Things You Can Do To Manage Stress
When you find yourself in a stressful situation you can take steps to manage it in a positive way. Here are some stress-reduction techniques:
1. Education
Educate yourself about a topic that is causing you stress. Generally, the more informed you are the more in control you will feel. You can do this by speaking to others who may have had similar experiences, reading on the topic, viewing films or videos, attending presentations or workshops, searching the internet, etc.
2. Relaxation techniques
Relaxation response lowers your heart rate, blood pressure, and breathing rate as well as relaxes your tense muscles. See the article on Stress Relaxation Techniques for further information.
3. Meditation Techniques
Research has shown that meditation helps to counter the physiological effects of stress. Meditation has been used successfully in the treatment and prevention of high blood pressure, heart disease, and migraine headaches. Meditation helps you to focus on one thing at a time and thus, increase your calmness throughout the day. There are many books and courses available to assist you with meditation. Other examples of meditation techniques include imagery (imagining a scene that is full of relaxing themes), yoga, and self-hypnosis, to name a few. Classes on these techniques are usually available in the community.
4. Prioritizing your responsibilities
Sometimes a new crisis helps us to set priorities. You don’t have to do everything, nor should you try. Decide what is more important. Then use your energy and resources to do this first.
5. Humour
Make time for some fun! Laughter is our body’s natural way to release stress. Play can be just as important as your well being at work. Rent your favorite comedy video, read a funny book, phone a person whose humour you appreciate!
6. Take care of yourself!
Get enough rest and eat well. Lack of sleep and poor eating habits make it more difficult for you to deal with stress. Healthy eating is also important for a healthy heart.
7. Exercise
Physical exercise helps to relieve that “uptight” feeling and helps your body to relax. In addition, you can improve your cardiovascular fitness at the same time. Try some activities such as running, walking, playing tennis, swimming or just working in the garden.
8. Communication
Using good communication skills can often prevent or relieve stress. This means being a good listener and being able to express yourself clearly. There are many books and courses available to help you improve your communication skills if you think you need to work on this area.
9. Using self-talk
Much of our stress is due to the conversations which we have with ourselves. Some of our self-talk is useful and constructive (e.g., planning your day, congratulating yourself on a job well done). However, some of our self-talk is negative and can contribute to our stress level (“she can’t tell me what to do”, “I’m not smart enough to do that”, “he looks so angry – I wonder what I have done”.)
If our self-talk is accurate and in touch with reality, we function well. If it is irrational and untrue, then we experience stress and emotional disturbances.
Here are some examples of how people use self-talk to criticize themselves:
There are others as well, but the above list gives you an idea of the more common ways people end up thinking negatively. Negative self-talk can lead to stress and even make you behave in ways that are not in your best interest. Being aware of your negative thoughts is the first step in dealing with it. Once you recognize it as negative, ask yourself “is this reasonable or correct”. Then practice how you can talk to yourself in a more positive way.
10. Assertiveness training
How you interact with others can be a source of considerable stress in your life. Becoming assertive means learning how to express your rights and feelings in such a way that the rights of others are not violated. There are excellent books and courses available to help you develop these skills.
11. Time management skills.
Once you are able to establish your priorities, then goal setting (short and long term) is easier. People who effectively manage their time have learned to focus most of their resources (time, energy, and fmances) on what is important to them and minimize the resources spent on activities that they do not : value. Again, there are books and courses available to help you develop skills in this area.
12. Use of biofeedback
Biofeedback is the use of a special machine to detect stress responses in your body that you usually don’t notice. Once you have developed your ability to identify the stress points in your body you can stop using the machine. These machines can be rented. (see yellow pages under Stress Relief Equipment and Services)
13. Anger management
Anger is a normal and healthy human emotion. Anger helps us defend our rights and protect our freedoms. However, anger can take destructive forms as well. You want it to work constructively for you! Many communities offer courses on anger management if destructive anger is a source of negative stress for you or those with whom you connect.
14. Leisure / Recreational activities
Sometimes it is important to get away from your daily concerns and do something for yourself! Listen to music, go shopping, read a book or go for a drive in the country. A leisure activity can temporarily help you forget what is happening in your life. You can return to the challenge feeling more energized and perhaps with a different perspective.
15. Support system
It helps to share your stress and receive support from those you care about. We can receive support informally from family, friends, colleagues, and even a pet. There is also more formal support available through self-help groups and professional counselors.
16. Spirituality
Spiritual skills involve getting in touch with yourself to find the meaning in your life. Tending to your spiritual life is an important way of dealing with stress, particularly if you are experiencing a sense of loss in direction or meaning. Spirituality is not limited to religion but also occurs with nature.
17. Seek professional help
If these other techniques don’t seem to be working, you may need to seek professional help to assist you in dealing with your stress.