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Wed. Oct 5th, 2022

Stress Management

As we have said before, stress is a part of life. There is no getting away from it. In fact, some stress is good stress. You may not believe that, but sometimes stress can motivate us to do things we may not normally do in a relaxed state. Stress can make us brave enough to go forward when normally we might hesitate. (“Stress Management (18) Introduction to Anxiety And Stress …”)

We must be resilient to effectively cope with stress and help it enhance our life instead of control it. (“Tag: stress management – PrCvir”) How do you get strong and resilient? By learning how to take control of your stress and make it work FOR you instead of AGAINST you.

Recognizing stress symptoms can be a positive influence in that we are compelled to act – and the sooner the better. It is not always easy to discern why you have the stress in each situation but some of the more common events that trigger those emotions are the death of a loved one, the birth of a child, a job promotion, or a new relationship. (“Stress Management (18) Introduction to Anxiety And Stress …”) We experience stress as we readjust our lives. “Your body is asking for your help when you feel these stress symptoms.” (“Stress Symptoms – ezinearticles.com”)

There are three major approaches to manage stress. The first is the actionoriented approach. In this method, the problems that cause stress are identified and necessary changes are made for a stress-free life. (“Stress Management Techniques”)

The next approach is emotionally oriented and in it, the person overcomes stress by giving an assorted color to the experience that caused stress. The situation, which causes stress, is seen humorously or from a different angle. (“Stress Management (18) Introduction to Anxiety And Stress …”)

I especially advocate this approach to stress management. Sometimes if you do not laugh at a situation, you will cry – uncontrollably. That is no solution. So, learn to see the humor instead of the doom. (“Burnout from Stress, your body is asking for help with …”)

The third way is acceptance-oriented approach. “This approach focuses on surviving the stress caused due to some problem in the past.” (“Stress Management (18) Introduction to Anxiety And Stress …”)

The first stress management tip is to understand the root cause of your stress. No one understands your problem better than you do. A few minutes spend to recognize your true feelings can completely change the situation. (“Stress Management (18) Introduction to Anxiety And Stress …”)

During this process, identify what triggered the stress. If someone close to your heart is nearby share it with the person. If you are overstressed and feel you are going to collapse, take a deep breath and count till ten. This pumps extra oxygen into your system and rejuvenates the entire body. (“Stress Management (18) Introduction to Anxiety And Stress …”)

When under severe stress meditate for a moment and pull out of the current situation for a little while. Stand up from your current position and walk. Stretch yourself. Soon you will find that the stress has lessened.

This is because you have relaxed now, and relaxation is the best medicine for stress. Smiling is yet another way of stress management. If you are at the workplace, just stand up and smile at your colleague in the far corner. (“Stress Management (18) Introduction to Anxiety And Stress …”) You will see a change in your mood. Learn some simple yoga or mediation techniques.

You can also invent your own stress management tips. The basic idea is to identify the cause of stress and to pull out from it for a moment and then deal with it. Taking a short walk and looking at objects in nature is another stress reliever. Drinking a glass of water or playing small games are simple stress management techniques. The whole idea is to change the focus of attention and when you return to the problem, it does not look as monstrous as you felt before. (“Breaking Up With Your Best Friend : Stress”)

Here are five quick steps you can take toward relieving stress:

  1. Do not just sit there. Move! According to many psychologists, motion creates emotion. You might notice that when you are idle, it is easier to become depressed. “Your heart rate slows down, less oxygen travels to your brain, and you are slumped somewhere in a chair blocking air from reaching your lungs.” (“Stress Management (19) Stress Management Tips and …”)

I challenge you right now, regardless of how you are feeling, to get up and walk around at a fast tempo. You might want to go to an empty room and jump up and down a little bit. It may sound silly, but the results speak for themselves. (“7 Tips to Help You De-stress & Handle Your Problems”) Try it now for a few minutes. It works like magic.

Exercise can be a great stress buster. People with anxiety disorders might worry that aerobic exercise could bring on a panic attack. (“stress busters | prCvir”) “When you exercise, your heart rate goes up, you begin to sweat, and your breathing becomes heavier.” (“15 Stress Management Tips and Techniques – Umpah.com”)

Do not panic – it is not an attack! Tell yourself this over and over while you are exercising. Realize that there is a significant difference between the physical side of exercise and what happens when you exercise.

