Stress management strategies

 

Stress management

 There are many and varied stress embedded within one’s lives and therefore to cope more effectively, it may be necessary to expand your repertoire of stress management strategies. Some of the following techniques may be useful:

• Listen to your body

           The most common of these symptoms include: anxiety, sleep disturbance, headaches, fatigue, weight changes, depression, stomach problems, irritability, concentration problems and muscle tension. These symptoms are your body’s way of telling you something is wrong, and you need to pay attention to them.

• Meditation, Yoga, And other relaxations techniques

             

     When we are under stress we tend to breathe both more quickly and more shallow. . Fortunately, we have control over our rate of breathing, and when we take slow deep diaphragmatic breaths we will induce the relaxation response. in our body. If you are doing diaphragmatic breathing correctly, you will notice your_ abdomen rising and falling with each breath. If you notice that your chest is rising and falling more than your abdomen, you are reducing the efficiency of your breathing. Breathe in and out to the count of five, and you will begin to feel a sense of relaxation fill your mind and your body. Learn to meditate by scientific way and apply different relaxation techniques like muscle stretching, self massage, progressive muscle relaxation etc.

• Develop a calming focus

            Focus on something in your immediate environment, which is pleasant, beautiful, or calming. This could be something visual, such as a painting, tree or flower, or it could be something that stimulates your other senses, such as a pleasant smell or taste. Try to change what you can change. This will considerably reduce your stress.

•  Develop more realistic self-talk and positive affirmations

             What we say to ourselves has a profound impact on our level of stress, and our perceived ability to cope with it. Look for evidence for the accuracy of your present self-talk and change those aspects of it that are based on fear or anxiety rather than fact. Replace it with more rationale self-statements and/or practice daily positive affirmations.

Live In the present and use humor V Much stress is created by living in the past or worrying about the future. Develop a one day at a time mind set,.since we can only really control the present anyway. Think each morning how you can make this the best day'of your life. Laughter is 'considered as one of the best remedy for overcoming stress. Actively seek out humorous books, T.V. programs, movies, or life situations that will bring humor into your life. Always laugh at your mistake and admit your mistake that will reduce your stress to a large extent.

•  Get support

                Research indicates that one of the best ways to combat stress is to develop and rely on a support system. Whether this be family, relatives, friends, other students, 0|" faculty, the opportunity to talk to any of these people is a great way to minimize our stress. Don’t be reluctant to open up, since this is how we develop connection with the people around us and solidify our support system. Lack of connection will undoubtedly lead to feeling of loneliness, and increase our overall stress level. 

• Take a holiday in your mind 

                Although taking a real holiday is a great potential stress reducer, it is not always possible, especially in the middle of a hectic schedule. Instead, take a short (i.e., 1 to 5 minute) vacation in your head. Imagine any scene that you find relaxing, or any place you have been, which is accompanied by positive memories. Try to bring each of your five senses (i.e., sight, sound, smell, taste, and touch) into the image to increase your level of relaxation.

• Choose excellence rather than perfection

                Trying to be perfect or do a perfect job is a sure recipe for stress. Realistic goals will still allow you a sense of‘ achievement, but will give you room to. make mistakes, which are inevitable anyway. 

• Manage your time

                A major source of stress today for many people, particularly students, is being over committed, with little time available for rest and relaxation. Developing a reasonable schedule, which includes both productive activity and fun or relaxing activities can significantly reduce stress. Develop a list of activities that you need to accomplish and prioritize these. Realize that studying all the time without adequate breaks is not ,the most effective strategy to get high ranks, and is a sure recipe for stress.

• Minimize competitions

              It’s hard to avoid the competitiveness of the world today, particularly within the academic environment. However, to experience less stress and greater satisfaction with your academic experience try to develop a mind-set'where' you focus on the joy of learning, rather than competition for high marks. if you can find this type of satisfaction, it’s likely that your performance will in turn improve anyway.

• Confront life problems rather than ignore them

                As a short-term solution to the stress, many people simply try to ignore life problems. _ Unfortunately, problems ignored tend to exacerbate over time until a solution is_ found. Problem solving is a skill 'that definitely can be developed with practice. 

•     Go for outing at some weekends 

                 Keep yourself away from routine activities at the weekend and go for outing.

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