[Eng]Stress management
Many people are struggling with stress management. It seems like there’s nothing you can do about stress. But you have more things you can manage your stress than you might think.
As stress relief activities, you might think of these lists such as eating, sleeping, hanging out with friends, and watching netflix... However, these do little to reduce stress. Those are just temporary measures that make you forget about stress, not relieve stress.
Stress management is a very important technique for all of us because we are always surrounded by stressors. If you don't cope with the stressor, it starts to affect your physical body and causes some stress related diseases.
5 Effective ways to manage stress
1. Identifying the sources of stress in your life.
It is not easy to identify all the stress because some stress factors are chronic and more complicated. We overlook how our own thoughts, feelings, and behaviors contribute to everyday stress levels.
When you write a stress journal, you’re more likely to identify the source of stress and
the way you deal with them. Each time you feel stressed, keep track of it in your journal or your phone. It will help you see your stress patterns.
> What caused your stress ? (make a guess if you’re unsure)
> How you felt, both physically and emotionally?
> How you acted in response?
> What you did to make yourself feel better?
2. Express your feelings instead of bottling them up.
If you don't voice your feelings, resentment will build and the stress will increase.
Share your feelings & Connect to others. Expressing what you're going through can be very cathartic, even if there's nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.
Make some time to connect to others. There is nothing more calming than spending quality time with another human being who makes you feel safe and understood.
It's nature's natural stress reliever and antidepressant. So make some time to connect regularly with family and friends.
3. Relaxation response practice
In order to combat stress, you need to activate your relaxation response.
When you get stressed your fight or flight response on, If it keeps turning on, it drains your energy quickly. The problem is that the fight or flight response remains switched on when there is no danger. Many people can't shut off this switch because of the nonstop complications of modern life.
The relaxation response is the brake on stress and the fight or flight response. It slows your breathing and heart rate, lowers your blood pressure, and brings your body and mind back into balance. There are many different types of relaxation response practices such as deep breathing, progressive muscle relaxation, body scan meditation, mindfulness meditation
etc.
Here are 4 steps of deep breathing relaxation technique
Find a quiet place. where you won't be interrupted or distracted.
Sit on a comfortable chair with your back straight.
Close your eyes and focus on your breathing or word, phrase or object,
Stay still in that moment for 10 minutes until your mind becomes calm and quiet.
Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude your relaxation session, don’t fight them, just gently turn your attention back to your breathing or word.
“A lot of people have this idea that meditation means sitting down and doing nothing, But that’s not true. Meditation is an active training of the mind to increase awareness.
4. Get moving
Physical activity is a huge stress reliever and you don't have to spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.
While you're exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you're moving. Focus on coordinating your breathing with your movements or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.
Many people workout for their body shape. However, the most important reason for workout should be the stress management and health improvement. My clients often complain that working out is not pleasurable. Don’t misunderstand, you workout not for your instant pleasure but for your long term benefit.
The more you move, the stronger you'll grow
5. Make time for fun
All work and no play is a recipe for burnout.
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. If you regularly make time for fun and relaxation, you'll be in a better place to handle life's stressors.
Set aside leisure time. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. And make time for leisure activities that bring you joy like playing an instrument or riding a bicycle or watching movies.
Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. And Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth.
