What is Stress Management? 5 Scientific Suggestions
You may feel that there is nothing you can do about stress. You may feel that your bills will not be cut back, 24 hours a day will not be enough for you and your family and work responsibilities will never end. But you actually have more control than you might think. Stress management is about taking responsibility: your lifestyle, your thoughts, your emotions and the way you deal with problems. No matter how stressful your life looks, there are steps you can take to ease the pressure on how to deal with stress and regain control.
With regard to stress management, you can change your lifestyle
- Move your body often – don’t sit for more than an hour
- Prioritize face-to-face meetings with others (telephone, e-mail should not be a priority)
- Learn to avoid, change, adapt, or accept when you can’t change the stress factor
- Reduce your intake of alcohol, nicotine and caffeine
- Have fun every day
- Get all the restful sleep you need to feel better
- Read more about stress management by reading articles and books on stress
How to Deal With Stress?
What creates disturbing stress in one person may not have the same effect in another person. Therefore, everyone has a different way of dealing with stress. You may have tried some simple formulas to manage your stress, and you may have found that it doesn’t help. Effective stress management is based on a tested, comprehensive approach that includes awareness of stress and also lifestyle changes. Therefore, the following methods of coping with stress are described.
Recommendation for Stress Management
Identifying stress-causing habits and behaviors
It is personally easy to identify sources of stress after major life changes, such as changing jobs, moving to a new home, or losing loved ones; however, identifying daily sources of stress may be more complex. It is easy to overlook your own thoughts, feelings and behaviors that increase your stress level. For example, being more demanding in your work life may be stressful; however, when you approach the event from another angle, you may not be able to use the time efficiently to fulfill what you are asked to do. These differences of approach will make you feel better.
Take a closer look at your habits, attitudes and excuses to identify your true sources of stress.
Do you remember the last time you took a break and took a deep breath? Wouldn’t it be good to relax occasionally while struggling with tons of responsibilities at the same time?
Do you define stress as an integral part of your workplace or home life, or as part of your personality?
Do you blame others-induced or external stress, or do you see it as completely normal?
Your stress level will remain out of control until you are aware of the stress-induced factors.
Keeping stress management diary
A stress diary can help you identify the normal stress factors in your life and the way you deal with them. Every time you feel stressed, make a note of it in your diary. When you keep a regular diary, you will begin to see patterns and common concerns that you must overcome. You can take notes in a template like this:
- What causes stress (guess if you’re not sure)
- How did you feel, both physically and emotionally?
- How did you react to that?
- What did you do to make yourself feel better?
Replace your unhealthy coping strategies with healthy ones
Think of ways to cope with the stress you are currently applying in your life and to cope with its effects. Your stress diary can help you recognize them. Are your coping strategies healthy, unhealthy, useful or inefficient? Unfortunately, many people look for ways to cope with stress. These unhealthy trials can temporarily reduce your stress, but in the long run, will cause more damage:
Some unhealthy ways to cope with stress:
- Using pills or medicines to relax Excessive alcohol consumption
- Avoiding friends, family and social activities
- Eating unhealthy food
- Waiting for the clock to pass by looking at your phone
- Too much sleep
- Sharing negativity
If your coping with stress doesn’t contribute to your emotional and physical health, then it’s time to find healthy ones. A single method is useless for everyone or in any case, so try different techniques and strategies. Focus on things that keep you calm and in control.
Physical activity plays an important role in reducing and preventing stress effects, but you do not have to be an athlete or spend hours in a gym to benefit. Any form of physical activity can help relieve stress and avoid anger, tension, and frustration. Exercise releases the endorphin hormone, which increases your mood and makes you feel good, and can also act as a serious remedy for your daily worries.
By exercising for 30 minutes or more, you can gradually increase your energy level. 10-minute activities, which increase your heart rate and take a short time to make you sweat, help relieve stress and give you more energy and a sense of optimism. Doing them every day is important both for your physical health and for effectively coping with stress. The first step is to prepare yourself and move on. Here are some easy activities:
- Wear something comfortable and dance
- Take your dog for a walk
- Walk to the market and return
- Use stairs at home or work instead of an elevator
- Park your vehicle at the farthest point and walk the remaining distance
- Play a table tennis or event-based video game with your children
Communicate with others
Research has shown that; man ‘s reaction to events that he feels threatened is directly related to his success in social relations. The best way to prevent sudden and uncontrolled response is to develop healthy relationships with others. Chat with friends who are good in your nervous system is the best remedy for stress.
The ear, face, heart and abdomen are interconnected in the brain, so you can relax and put brakes on your anger by interviewing someone face-to-face, making eye contact, listening carefully, talking. Even though these relaxation activities cannot change the stressful state itself, they can release stress-reducing hormones.
Reach out to your family and friends, contact them regularly. The people you talk to don’t have to relieve your stress; however, they can be effective only by listening well. Opening up to others is not a sign of weakness and does not burden others. In fact, most friends will be proud to trust you and strengthen your bond.
Some short ways to develop relationships
- Contact a colleague at work
- Help others with volunteering
- Have lunch or coffee with a friend
- Ask your loved ones to contact you regularly
- Go to a cinema or concert with someone
- Call or email an old friend
- Take a walk with your exercise friend
- Schedule a dinner program once a week
- Meet new people in various organizations such as associations or foundations
Take time for fun and relaxation
Create your own little getaways during the day. Don’t get so caught up in the hustle and bustle of life that you forgot to pay attention to your own needs. Spending time with yourself is a must. If you regularly take the time to have fun and relax, you will always be one step ahead to overcome the stress factors of life.
Add rest and relaxation to your daily schedule. Don’t let other requirements interfere with your moments. Charging your batteries during these periods of time, where all your responsibilities stop for a moment, will increase your productivity during the rest of the day and reduce your stress coefficient.
Do something you like every day. Regardless of the name, take the time to do your own activities, such as listening to music, walking, drinking coffee.
Keep your sense of humor. This includes laughing yourself. Laughing helps your body fight stress.
Balance a healthy lifestyle
In addition to regular exercise, do not ignore other healthy lifestyle options that can increase your resistance to stress.
Follow a healthy diet. Well-fed bodies are ready to deal with stress, so watch out for what you eat. Prepare breakfast to start the day and keep your strength and mind open throughout the day with balanced, nutritious meals.
Reduce caffeine and sugar. Temporary “high” caffeine and sugar often result in a dilemma in mood and energy. By reducing the amount of coffee, soft drinks, chocolate as well as snacks in your diet, you will feel more comfortable and sleep better.
Avoid alcohol, cigarettes and drugs. Self-medication with alcohol or drugs can provide an easy escape from stress, but avoiding stress is only temporary.
Make sure you get enough sleep. Adequate sleep is beneficial to your mind as well as your body. Fatigue increases your stress and makes you think unreasonable.
Despite all this, if you are struggling for stress management, we recommend that you seek professional support.