  1. Smell the roses. How do you smell the roses? How about investing some money to go on that one trip you have been dreaming about? Visit a country with lots of exotic places to jolt your imagination and spur your creativity. You need to detach from your daily activities and venture a little bit. (“7 Tips to Help You De-stress & Handle Your Problems”)
  2. Help others cope with their problems. It is very therapeutic when you engross yourself in helping others. You will be surprised how many people’s problems are worse than those you may be facing. You can offer others assistance in countless ways. (“Stress Management (19) Stress Management Tips and …”) Do not curl up in your bed and let depression and stress take hold of you.

Get out and help somebody. But be careful. Do not get caught up in other people’s problems to forget about your own.

“I am constantly being called by friends and family when they want to vent or get advice.” (“Stress Management (19) Stress Management Tips and …”) I joke and tell them “Don’t call the ‘crazy’ person for advice!” But there are times that I find myself worrying about the ones who call me, and I get caught up in what they are going through. This just gives me more stress than I already have, and I must step away and re-assess myself and my priorities. (“Stress Management (19) Stress Management Tips and …”)

I am now to the point where I can tell them that I just cannot deal with it right now and to call back later. Sometimes, they get upset, but often, they understand. But I have learned not to get to upset about their reactions. If it will not matter in a week, it should matter right now.

  1. Laugh a little. By now you have heard that laughter is a good internal medicine. (“Manage Your Stress While Life.”) It relieves tension and loosens the muscles. It causes blood to flow to the heart and brain. More importantly, laughter releases a chemical that rids the body of pains. (“7 Tips to Help You De-stress & Handle Your Problems”)

Every day, researchers discover new benefits of laughter. Let me ask you this question: “Can you use a good dose of belly-shaking laughter every now and then?” Of course, you can. What are you waiting for? Go a comedy club or rent some funny movies.

  1. Wear your knees out. If there were one sustainable remedy, I could offer you when the going gets tough, it would be prayer. “Many people, depending on their faith, might call it meditation.” (“Manage Your Stress While Life.”) It does not matter to me what you call it if you have a place to run to.

There you have a few quick fixes when you are feeling stressed. Want more? No problem!

  1. Make stress your friend. Acknowledge that stress is good and make stress your friend! Based on the body’s natural “fight or flight” response that burst of energy will enhance your performance at the right moment. (“7 Successful Stress Management Techniques – Lower Your Stress”) I’ve yet to see a top athlete totally relaxed before a big competition. “Use stress wisely to push yourself that little bit harder when it counts most.” (“The 7 best stress management techniques I know!”)
  2. Stress is contagious. What we mean by this is that negative people can be a huge stressor. Negativity breeds stress and some people know how to do nothing but complain. (“Stress Management (20) Stress Management Tips and …”) Now you can look at this in one of two ways. First, they see you as a positive, upbeat person and hope that you can bring them back “up.” If that is not it, then they are just a negative person and cannot feel better about themselves unless those around them are negative as well. (“6 Powerful Ways To Relieve Stress And Anxiety Starting Today”)

Do not get caught up in their downing behavior. Recognize that these kinds of people have their own stress and then limit your contact with them. You can try to play stress doctor and teach them how to better manage their stress but be aware that this may contribute more to your own stress, so tread lightly. (“Stress Management (20) Stress Management Tips and …”)

  1. Copy good stress managers. When people around are losing their head, which keeps calm? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?

Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do. (“7 Successful Stress Management Techniques | ZenBusiness Inc”)

  1. Use heavy breathing. “You can trick your body into relaxing by using heavy breathing.(“7 Successful Stress Management Techniques | ZenBusiness Inc”)

Breathe in slowly for a count of seven then breathe out for a count of eleven. (“Stress Management and Effective Rehabilitation in the …”) Repeat the 7- 11 breathing until your heart rate slows down, your sweaty palms dry off and things start to feel more normal.

  1. Stop stress thought trains. It is possible to tangle yourself up in a stress knot all by yourself. “If this happens, then that might happen and then we’re all up the creek!” (“Successful Stress Management Techniques – by Lyndsay Swinton”) “Most of these things never happen, so why waste all that energy worrying needlessly?” (“Stress Management Tips – Clearwater Nursing …”)

Give stress thought-trains the red light and stop them in their tracks. Okay so it might go wrong – how likely is that and what can you do to prevent it? (“Stress Management (20) Stress Management Tips and …”)

  1. Know your stress hot spots and trigger points. Presentations, interviews, meetings, giving difficult feedback, tight deadlines……. My heart rate is cranking up just writing these down! (“Stress Management (20) Stress Management Tips and …”)

“Make your own list of stress trigger points or hot spots.” (“The 7 best stress management techniques I know!”) Be specific. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another? (“The 7 best stress management techniques I know!”) Did you drink too much coffee?

