How to manage stress

 

1. Use guided meditation.
Guided meditation is a great way to distract yourself from the stress of day-to-day life. There are many guided meditations available on the internet that can help you find 5 minutes of centered relaxation.

 2. Make Time for Hobbies.
You need to set aside time for things you enjoy. Try to do something every day that makes you feel good, and it will help relieve your stress. It doesn’t have to be a ton of time -- even 15 to 20 minutes will do. Relaxing hobbies include things like: Reading, knitting, doing an art project, playing golf, watching a movie, doing puzzles, playing cards and board games.

3. Manage your time better.
Poor time management can cause a lot of stress. When you're stretched too thin and running behind, it's hard to stay calm and focused. Plus, you'll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don't over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don't have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You'll be letting go of unnecessary stress in the process.


 3. Deep Breathing.
Stopping and taking a few deep breaths can take the pressure off you right away. You’ll be surprised how much better you feel once you get good at it. Just follow the following 5 steps:

Sit in a comfortable position with your hands in your lap and your feet on the floor. Or you can lie down.
Close your eyes.
Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field of grass, or anywhere that gives you a peaceful feeling.
Slowly take deep breaths in and out.
Do this for 5 to 10 minutes at a time.


 4. Eat Well and Limit Alcohol and Stimulants.

Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Well-nourished bodies cope better, so start with a good breakfast, add more organic fruits and vegetables, avoid processed foods and sugar, and drink more water.


5. Positive Self-Talk.
Let’s be honest, we all talk to ourselves! Sometimes we talk out loud, but usually we do it in our heads. Self-talk can be positive (“I can do this” or “everything will be OK”) or negative (“I’ll never get better” or “I’m so stupid”). Negative self-talk increases stress. Positive self-talk can help you calm down and manage stress. With practice, you can learn to shift negative thoughts to positive ones. For example:

Negative to Positive
Instead of saying, “I can’t do this,” say, “I’ll do the best I can. I’ve got this.”

Instead of saying, “I hate it when this happens,” say, “I know how to deal with this – I’ve done it before.”

Instead of saying, “I feel helpless and alone,” say, “I can reach out and get help if I need it.”

Instead of saying, “I can’t believe I screwed up,” say, “I’m human, and we all make mistakes. I can fix it.”
To really make it work, practice positive self-talk every day – in the car, at your desk, before you go to bed or whenever you notice negative thoughts. It’s a great practice to teach kids, too!

 6. Listen to music.
If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress.

 We recommend cello master Yo-Yo Ma playing Bach, but if classical really isn’t your thing, try listening to ocean or nature sounds. It may sound cheesy, but they have similar relaxing effects to music.

 7. Stop using tobacco and nicotine products
People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on your body by increasing physical arousal and reducing blood flow and breathing. Plus, it can worsen chronic pain, so if you’re experiencing prolonged tension and body aches, smoking won’t help.

8. Talk yourself through it.
Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing.

Don’t worry about seeming crazy — just tell yourself why you’re stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.

 9. Try biofeedback.
This behavioral technique helps you learn stress reduction skills by providing information about muscle tension, heart rate and other vital signs as you attempt to relax. It’s used to gain control over certain bodily functions that cause tension and physical pain. Biofeedback can be used to help you learn how your body responds in stressful situations, and how to cope better. If a headache, such as a migraine, begins slowly, many people can use biofeedback to stop the attack before it becomes full-blown.

If you’re interested in any of these techniques, ask your healthcare provider for more information or other suggestions they may have. Often, counseling can help you recognize stress factors that may not even be readily obvious.

10. Connect with people.
A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.

The activities we do with friends can help us relax and relieve stress.

Talking things through with a friend may also help you find solutions to your problems.

11. Identify your stress signals.
Train yourself to recognize “your physiological signs of stress,” says Gonzalez. Perhaps your neck stiffens, your stomach clenches, or your palms sweat. These are all the result of what’s happening inside your body. “The minute you start to experience stress, your pulse races, your heart beats faster and hormones [including cortisol and adrenaline] are released,” she says. “This compromises your immune system and your ability to experience relaxation.”  When you’re able to recognize the signs — instead of ignoring them — you’ll be able to start addressing the underlying cause of the stress.

12. Protect your sleep: Daytime stress affects nighttime sleep. Making matters worse, losing shuteye can affect both cognition and mood. How to sleep better? Try to have a consistent sleep routine that allows time to wind down before lights out. Meditation and relaxation can help with insomnia. Also, avoid caffeine and alcohol in the late afternoon and evening. Put down your screens, as blue light can suppress the sleepy hormone melatonin (and checking social media may ramp up your emotions.) Finally, move your body during the day: A large body of research suggests that physical activity can improve sleep, especially for middle-aged and older adults.


13. Don’t think of it as stress.
“Most often the reason your blood pressure rises at work is because you’re being asked to do something important” by your boss or a colleague and you want to succeed, says Menkes. “The stress symptoms are telling you: This matters.” Shift your thinking about the task causing you distress and instead try to view it as “an opportunity to move forward that you want to take seriously,” he adds. The goal is to “use that adrenaline pop” to focus your nervous energy, “heighten your attention, and really apply yourself.”

14. Changing your perception.
With stress, the mind and the body are intrinsically linked. You can view stress as something that is wreaking havoc on your body (and it can) or as something that is giving you the strength and energy to overcome adversity. Here’s a quick way to think about these two very different views of stress. Read the statement, and then think about your own reaction to the biological changes that occur during times of stress.
A. When I’m stressed, my body releases adrenaline and cortisol. My heart is beating faster. This means that:

Common View: Stress is increasing my risk for cardiovascular disease and heart attack.
Alternative View: My heart is working harder and my body is mobilizing its energy to get ready for this challenge.
B. When I’m stressed, my stress response is causing my breathing rate to increase. This means that:

Common View: My fast breathing is a sign of anxiety. I worry about how stress is affecting my mental and physical health.
Alternative View: I should take a deep breath. My faster breathing means more oxygen is getting to my brain so I can think more clearly.
C. When I’m stressed, my heart and circulatory system respond, causing my blood pressure to rise. This means that:

Common View: I can feel my blood pressure rising. This can’t be good for my health.
Alternative View: Circulatory changes are allowing more oxygen and nutrients to fuel my muscles. I’m feeling stronger and ready for the challenge ahead.

15. Cultivate social support: Strong social support can improve resilience to stress. Reach out strategically. Some friends or family members may be good at listening and sympathizing. Others might excel at practical help, like bringing over a home-cooked meal or covering an hour of child care. Giving support can also increase positive emotions and decrease negative emotions. Just make sure your relationships stay in balance. A friend who requires support but never gives it may increase your stress level.

16. Mindfulness. Mindfulness is the ability to pay attention to the present moment with curiosity, openness, and acceptance. Stress can be exacerbated when we spend time ruminating about the past, worrying about the future, or engaging in self-criticism. Mindfulness helps to train the brain to break these harmful habits. You can cultivate mindfulness skills through formal practice (like guided meditation) and informal exercises (like mindful walking), or try mindfulness apps or classes. Mindfulness-based therapies are effective for reducing symptoms of depression and anxiety.

17. Talk to someone
Telling someone how you are feeling may help with stress. It can help to ‘offload’ your worries. You may feel comfortable talking to someone you know. Or you might prefer to talk to someone who doesn’t know you. You could call an emotional support line or see a counsellor. We have added some emotional support lines at the bottom of this page.

Credit: mayoclinichealthsystem, helpguide, WebMD, stutter, American heart association, healthline, clevelanclinic, NHS, havar business review, American Psychological Association, New York Times, havard health, rethink mental health,