Life is a continuous challenge. We all face several kinds of stressors daily. No doubt all these things create stress and it affects us. Stress affects our mental as well as physical health. If you know stress management strategies then your life can be easy.
According to the research, if we can manage our stress timely then it will enhance our resilience for further life challenges. Moreover, stress management helps us to stay energetic and motivated in our lives (Tunairu & Boniwell, 2019).
No doubt it’s true that learning to manage our stress needs practice. Indeed, you should practice some simple techniques for stress management to stay mentally and physically healthy.
Stress Management Strategies
According to the researchers, Forsyth and Elifert “Anxiety and stress both are our part of life. The actual thing is how we handle this kind of unpleasant feelings“. When we understand how we should behave and react in stressful situations only does then our life become easy. Some techniques can help you to control short-term stress quickly.
Change Your Perspective
There is no doubt that it is very important to change our viewpoint towards stressors. When we look at stress-creating situations from another point of view then it looks less stressful. Everything has different perspectives.
Sometimes we need to analyze the whole situation in a completely different way. Whenever you feel stress then try to see it differently. You will feel your stress is gone. Even you can find some positivity in it.
Take A Break
Life is really busy and the whole day we have a lot of stuff to do. Sometimes our busy routine and our workload can cause stress.
That’s why it’s time to take a little break. It will help your mind to relax and become ready
again for the next challenge of the day. You can do anything you like such as listen to your favorite song, spend some time in nature, prayer, etc. These 10 to 15-minute breaks between busy schedules can refresh you or reduce stress as well.
Deep Breathing
We all know that deep breathing is one of the popular stress management strategies. A deep breathing exercise can instantly take off your pressure and stress.
- Sit in a comfortable position
- Relax your mind and body
- Now, take a deep breath
- Inhale from the nose
- Keep the air inside your lungs for a few seconds
- Now, exhale through the mouth
- Think all your anxiety and stress are going out of your body through your mouth
- Repeat
Try to do this when you are feeling too stressed due to any kind of stressor.
Talk
Silence is not a solution to any problem. We all know this but most of us prefer to stay silent. This is a huge mistake that we do sometimes. Try to speak for yourself. You should discuss or talk about things that are bothering you. No doubt staying silent can only enhance frustration and stress. The results of this silence can be dangerous also.
It’s good to talk about your problem with someone you can trust. You can talk to your best friend or any family member. In addition to this, you can consult any psychologist and discuss this with him. An expert can give you better advice and solutions as well.
Try to Eliminate Triggers
Another useful technique among other stress management strategies is eliminating triggers. You need to find out what are common stress-creating things for you. Furthermore, when you know your stress-creating triggers then you can avoid them. This is also effective for self-improvement.
If you are unable to avoid those triggers then at least you can reduce them. If you can’t figure out what is your stress trigger then keep a stress journal. Note whenever you feel stress or a high level of anxiety. Due to these notes, you can able to nominate those triggers of your life.
Distraction is Important
We used to say that distractions are not good and they don’t let us work properly. However, in some cases, distraction works very well. In the case of stress, we need distractions from our negative thinking. Yes, our negative thinking patterns sometimes can make us anxious and stressed.
Sometimes we are thinking about anything too much and too negative. All this creates stress and when we distract our mind from those thoughts then we feel relief. You need to do anything at the time of stress. Keep yourself busy when your negative thoughts are disturbing you. Do whatever you like such as planting, book reading, enjoying music or movies, etc.
Avoid Multitasking
If you wish to do your tasks peacefully then avoid multitasking. There is no doubt that multitasking can enhance the chance to drop the ball on something. All tasks together become a source of stress for you. Therefore, you need to do one task at a time to work efficiently and effectively.
The 5-4-3-2-1 Stress Management Strategies
One of the simple stress management strategies is the 5-4-3-2-1 technique. This technique involves all five senses of human being. The method of this technique is simple and easy as well. You just need to follow the instructions in any stressful situation:
- Try to find 5 things to see
- Hear 4 sounds
- Touch 3 things
- Smell 2 things
- Taste 1 thing
This sensory awareness exercise can help to reduce stress instantly without creating any problems.
Meditation
A list of stress management strategies is incomplete without the addition of meditation. Indeed, meditation can do miracles. Everyone should do meditation at least 15 to 20 minutes every day.
You can use any meditation method at your convenience. Try to do meditation in a peaceful place. A super easy method of meditation is given below:
- Sit nicely and peacefully
- Place your hands on your knees
- Close your eyes
- Relax your whole body
- Imagine yourself in some peaceful natural place
- Now, concentrate on your breathing
- Inhale from the nose and exhale from the mouth
- Try to empty your mind
- Thoughts will come but don’t pay attention to them
- Just focus on your breathing
- Do it for 15 to 20 minutes
This method is easy and also good for beginners.
The Bottom Lines
Stress is a part of everyone’s life. The thing is how we are managing it. Stress can disturb our mental and physical health. We become mentally sick also. Due to this reason, we tried to provide you with some stress management strategies. These strategies can help you to perform in your life more efficiently. Give them a try.
References:
- Blackett, G. (n.d.). How To Measure Stress. Retrieved August 1, 2022, from https://www.stressresilientmind.co.uk/articles/how-to-measure-stress
- Forsyth, J. P., & Eifert, G. H. (2016). The Mindfulness & Acceptance Workbook for Anxiety: A Guide to breaking free from anxiety, Phobias & Worry Using Acceptance & Commitment therapy. Oakland, CA: New Harbinger Publications.
- Boniwell, I., & Tunariu, A. D. (2019). Positive psychology: Theory, research, and applications. London: Open University Press.
