Stress has become part of everyday life and every one of us goes through it at some time or the other. Stress could be very dangerous both for your mind and body. It blocks your ability from thinking clearly, effectively and having a fun-filled life.
Let’s look at the some of the statistics to understand the severity of stress. A survey revealed that 57% of workers in the corporate sector in India reported an increase in stress over the last two years and according to world health organization report around 7.5% of the Indians suffer from major or minor disorders that require expert intervention.
what really causes stress:
The below causes could be related to your personal, professional and social life.
- Unhappy at job, heavy workload or too much responsibility
- Trying to Multitask but unable to achieve results
- Setting up unrealistic expectations or goals
- Lack of planning
- Unable to identify priorities
- Not following the correct routines
- Health issues
- Financial issues
- Relationship issues
It is not possible to avoid stress in all the situations. Hence we need to learn how to manage it rather than avoiding it.
Why is managing stress so important?
Effective stress management will help you break the hold stress has on your life, so you can have a healthy and peaceful living. The aim is to achieve a balanced life with time for work, relationships, fun, and resilience to stay calm and stable even under pressure and meet the future challenges.
The following stress management tips can help you.
Identify the sources of stress:
Stress management starts with identifying the sources of stress in your life. Make a note of things from the start of the day that drains you out. You can even make a stress journal and make pointers as below.
- What made you stressed?
- How you felt, both physically and emotionally?
- How you acted in response?
- What did you do to make yourself feel better?
2. Replace your unhealthy coping strategies with healthy ones
What do you do when you are stress, let’s look at some of the things you might resort when you are stressed:
- Consuming alcohol
- Using pills/drugs to relax
- Staying aloof from family and friends
- Sleeping too much
- Releasing your anxiety on others
These methods could give you a temporary sense of relief, however, in the long run, this could affect your physical, mental health and hamper your personal relationships. Adopt a lifestyle that has permanent and positive effects on your life. We will look at some of the routines that can replace the unhealthy coping strategies.
3. Follow the four A’s:
Some stressors arise at predictable times. The four A’s will help you in these situations.
a) “Avoid” unnecessary stress: It is not good to avoid a stressful situation that would have to be addressed; however, they are certain things that can be eliminated.
- Learn to say “no”
- Avoid people who stress you out
- Take control of your environment
- Make a to-do list
b) “Alter” the situation: If you are unable to avoid the situation than try to alter it. This involves changing the way you communicate and operate in your daily life.
- Express your feelings instead of stacking them up
- Be willing to compromise
- Create a balanced schedule
c) “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
- Look at the big picture
- Adjust your standards
- Practice gratitude
d) “Accept” what you can’t change: Some stressors are unavoidable and it is better to accept them as they are. It may be difficult but it would ease out the situation.
- Don’t try to control the uncontrollable
- Look at the bright side
- Learn to forgive
- Share your feelings
4. Follow the correct routines and adopt a Healthy lifestyle:
A healthy lifestyle will help you increase your resistance to stress.
- Plan your day
- Get up early
- Do some exercise
- Spend some time meditating
Read this blog to learn the 9 routines for a healthy lifestyle.
5. Connect with People:
There is nothing more calming than spending quality time with family and friends. In fact, face-to-face interaction triggers a cascade of hormones that counteract the body’s defensive “fight-or-flight” response.
Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners.
6. Better time management:
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.
- Don’t over-commit yourself
- Prioritize tasks
- Break projects into small steps
- Delegate responsibility
Change the way you look at stress
Stress is not always bad, it also matters how you look at it. People who think that stress is bad for health are more likely to get affected than people who think stress is not bad for health. It is also true that stress increases your heart rate and prepares you for challenges ahead.
How do you deal with stress? Do you do anything different than above? Like, share or comment below.