suggests Kubiak.
3. Accept Those Things Beyond Your Control
Some circumstances are simply beyond our control, and we have to learn to cope with and accept them. Fortunately, you do have control over how you react to stressful situations. Staying calm and being willing to accept emotional support from others can help in managing stress.
4. Give Yourself a Break to Relax and Recharge
Daily stressors can creep on you before you know it, so enjoy at least one relaxing activity every day. Listening to music, meditating, writing in a diary or enjoying a relaxing bubble bath are excellent ways to relax and relieve stress. “Meditation allows us to clear our minds and be able to see things from a more realistic perspective,” says Kubiak. Taking time for yourself is important both to prevent and to control stress.
5. Try to Get Some Regular Exercise Every Day
Exercise is one of the best methods to control stress because it can relieve the physical and emotional effects of stress. Consider fitness options that also provide specific effects to reduce stress such as yoga, tai chi, Pilates or one of the martial arts, all excellent ways to get rid of repressed stress and negativity. “Exercise can help regulate and dissipate in a productive way the chemicals to fight or fight in the brain,” says Kubiak.
6. Open Up to People and Express Your Feelings
If something bothers you, do not keep it. Talk to people you trust, such as friends, family or co-workers, about what you have in mind. Even if you are not looking for specific advice, it usually feels good just to express your feelings in the public light.
7. Set Reasonable Expectations in Your Daily Life
Being busy is sometimes inevitable, but regularly taking on more than you can handle can cause unwanted and unwanted stress. Tell yourself that it is okay to say no to the activities at your child’s school or to additional projects at work; You are not required to accept each request that you make. Also, do not assume more financial responsibilities, like a new car or a bigger house, if you think it will be a surplus. Being realistic about your finances is an important strategy to control stress.