There may seem to be nothing you can do about your stress level. Bills will not stop coming, they will never spend hours again in the days for all your transactions, and your career or family responsibilities are always in need. But you have more control than you think. In fact, the simple understanding that you are in control of life is the basis of stress management.
Stress management is responsible for buying: your thoughts, emotions, your schedule, your environment, and how to handle problems.
The ultimate goal is balanced life, working time, relationships, relaxation and entertainment – as well as pressure and flexibility to meet the challenges. Stress Management begins by identifying your life's resources. Identifying stress sources in your life
It's not as easy as it sounds. Real stress sources are not always obvious and it is too easy to ignore your own stress-inducing thoughts, feelings, and behaviors. Of course, you know you're constantly worried about the deadlines of working hours. But perhaps the delay, instead of leading to actual job demands, causes stress.
In order to identify the actual sources of stress, look closely at your habits, attitudes, and objections:
• Does stress explain it as temporary ("I only have one million things from now"), I do not remember when you last breathed ?
• Determines stress as an integral part of work or home life ("Things are always crazy here") or as part of your personality ("I have a very nervous energy, it's all").
• Do you consider stress to other people or external events, or do you consider it completely normal and extraordinary?
While you are not responsible for the role of playing and maintaining the game, the level of stress remains outside your control.
Starting a Storm
Stress film helps you determine the regular stressors in your life and how you deal with them. Every time you feel stressed; you can keep track of your log. As you watch a daily diary, you begin to see patterns and common themes.
• What caused the stress (assume you are not sure).
• How he felt physically and emotionally.
• How did you react in response.
• What did you do to make you feel better.
Look at how you face stress. Think about how you can manage and manage stress in your life. The stress journal helps to identify them. Are your treatment strategies healthy or unhealthy, beneficial or not productive? Unfortunately, many people cope with stress in a way that is more complex than the problem.
These strategies can temporarily reduce stress but cause more damage in the longer term:
• Too much alcohol consumption
O Over-consumption or malnutrition
• Reduction from friends, family, and activities
• Too much sleep
• Uploading all minutes of the day to avoid problems
• Stressing others (19459006)
There are several healthy ways to treat and treat stress, but they all need change. You can change the situation or change the reaction. When deciding which choices you choose, it may be useful to think of four A: Avoid, Change, Adapt, or Accept.
Changing the situation:
• Avoid stressors.
• Change the stressor.
Change the reaction:
• Adjusts to stressor.
Accepts the stressor.
Because everyone has a unique reaction to stress, there is no "one size for everyone" solution for treatment. There is no way for anyone or for any situation to experiment with different techniques and strategies. Focus on what is calm and steady.
Stress Management Strategy # 1:
Avoiding Unnecessary Stress
Not Healthy To Avoid the situation to be solved. You may be surprised, however, that the number of stressors can be eliminated in your life.
• They learn to say "no" – Know your limitations and insist on it. If you buy more than you can handle it, a stress recipe for stress.
• Avoid people who pull you out – If someone is consistently stressful in your life and you can not connect, restrict the time spent with that person, or completely close the relationship.
• Take Control of Your Environment – If the evening news feels angry, turn off the TV. If traffic is stressed, it takes longer but less travel routes.
• Avoid Hot Topics – If you're outraged by religion or politics, skip your conversation list. If you discuss the same topic with the same people several times, then quit the idea or save yourself when the subject is in dispute.
• Cut down the to-do list – Analyze your schedule, tasks, and daily tasks. If you have too many on your plate, make a distinction between "musts" and "musts". Take down tasks that are not necessarily at the bottom of the list or completely eliminate them.
Stress Management Strategy # 2:
Changing the Situation
Try to change it. Let's guess what we can do to change things, so the problem does not appear in the future. Often this involves changing communication and working in everyday life.
• Express your feelings instead of emptying them. If something or someone disturbs you, your concerns openly and respectfully communicate. If you do not speak your feelings, anger is built and the situation is likely to remain the same.
• Be prepared to compromise. If you ask someone to change their behavior, they are willing to do the same. If both of you are willing to bend at least a bit, you will have a good chance of finding a happy middle position.
• Be Stronger. Do not buy a rear seat in your own life. Solving problems is upside down, doing everything they can and preventing them. If you have an exam to learn, and your chat roommate just came home, tell me in advance that you can only talk for five minutes.
• Manage your time better. Bad weather management can cause a lot of stress. If you are too tight and running behind it, it is difficult to remain calm and focus. But if you plan ahead and make sure you do not appreciate yourself too much, you can change the amount of stress.
