WAYS TO OVERCOME STRESS

FIRST WE NEED TO KNOW WHAT STRESS MEANS

Stress typically describes a negative concept that can have an impact on one’s mental and physical well-being, but it is unclear what exactly defines stress and whether or not stress is a cause, an effect, or the process connecting the two. With organisms as complex as humans, stress can take on entirely concrete or abstract meanings with highly subjective qualities, satisfying definitions of both cause and effect in ways that can be both tangible and intangible

WHAT ARE THE CAUSES OF STRESS

Stress cause 1: Not having enough time

Frequently you can be running around all day trying to balance all your tasks at work and at home, yet still not manage to tick everything off your list. Sometimes this can be due to the demands that are placed upon you being unrealistic, but often it simply comes down to poor time management and not setting your priorities.

Stress solution: Learn to manage your time more effectively
It may sound obvious, but better time management really can reduce your stress. Many of us waste a lot of time doing unimportant tasks — so make sure you always prioritise your day and do the important jobs first. Also, do the jobs that you don’t want to do before moving onto the more pleasant tasks, as just thinking about unpleasant jobs can cause stress.

Stress cause 2: Unhealthy lifestyle

While some people might adopt an unhealthy lifestyle due to lack of time — for example by turning to fast food because they haven’t time to eat properly — others may have an unhealthy lifestyle because they are already stressed — for example by turning to smoking as coping mechanisms. Whatever the reason, an unhealthy lifestyle can reduce your ability to cope with stress, and in some circumstances it may actually increase your stress levels.

Stress solution: Make small changes towards a healthier lifestyle
Having a healthy diet, doing regular exercise, and getting enough sleep means that your body will be able to cope with the stress that is thrown your way. Exercise in particular can be great for stress relief — especially if it involves taking your stress out on a ball or other inanimate object! Also, by knowing you’re leading a healthy lifestyle, you’ll be in a more positive frame of mind and will be better able to cope.

Stress cause 3: Taking on too much

You may have a tendency to take on too much both at work and in your home life, perhaps because you don’t want to let people down. If you do this, however, it will frequently lead to you stressing about having too much to do and not managing to achieve everything you have taken on. Trying to take too much on will also mean you won’t be able to give what you do your best.

Stress solution: Know your limitations and don’t take on too much
It’s better to be honest and tell people what your true limitations are. This way, you can avoid getting unnecessarily stressed by not taking more on than you can comfortably handle at any given time. It’s better to be slightly cautious rather than end up doing more than you should be doing — and remember: it’s not a sign of weakness to ask for a helping hand, so seek help if you need it.

Stress cause 4: Conflicts in the workplace or at home

If relationships are strained at home or in the workplace, then it’s more than likely that you’ll be stressed about them. Conflicts might occur due to disagreements about how things should be done — and so you might feel that you have to stand your ground to make progress — but ultimately a lot of hot air will only contribute to your stress levels.

Stress solution: Avoid unnecessary conflicts
While arguments may not wholly be avoidable, it makes sense to steer clear of or prevent conflicts whenever possible. There’s no need to be argumentative or confrontational; simply try to arrive at a solution that both parties are reasonably happy with. Always remember that frank discussion is better than bitter dispute.

Stress cause 5: Inability to accept things as they are

Some people don’t have the ability to accept things as they are or realise that certain situations are out of their control. If you try to change something that you really can’t change, then you’ll just be creating unnecessary stress that you can do without. Plus, all that time spent stressing about it means you’ll be unable to concentrate on the other things that you could be doing — which may make you even more stressed.

Stress solution: Accept the things you can’t change
Changing a difficult situation is not always possible, and if that’s the case then it is best to accept and come to terms with the fact that you can’t do anything. It may help to talk a situation over with somebody else, as they may be able to help you see it in a more positive light or from a different and less stressful perspective. Talking over things can help to prevent your perception of a situation from getting out of proportion.

Stress cause 6: Failure to take time out and relax

Being constantly on the go means that you will be in a heightened state of tension all the time and your body will never have the chance to get rid of your stress. Failing to take time out will also reduce your effectiveness in the long run.

Stress solution: Take time out and recharge your batteries
Taking a break may mean that you can perform much better afterwards, and as such you will easily make up the time you have used for relaxing as well as feel more refreshed. Even just ‘taking five’ can recharge your batteries and give you greater clarity of thought. Relaxation will help your body return to its normal healthy state.

Stress cause 7: Non-work-related issues

Stress may be caused by a non-work-related issue such as a serious illness in the family, having to care for dependents, a bereavement, moving house, or debt problems. Often these issues are unavoidable and not something that you can readily deal with — but it’s worth trying to deal with them rather putting them off or trying to ignore them.

Stress solution: Take time off or change your working practices
If such issues are causing you stress and an inability to do your job, then it may be best to take time off to deal with the issues. If there’s an ongoing problem, then you could try to approach your employer to ask for more flexible working arrangements —which may allow you to cope better with those issues.