“Knowing what causes your stress is powerful information, as you can take action to make it less stressful.” (“How to Cope with Stress and Boost Mood Naturally”) Do you need to learn some new skills? Do you need extra resources? Do you need to switch to de-caffeinated coffee? (“7 Successful Stress Management Techniques”)

  1. Eat, drink, sleep and be merry! “Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind.” (“Successful Stress Management Techniques – by Lyndsay Swinton”) Obvious, but worth mentioning as it is often ignored as a stress management technique. Listen to your mother and do not work too hard!

Avoid using artificial means to be dealing with your stress. That means do not automatically pour a glass of wine when you think you are getting stressed out and do not light up a cigarette. Alcohol, nicotine, caffeine, and drugs can make the problem worse. A better idea is to practice the relaxation techniques we have given you. Then, once you are relaxed, you can have that glass of wine if you want. (“Breaking Up With Your Best Friend : Stress”)

  1. Go outside and enjoy Mother Nature. A little sunshine and activity can have amazing ramifications on your stress level and will enhance your entire outlook towards life. Your improved attitude will have a positive effect on everyone in your family and/ or circle of friends; things which seem overwhelming will soon become trivial matters, causing you to wonder what the predicament was. (“27 Tips To Get Rid Of Stress | prCvir”)

Not only will you be less stressed, but you will also be healthier, happier, and more energetic; ready to face whatever obstacles come your way. (“20 Stress Busters for Busy Mums – Mum’s the Boss”)

  1. Give yourself permission to be a ‘kid’ again. What did you enjoy when you were a child? Draw; paint; be creative. Play with Playdough, dance, or read. Play music, allow yourself freedom to express yourself without worry that you are not keeping with the image of who you are ‘supposed’ to be. (“Stress Management (21) Stress Management Tips and …”) Just relax and enjoy yourself. We all have a little child in us, and it is an innovative idea to allow expression of the child within from time to time. (“Stress Management (21) Stress Management Tips and …”)

“If I might say so, this suggestion is excellent and very therapeutic.” (“Stress Management (21) Stress Management Tips and …”) I speak from experience. I can tell you that there is nothing more satisfying than buying a brand-new box of 64 Crayons – the one with the sharpener in the box – and coloring away in a coloring book. My grandson loves it when I use this stress buster!

  1. Don’t set unrealistic for goals for yourself. Many of us set ourselves up for defeat simply by setting unrealistic goals for ourselves. For example, if you are dieting, realize you cannot lose forty pounds in one or two months. (“27 Tips To Get Rid Of Stress | prCvir”)

Or you are trying to reach a goal of obtaining a particular job position; whatever your goal is allow sufficient time to reach your goals and realize occasional setbacks may occur. (“Stress Management (21) Stress Management Tips and …”)

If you reach your goal without any delays, you will be even happier with yourself for arriving quicker than you planned, but do not expect it. (“Breaking Up With Your Best Friend : Stress”) In fact, do not expect anything; expectations and reality are often two entirely different things.

  1. Learn it is OK to say ‘no’ occasionally. Often, many of us feel we have to say ‘yes’ to everyone, every time we are asked for help and feel that we must respond in a positive fashion. But remember, you cannot be all things to all people. You must first meet your own needs before you can truly give others what they need while at the same time keeping yourself happy. (“Breaking Up With Your Best Friend : Stress”)
  2. You do not have to do everything your family, friends, and others ask. (“Tradutor Inglês › Português: 17.You do not have to do …”) Of course, you can help others, but first make sure you have done what is necessary to take care of yourself. (“9JA Infortainment”)
  3. Be available for yourself, your number one priority; once your own needs are met you will find you have more time for others. And you may find more pleasure in helping others when you do not feel that you must always put others needs before your own. (“Stress Management (21) Stress Management Tips and …”)

We are not done yet! “There are so many great ways to combat stress and anxiety.” (“Stress Management (21) Stress Management Tips and …”) You deserve to get all the information you can. That is why you are reading this book, isn’t it? Here’s some more stress busters.