Stress Management Strategy # 3:
Adjust to Stress Relief
change. Apply to stressful situations and regain your control by changing expectations and attitudes.
• Reframe problems. Try to better understand stressful situations. Instead of smoking from a traffic jam, see this option for pausing and grouping, listening to your favorite radio station, or a unique time out.
• Look at the big picture. Observe the stressful situation. Ask yourself how important it will be in the long run. Does it matter in a month? One year? Is it really worth stirring up? If not, focus on time and energy elsewhere.
• Set the standards. Perfectionism is the main source of avoidable stress. Stop the mistake by asking for perfection. Set reasonable rules for yourself and others and learn to be ok "good enough."
• Focus on the positive. When stress gets smaller, think for a moment of all the things you value in your life, including your own positive qualities and gifts. This simple strategy helps keep things in perspective.
Changing Your Attitude
Do you think it can affect emotional and physical well-being. Each time you think of negative thinking about yourself, your body reacts as if it were in a stressful situation. If you see good things about yourself, you are more likely to feel yourself; the reverse is also true. Delete the words "always", "never", "must" and "mandatory". These are the cryptographic signs of self-destructive thoughts. Accepting things that can not be changed
are inevitable. Stress Management Strategy # 4: It can not prevent or alter stress, such as a loved one's death, serious illness or national recession. In such cases, the most appropriate way to accept stress is to accept things as they are. Acceptance may be cumbersome, but in the long run it is easier than the barrier that can not change.
• Do not attempt to verify the uncontrollable. In life, there are many things beyond our control, especially the behavior of other people. Instead of highlighting them, focus on manageable things, such as solving problems.
• Find the head. As the saying goes, "We will not kill us, it will make us stronger." When faced with great challenges, try to look at personal growth opportunities. If your own poor decisions have contributed to a stressful situation, reflect them and learn about the mistakes.
• Share your feelings. Talk to a trusted friend or call a therapist. If you explain what is going on, it can be very cathartic, even if there is nothing to change the stressful situation.
• Learn to Forgive. Accept the fact that we live in an imperfect world and that people have made mistakes. Let go of anger and anger. Get rid of negative energy through forgiveness and movement.
Stress Management Strategy # 5:
Attracting and Relaxing
in your life by cherishing yourself. If you regularly have time and fun to relax, you will be in a better position to deal with the risk of life if you will inevitably come.
Healthy Modes for Relaxing and Recharging
• Go Walking.
• Spend time in nature.
• Call a good friend.
• Increases tension with good workout.
• Enter the journal.
• Long bathing.
• Light-colored candles
• Enjoy a warm cup of coffee or tea.
• Play with a pet.
• Working in the garden.
• Provide a good book.
• Listen to music.
• Watch the comedy
Do not forget the bustle of life to forget your own needs. Care is a necessity, not a luxury.
• Set aside the relaxation time. Relax and relax on a daily schedule. Do not allow other obligations to attack. It's time to take a break from all the responsibilities and charge the batteries.
• Connect with others. Spend time with people who improve your life. A strong support system will relieve the negative effects of stress.
• Do something you enjoy every day. Spend time on leisure activities that will delight you – whether you are stargazing, playing piano or bicycle.
• Keep your sense of humor. It also means you can laugh at yourself. The effect of laughter in many ways helps your body to fight against stress.
Learn the Relaxation Response
You can control the level of stress by relaxation techniques that recall the body's relaxation reaction, state of restlessness, which is the opposite of stress response. Regularly exercising these techniques will build your physical and emotional flexibility, heal your body, and increase the overall feelings of joy and tranquility.
Stress Management Strategy # 6: Accepting a Healthy Lifestyle
Strengthening Your Physical Health.
• Practice regularly. Physical activity plays a key role in reducing and preventing stress. Spend time for at least 30 minutes of training, three times a week. Nothing loses aerobic exercise to relieve swollen stress and tension.
• Eat a healthy diet. Well-fed bodies are better prepared to cope with stress, so pay attention to what you eat. Start your day with breakfast and keep your energy and mind balanced with nutritious, daily nutrition.
• Reduce caffeine and sugar. Temporary "high" caffeine and sugar often fall into mood and energy. Reducing the amount of coffee, soft drinks, chocolate, and sugar can help you feel relaxed and eat better during your diet.
• Avoid alcohol, cigarettes, and drugs. Self healing with alcohol or medications is easy to escape from stress, but relief is only temporary. Do not disable or mask the problem; deal with problems with head and clear mind.
• Sleep enough. Proper sleep also nourishes your mind and your body. Tiredness increases stress because you can think irrationally.
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