FOCUS ON WELLNESS – Stress Management Strategies
| Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate. Stress management strategy #1: Avoid unnecessary stress· Learn how to say “no” – Know your limits and stick to them. Taking on more than you can handle is a surefire recipe for stress. · Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. · Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. · Avoid hot-button topics – If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. · Pare down your to-do list – If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them. Stress management strategy #2: Alter the situation If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life. · Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. · Be willing to compromise. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground. · Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. · Manage your time better. If you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under. Stress management strategy #3: 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. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. · Look at the big picture. Ask yourself how important it will be in the long run. Will it matter in a month? A year? If the answer is no, focus your time and energy elsewhere. · Adjust your standards. Perfectionism is a major source of avoidable stress. · Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. Adjusting Your Attitude How you think can have a profound affect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts. Source: National Victim Assistance Academy, U.S. Department of Justice Stress management strategy #4: Accept the things you can’t change Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. · Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. · Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes. · Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. · Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. Stress management strategy #5: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come. Healthy ways to relax and recharge
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. · Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. · Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. · Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. · Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways. |
Taken from: © HEALTHGUIDE.ORG, Understanding, Preventing, & Resolving Life’s Challenges
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