Who Ya Gonna Call? Stress Busters!

  1. I really love this thought and have used it many times myself! (“Stress Management (21) Stress Management Tips and …”) (“Stress Management (21) Stress Management Tips and …”) Yell! That is right, scream at the top of your lungs – as loud as you can. While this may not be feasible in your home, it works great when you are in your car with the windows rolled up. Let out a guttural yelp from deep down inside. It is liberating!
  2. Sing. As we said in the previous chapter, music can be extremely beneficial when getting rid of stress. Think how much better you can feel when you belt out “Copacabana” at the top of your lungs! (“Breaking Up With Your Best Friend : Stress”) Who cares if you cannot carry a tune? You are doing this for you!
  3. Accept a new hobby like knitting or crocheting. Do not worry about being good at it. It is the process that is beneficial. “Sitting still while performing repetitive movements is calming and stabilizing for many people.” (“Simple Ways to Decrease Stress”) It can be time to collect your thoughts.
  4. Start a garden. Even apartment dwellers can do this. “Inside in pots, pots on the patio, pots, a small spot in your yard.” (“7 Unique Stress Relievers! | Purple Kitty”) There is a little work to setting it up.

Tending plants, fruits, vegetables, flowers and watching them grow, bloom, or yield food is rewarding. Avid gardeners say working a garden is the best way to control stress and worry. An added benefit is the creation of a more beautiful, restful environment. (“7 Unique Stress Relievers! | Purple Kitty”)

  1. Play with a dog or cat. Experts say pet owners have longer lives and fewer stress symptoms that non-pet owners. Playing with your pet provide good vibrations – for you and for the pet! (“Stress Management (22) Stress Management Tips and …”) It is a form of social interaction with no pressure to meet anyone’s expectations! (“7 Unique Stress Relievers – Stress-Management”)
  2. Look at the stars and the moon. It can be a very humbling experience to lay on a blanket with your hands behind your head and gaze up into the night sky. It is more than humbling; it is downright beautiful and relaxing!

Just the other night, my grandson and I got a blanket out and lay in the yard looking at the moon going behind the clouds and gazing at the stars. He is only three, so it is a fascinating experience for him, but looking at the sky through his eyes made it even more fascinating for me. (“Manage Your Stress While Life.”)

I could feel all my worries melting away as we chatted about the astronauts that get to see the stars close and how big the universe is while we remain so small. When you look at the vastness of the sky, you realize that our problems are insignificant compared to that. I also get great comfort from seeing that one bright star in the sky that is always above my house. (“Stress Management (22) Stress Management Tips and …”)

When my best friend’s mother died, we got out of the car after coming from her visitation and my friend’s five-year old and I stopped to star gaze. She pointed out one particular star and said, “That’s my grandma. She’s our guardian angel now.” (“Stress Management (22) Stress Management Tips and …”) Every time I see that star, I know Cheryl’s there and she will help get me through anything!

  1. Treat yourself to some comfort food. But be careful or over-eating could become your big stressor. Enjoy in moderation and make yourself feel better. (“Stress Management (22) Stress Management Tips and …”)

I love mashed potatoes and gravy and macaroni and cheese. Those are my comfort foods. But I make sure that I do not overdo it. “I give myself just enough to bring on that calming feeling.(“Stress Management (22) Stress Management Tips and …”)

  1. Swing. “Remember the feeling of sitting inside that little piece of leather on the playground as you sway back and forth and feel the wind whipping through your hair?” (“27 Tips To Get Rid Of Stress | prCvir”) Do that! If you do not have a swing in your yard, go to a playground and remember to pump your legs back and forth to see how high you can go. It is liberating!
  2. Take a candle lit bubble bath. Even you out there can benefit from a warm bath bathed in the soft glow of candlelight. (“27 Tips To Get Rid Of Stress | prCvir”) Lay your head back, feel the bubbles and the warm water, and let your stress go right down the drain when you pull the plug!

Phew! There you have twenty-seven ways to relax and de-stress! You can produce your own ways as well! “The key, really, is to find something that makes you feel better when you are overwhelmed and practice that method faithfully.” (“How to Cope with Stress and Boost Mood Naturally”) You will be a healthier person overall.

Best Wishes, Coyalita

See Tomorrow: “Just Say “No!”

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