Stress cause 8: Failure to see the humour in situations

Some people are often able to laugh in the face of adversity and seem to be able to brush aside problems and deal with them effectively. They essentially don’t allow themselves to become overly stressed. However, other people may not see the humour in some situations, and this may cause them to become more stressed.

Stress solution: Harness the power of laughter
Adopting a humorous view towards life’s situations can take the edge off everyday stressors. Not being in ‘serious mode’ all the time can help you to have clearer thinking — and laughing has been clinically proven to lower blood pressure and reduce stress hormones. So, try to see the funny side of things.

Stress cause 9: Particular situations that cause stress

Becoming stressed in some situations is sometimes unavoidable, and inevitably there are situations in which we can expect to be stressed from time to time, such as in the workplace or when you’re stuck in traffic and you need to get somewhere quickly.

Stress solution: Avoid situations that place you under stress

The way to avoid or minimise some of the stress you may be under is to stay away from situations that stress you out. For example, if you get stressed when you shop in the supermarket, try doing your grocery shopping online instead. If, however, a stressful situation is unavoidable — such as being in the workplace — then try to follow some of the other tips in this article, which will help to ease your stress.

Stress cause 10: Cause of stress: Major life changes

Significant changes in things that we have become accustomed to can be a real cause of stress. For example, changing your job or moving house may be among the most stressful things you will do in your lifetime — which is possibly why most of us try to do it infrequently! Also, the process leading up to the change may be stressful in itself.

Stress solution: Welcome change as a challenge
If you see change as a positive rather than a negative challenge, then any stress that accompanies the change will be less likely to affect you. A new job or new home, for example, should be viewed as new beginning, and should be something to look forward to rather than fear.

MANAGEMENT OF STRESS

Stress management strategy #1: Avoid unnecessary stress

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Stress management strategy #3: Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude
How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.

Stress management strategy #4: Accept the things you can’t change
Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
Stress management strategy #5: Make time for fun and relaxation
Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

Healthy ways to relax and recharge
Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with a good workout.
Write in your journal.
Take a long bath.
Light scented candles.
Savor a warm cup of coffee or tea.
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good book.
Listen to music.
Watch a comedy.
Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

SOME RELAXATION TECHNIQUES THAT WE CAN USE TO COPE UP WITH STRESS

1. Exercise: Start doing exercise when you are under stress. This helps the body to excrete adrenaline and cortisol, which are released by adrenal glands. The secretion of these glands causes the feeling of stress. It also activates pituitary and hypothalamus glands which secrete “feel good” hormones called as Endorphins. These also have the capacity to reduce pains and improve the “well-being” sense.
2. Diversion: One of the reasons behind stress is letting your mind obsess over things that you can’t change. If you think on that issue, divert your mind. Go on a small walk, meet your old friends, if not call them, watch your favorite movie, go for window shopping, check out your old pictures, play with your pet or visit a park and see children playing.
3. Meditation: Many meditation techniques will help you in overcoming stress; one of them is insight meditation. This is not done by emptying the mind or removing the stress from the mind, but distracts the mind from the stress and focuses mind on a task. Listening to religious speeches also relieves from stress.
4. Yoga: How to overcome stress with yoga? Yoga is a combination of meditation and exercise and works as a highlighting stress relaxant. It makes you feel calm and relieves tension from the muscles. This is a great way to strengthen your mind and body. Yoga therapy is proven as a stress reducer; this will give you a peaceful and calm state of mind.
5. Aroma therapy: Bathing with luke warm water is also a good idea of overcoming stress. Adding aroma oils will relax you physically and mentally. Inhaling aroma fragrances, especially cinnamon and vanilla will relax many people. This will refresh the mind and body.
6. Massage: It’s very helpful in stress relaxation process. It relives stress from the body in all forms. A massage technique provides deep relaxation and improves physiological process and improves mood mentally and physically.
7. Sleeping: Sleep for a long time, the brain reboots in the time you are sleeping. A sound sleep of 8 hours will reduce stress for a large extent. Researches have proved that people who don’t sleep for 8 hours have problems such as less intellectual abilities, less patience levels and are preys of depressions and stress.
8. Self Hypnosis: If you feel how to overcome stress with self hypnosis, the positive aspect in hypnosis is that, it will make you strong from inner side to overcome stress and depressions. It controls your mind and develops a “well-being” and “feel-good” environment around you.
9. Caffeine: Sit in a quiet and comfortable environment and enjoy your cup of coffee or tea. Caffeine present in these liquids works as a very good de-stresser. Caffeine releases ‘feel-good and well-being hormones. Even chocolates contain caffeine. So you can enjoy your sip of coffee or tea and a chocolate bite which can overcome stress. Note: Too much intake of caffeine leads to other problems. Do not take much caffeine, limit yourself.
10. Lastly PRAYER is the best thing to do in order for us to relieve and cope us with stress. Not only stress but all the trials hardships we encounter in our lives.