Stress is a normal response to handling with changes and problems in daily life. Short term stress can help you perform better under pressure, but constant stress can lead to problems with your health. Stress causes the release of cortisol, the stress hormone, as well as adrenaline, which influences your blood pressure, heart rate, eating habits, sleep patterns, blood sugar levels, fat metabolism and your ability to fight-off illness. Long term stress can also increase your risk of heart attack or stroke, diabetes and contribute to depression.
“Stress should be a powerful driving force, not an obstacle.”
How to know you are in stress?
If you’re experiencing any of these symptoms it is important for you to talk to your doctor about the ways to manage stress:
Prolonged periods of poor sleep
Regular, severe headaches
Unexplained weight loss or gain
Feelings of isolation, withdrawal or worthlessness
Constant anger and irritability
Loss of interest in activities
Constant worrying or obsessive thinking
Excessive alcohol or drug use
Inability to concentrate
How to manage this stress?
These lifestyle tips which can help you reduce or manage the stress in your life:
Adopt a Healthy Lifestyle
Eat a healthy diet.
Exercise regularly. Aim to complete 30 minutes of moderate physical activity or brisk walking per day on most days of the week.
Reduce caffeine and sugar.
Avoid cigarettes, alcohol and other drugs.
Get enough sleep.
Take a break.
Ask for help.
Try Deep Breathing: Sit tall and comfortably, breath in slowly through your nose and exhale through your mouth while counting to yourself.
Reframe problems: Pause, organize anew and look at the situation from a positive angle.
Start avoiding unnecessary Stress:
Avoid people who stress you out.
Avoid topics that make you upset.
Avoid arguing or the talking on the topics that make you argue.
Manage your time and organize your daily work to avoid the last minute stress and end up running behind.
Get more 'me' time:
Set aside time for yourself each day.
Time to relax, rest and take a break from all your responsibilities. Carve out Hobby Time
Keep your sense of humor!
Connect with others. Spend time with people who have a positive impact on your life. Connect with Supportive People in your life.
Have lunch or go for a walk with a friend.
Do something you enjoy every day. Carve out Hobby Time
Bond with Your Pet, if you have any.
Be Willing to Adapt:
If the situation is unchangeable then simply change your perspective about it, your expectations from it and your response to it.
Be willing to compromise.
Look at the big picture. Will it matter in a month? A year? Is it worth getting upset and stressed?
Adjust your standards. Being always perfect may not be possible. Set reasonable standards that can be achieved and learn to be satisficed with "good enough".
Learn to forgive. Let go of any anger and resentment.
Don't try to control the uncontrollable. Some things are beyond our control, focus on the things you can change and the way you react to the situation.
Identify the root of your Stress:
Look closely at your habits, attitudes and excuses.
Start a stress journal. Ask yourself these 5 questions:
What causes you to feel stressed?
How do you feel physically and emotionally when you are stressed?
How do you respond to stress?
What do you do to feel better?
How do you cope with your stress?
General practices to add to your lifestyle:
Set a schedule, plan ahead so you are prepared for stressful situations and jobs you need to do.
Take charge of your environment, find a space that inspires you or adapt your work space to be positive and encouraging.
Delegate to others.
Avoid procrastination. Putting things off only increases the stress later on.
Limit and prioritize your "to do" list. Sort out the "must do's" and the "should do's". Deal with important jobs right away and delay or drop unnecessary tasks.
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