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Stress Management: Examine your stress response



With so many competing demands on time and attention, it is difficult today to avoid stress. However, with good stress management skills, you can handle stress in a healthy way.

One of the first steps in achieving good stress management is understanding how to respond to stress – and making changes as needed. Look honestly at how you respond to stress, and adopt or modify stress management techniques to make sure the stress in your life does not lead to health problems.

Evaluate how you react to stress.

Stress management skills often do not come by themselves. However, you can learn new stress management skills or change your existing stress management skills to help you cope better.

First, look at how you react to stress. Some people seem to take everything with them. Her naturally relaxed attitude shines through even in stressful situations. Still a deadline? You can handle it. The dishwasher is leaking? No problem, it will be a simple repair. Others become anxious at the first sign of stress. For a meeting too late? Time for panic! Stuck in traffic? Let the cursing begin!

Here are some common but unhealthy reactions to stress. Does one of these reactions describe your reactions? If you are not sure, you should keep a journal for about a week to monitor your reactions to stressful situations.

  • pain. You can unconsciously press your jaw or fist or develop muscle tension, especially in your neck, and shoulders, all of which can lead to inexplicable physical pain. Stress can also cause a number of other health conditions, including stomach upset, shortness of breath, back pain, headache and insomnia.
  • overeating. Stress can cause you to eat even if you are not hungry You can skip the exercise. By contrast, you can eat less and actually lose weight when you are under more stress.
  • anger. Stress can leave you in a bad temper. When you're under pressure, you may argue with colleagues, friends, or loved ones – sometimes with little provocation or things that are not related to your stress situation.
  • wines. Stress can trigger weeping spikes, sometimes seemingly without warning. Small things that have nothing to do with your stress can put you in tears. You can also feel lonely or isolated.
  • depression. Sometimes stress is too much for you. They can avoid the problem, get sick to work, feel hopeless, or just give up. Chronic stress can be a factor in the development of depression or anxiety disorders.
  • negativity. If you do not handle stress well, you automatically expect the worst or reinforce the negative aspects of an unwanted situation. 19659019] Smoking. Even if you've quit smoking a long time ago, a cigarette can seem like an easy way to relax when you're under pressure. In fact, stress is one of the main causes of a smoker's relapse. You may also turn to alcohol or drugs to numb the effects of stress.

Take the next step towards stress management.

Once you have identified the unhealthy reactions that you may have in uncontrolled stress, you can begin to improve your stress management skills. There are numerous stress management techniques, including:

  • Rescale. Reduce your commitments, if possible. It seems easier said than done, but you should scrutinize your daily, weekly, and monthly schedule and look for meetings, activities, dinners, or tasks that you can narrow down or delegate to others.
  • Prepare yourself. 19659026] Stay stress-free by preparing for meetings or travel, planning your time better, and setting realistic goals for large and small tasks. If time runs out because something happens that you did not consider, build up traffic in good time, for example.
  • Achieve connections. Make or renew connections to other connections. Surrounding yourself with a supportive family, friends, colleagues or ministers and spiritual leaders can have a positive effect on your mental well-being and resilience. Help volunteer in your community.
  • Take up a hobby. Embarking on something pleasurable can calm and calm your restless mind. Read, gardening, crafts, electronics, fishing, carpentry, music – things that will not make you more competitive or overstrain.
  • relax. Physical activity, meditation, yoga, massage, deep breathing and other relaxation techniques can help you deal with stress. It does not matter which relaxation technique you choose. It is important that you return your attention to something reassuring and strengthen your body awareness.
  • Get enough sleep. Lack of adequate sleep affects your immune system and your judgment, causing you to overcome minor irritations. Most people need seven to nine hours of sleep a day.
  • Get professional help. If your stress management is not helpful enough, see your doctor. Chronic, uncontrolled stress can lead to a number of potentially serious health problems, including depression and pain.

As a rule, stress does not improve on its own. You may need to work actively to control the stress in your life so that it does not control you. When you first see how you react to stressful situations, you will be better placed to cope with the stress, even if you can not eliminate it. And if your current stress management efforts are not working, try something new.

Updated: 2016-04-21

Release date: 2006-07-20


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