How to Manage Stress: The Ultimate Guide


Adopting the right attitude can convert a negative stress into positive one.
Hans Selye

 What is Stress ?

Stress is the “wear and tear” our body experiences as we adjust ourself with continually changing environment; it has physical and emotional effects on us and cam create positive or negative feelings.

As a positive influence, stress can help to compel us to action; it can result in a new awareness and an exciting new perspective. Positive stress is called as ‘Eu stress’. This gives rise to a positive outcome through to motivate the person and how stress is distress. Since for the same situation the response of different persons is different. So in a particular a person may feel ‘Eu-stress’ while in the same situation other person may experience stress.

As a negative influence, it can result in fillings of destruct, rejection, anger and depression, which in turn can lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart diseases, and stroke.

Causes of stress
whenever our body feels that something is not favorable, then it tries to defend itself. If this situation continues for a long time, then our body is working overtime.
There are several causes of stress. You may under stress due to several causes. Look at the fallowing causes of stress:

Causes of stress at home:

  • Death of close relative or friend.
  • Injury or illness of any family member.
  • Marriage of self, or other family member.
  • Separation or divorce from partner.
  • Children’s problems.
  • Financial worries.
  • Change in place or migration.

Causes of stress at work:

  • Your relationship with peers.
  • Support you receive from your colleagues and juniors.
  • Excessive work pressure.
  • To meet out deadlines.
  • To give new results.
  • Harassment.
  • Losing performance.

Other causes of stress:

  • Fear:intermittent or continuous
  • Threats:physical threats, social threats etc.
  • Lack of sleep.
  • Uncertainty.
  • Somebody misunderstands you.

How to manage stress ?

Identifying unrelieved stress and being aware of its effect on our lives in not sufficient for reducing its harmful effects. Just as there are many sources of stress, there are many possibilities for its management.

However, all require effort towards change: changing the source of stress and/or changing the reaction to it.

1. Become aware of stress and emotional and physical reactions

  • notice distress. Don’t ignore it. Don’t gloss over problems.
  • Determine what events distress you.
  • Determine how body responds to the stress. Do you become nervous or physically upset? Of so, in what specific ways?

2. Recognize what you can change

  • Can you change your stressors by avoiding or eliminating them completely?
  • Can you reduce their intensity.(manage them over a period of time instead of on a daily or weekly basis)?
  • Can you shorten your exposure to stress (take a break, leave the physical premises)?
  • Can you devote the time and energy necessary to make a change (goal setting, time management techniques, and delayed gratification strategies may be helpful here)

3. Reduce the intensity of your emotional reaction to stress

  • The stress reaction is triggered by perception of danger, whether from a physical or emotion threat. Are you viewing your exaggerated terms and viewing a difficult situation as a disaster?
  • Are you expecting to please everyone?
  • Are you overreacting and viewing things as absolutely critical and urgent? Do you feel you must always prevail on every situation?
  • Try to temper your excess emotion. Put the situation in perspective. Do not labour on the negative aspects and the “what if it is”?

4. Learn to notice and moderate your physical reaction to stress

  • Slow, deep breathing will bring your heart rate and respiration back to normal.
  • Relaxation techniques can reduce muscle tension.
  • Medications, when prescribed by a physician, can help in the short term in moderating your physical reactions.

5. Build your physical reserves

  • Exercise for cardiovascular fitness three to four times a week(such as walking, swimming and cycling)
  • Eat well-balanced, nutritions diet.
  • Maintain your ideal weight.
  • Get enough sleep.

6. Maintain your emotional reserves

  • develop some mutually supportive friendships/relationships.
  • Pursue realistic goals which are meaningful to you, rather than go for something that you do not share.
  • Expect some frustrations, failures and sorrows.
  • Always be kind and gentle with yourself- be a friend to yourself.

Stress Busters

Anything that relieves or reduces stress or tension is called stress busters. (ex. meditation.)

Physical/physiological ways of dealing with stress

  • Practice meditation
  • Have proper diet.
  • Take enough sleep.
  • Walking/jogging.
  • Skipping or cycling
  • playing badminton.
  • Peruse any holiday.

Emotional/ physiological ways to dealing with stress

  • Reading books you like.
  • Write diary daily.
  • Write what you like.
  • Write what is disturbing you.
  • Creative writing.
  • Listen to songs/music.
  • Manage your time usefully.

Spiritual/social ways of dealing with stress

  • Practice daily prayer.
  • Meet your friends, share your thoughts.
  • Inculcate support for yourself within your family/neighbor.

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