Our world is full of situations and circumstances that stress us out. There are some factors that lead to stress that can be prevented, although some are simply events that happen along with the natural course of life. Still, these are serious issues that you should be able to manage as they can drastically affect your life.
Seventy-four percent of people have experienced extreme levels of stress in the UK, according to the Mental Health Foundation. This poses several dangers not only with regards to our mental well-being but to our physical health as well.
As such, stress management is an essential skill that every person must have in order to survive this stressful world. Here are some of our recommended stress management techniques so that you will learn how to be more productive, have a healthier life, and be able to more easily overcome stress.
What are the Negative Effects of Stress?
Being put under pressure brings on the fight or flight response within the body. Hormones are released which, thousands of years ago, gets a person prepared for a fight or to escape from danger. However, this is often no longer the case nowadays.
Constant exposure to stress can bring about negative effects on the body. These conditions may include:
- Heart disease
- High blood pressure
- Poor immune system
Constant stress can also cause a person to make poor decisions either at home or at work. It can also hurt relationships and gradually worsen the quality of life.
Our Recommended Stress Management Techniques
Experts recommend that stress be minimized in order to keep good general mental and physical health. Follow one or some of the recommended techniques below so that you can successfully manage everyday stresses in your life.
Learn to Disconnect
If there are people that cause you undue stress on a regular basis, you can try and stay away from them. You should not be blamed for trying to remove toxic people from your life, whether it be from your circle of friends or even your family.
If your co-worker or your job is causing you stress, you may talk to your HR to be transferred to another department or area. If this is not possible, then it may be high time to go looking for another place of employment.
You can also steer away from situations that can cause stress. Sources such as social media can cause anxiety, so control access to the Internet to resolve this. Remove sources of stress both physically and in your mind and you will instantly feel better.
Manage Work-Life Balance
The most common source of stress are the responsibilities that we have. If these tasks can be offloaded to someone else, then do it. Delegation can remove a lot of stress in your everyday life. If these jobs cannot be delegated, then time management is a must.
Learn to manage the line between work and your personal life by setting schedules that isolate one from the other. Some tools and apps can help you better schedule your life. If you increase your productivity and learn to prioritize, you will experience less stress and find that things would be easier down the road.
Whenever you are feeling stressed, breathing can help a lot to help you relax. Take slow, deep breaths and close your eyes. Inhale through your nose, hold it in for a few seconds, and exhale slowly. Do this for 10 to 15 times and you will definitely feel the stress melt away from your body.
Meditation is yet another way to relieve stress. Meditation can be done anywhere, but it is recommended to do it at the start of the day. Find a quiet place where you can sit alone. Close your eyes and try to clear your mind of everything. You may incorporate deep breathing into your meditation for even better effect.
If you are a spiritual person, then meditation then also come in the form of prayer. What is important, however, is that you spend around 10 to 15 minutes to simply disconnect from the outside world so that you can be cleansed internally so that you can face upcoming challenges in a more refreshed state.
Live a Healthy Lifestyle
It has been proven that those who are physically fit are much more adept at handling stress. Doing strength training exercises or doing some light jogging can also help you relieve stress. Physical exercise is a very good anger management tool and it can help you manage stress in a productive way.
Eating healthy foods are also highly recommended. Drinking plenty of water as well as getting 7 to 9 hours of sleep are great ways to keep a healthy body as well as a stable and stress-free frame of mind.
Seek Support from Others
Whenever you find that stress is too much to handle, you should not be embarrassed to seek help. Sometimes, support can be as simple as talking to friends or a spouse. Sharing a drink together or watching a movie can greatly help with regard to your emotional balance.
In extreme cases, seeking professional help is recommended. Specialists such as psychologists can recommend advanced stress management techniques as well as medication, in some cases, so that your feelings of stress can be alleviated. Regardless of your choice, seeking help is nothing to be ashamed of.
Perhaps the best piece of advice that can be given about stress management is that stress is a part of life. It will never go away, and you will always experience stress wherever you may go. If you can accept this fact and learn to go with the flow, then you are halfway towards your goal of not letting stress control your life.
Keeping a positive outlook can also greatly help you during times of stress. You should always remember that things will always get better and that there are always people that can help you during troubled times. Knowing this and applying the stress management techniques mentioned above can help you live a more stress-free life.