How to manage stress?

How to manage stress?

        Identifying unrelieved stress and being aware of its effect on our . lives is not sufficient for reducing its harmful effects. Just' as there are many sources of stress, there are many possibilities for its . management. However, all require effort toward change: changing the source of stress and/or changing reaction to it. 

Stress management

Become aware of stress and emotional and physical reactions

• Notice distress. Don't ignore it. Don't gloss over problems.
• Determine what events distress you.
• Determine how body responds to the stress. Do you become nervous or Physically upset? If so, in what specific ways?

Recognize what can you change

• Can you change your stress by avoiding or eliminating them completely?
• Can you reduce their intensity (manage them over a period of time instead of on a daily or weekly basis)?
•  Can you shorten ‘your exposure to stress [take a break; leave the physical premises)?
•  Can you devote the time and energy necessary to make a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)?

 Reduce the intensity of your emotional reactions to stress

• The stress reaction is triggered by perception of danger, whether from a physical or. emotional threat. Are you viewing your stress in exaggerated terms and viewing a difficult situation as a disaster?
• Are you expecting to please everyone?
• Are you overreacting and viewing things as absolutely critical and urgent? Do you feel you must always prevail in every situation?
• Try to temper your excess emotions. Put the situation in perspective. Do not labour on the negative aspects and the "what if it is”? 

Learn to notice and moderate your physical reactions to stress

• Slow, deep breathing will bring your heart rate and respiration back to normal.
• Relaxation techniques can reduce muscle tension. Electronic biofeedback can help to gain voluntary control over such things as muscle tension, heart rate, and blood pressure.
• I Medications, when prescribed by a physician, can help in the short term in moderating your physical reactions.
•  However, they alone are not the answer. Learning to moderate these reactions on your own is a preferable Long-term solution.

Build your physical reserves

• Exercise for cardiovascular fitness three to four times a week (moderate, prolonged rhythmic exercise is best, such as walking, swimming, cycling, or jogging). 
• Eat well-balanced, nutritious diet.
• Maintain your ideal weight.
• Avoid nicotine, excessive caffeine, and other stimulants.
• Mix leisure with work. Take breaks and get away then you can.
• Get enough sleep. Be as consistent with your sleep schedule as possible.

Maintain your emotional reserves

•  Develop some mutually supportive friendships/ Relationships.
•  Pursue realistic goals which are meaningful to you, rather than go for something that you do not share.
• Expect some frustrations, failures, and sorrows.
• Always be kind and gentle with yourself - be a friend to yourself.

Stress busters 

       Anything that relieves or reduces stress or tension is Called Stress busters. For example meditation.

    Physical/physiological way of dealing with stress

• Practice relaxation/meditation. 
• Have proper diet . 
• Take adequate sleep. 
• Walking/jogging. 
• Skipping or cycling. 
• Playing badminton. 
• Peruse any holiday.

Emotional/ Psychological ways of dealing with stress

•  Reading books you like.
•  Writing daily diary.
•  Write what you like or liked. 
•  Write what is disturbing you.   
•  Creative writing. 
•  Listen to songs/ music. 
•  Manage your time usefully.

Spiritual/ Social ways of dealing with stress

• Practice daily prayer. 
• Meet your friends, share your thoughts. 
• Inculcate support for yourself within your family/neighbor.

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