Stress. We all experience it. Stress arises, whether from work, family life, “drama” with friends, problems in relationships, or financial conditions. While even small amounts of stress can help you thrive (both physically and mentally), chronic, excessive stress can be harmful. Prolonged stress can trigger tension, headaches, and other health problems that limit your performance at work, school, or relationships. Instead of letting stress take over your life, try some stress management methods you can apply to prevent and deal with stress before it harms your health.
Step
Method 1 of 5: Repackaging a Stressful Mind
Step 1. Realize that stress begins with perception
The body has a very efficient reaction to dangerous events that triggers certain physiological reactions (known as the fight-or-flight response) so that you can avoid an oncoming car and save yourself. This kind of reaction makes the heart beat, pulse faster, and muscles tense up. However, you may also subconsciously assume that this kind of reaction is necessary in situations that are not life-threatening, such as traffic jams, approaching work deadlines, or family problems. You need to learn some ways to counter your body's stress response in order to "brake" and relax your body.
Step 2. Identify the form of thought patterns that trigger stress
You may have unproductive and negative thoughts that trigger anxiety so that your body produces stress hormones. In fact, this response is appropriate when, for example, you are in a stressful situation, such as meeting a bear in the forest. However, this response is not appropriate when you arrive late at the office due to traffic jams. Identify stressful thoughts that are fairly common by knowing if they fall into the following categories:
- "Should" or "Should" statements: You have a strict "should," "must," or "shouldn't" list of things, and feel stressed or anxious when you can't follow those rules.
- Catastrophizing: You imagine a worst-case scenario or situation or exaggerate something. In fact, minor problems can be considered a “nightmare” or a “disaster”.
- All-or-nothing thinking: You only see things as black or white, good or bad. Rather than recognizing human complexity (or “grey” areas), you view things as “wrong” or “right”, and there is no in-between nature/character.
- "what if" questions: You often have conversations with yourself about the things you fear, such as "What if my child gets hurt?", "What if I fail?", "What if I'm late?", etc.
Step 3. Repack your thoughts
Sometimes, situations are perceived as stressful because of your perspective alone. For example, pessimism is a good example of the unavoidable stress experienced by oneself. Instead of focusing on the negatives and problems that trigger anxiety, concentrate on the positives.
- Negative thoughts trigger a bad mood state, while positive thoughts evoke a good mood. When you feel down, pay attention to the thoughts that arise. What do you say to yourself? Try changing these negative thoughts into more positive things.
- For example, you might say to yourself "I will never be able to finish my work." Change thoughts like this by “turning them around”: "If I work at a steady pace and take regular breaks, I can finish my work in _ hours."
- When you change your point of view, you can change your stress level at the same time. Do your best to look at things in a positive light, and avoid cynicism as much as possible.
Step 4. Challenge or fight negative thoughts
Another way to fight stressful thoughts is to ask yourself the truth about those thoughts. By fighting and denying thoughts, you can view them objectively rather than immediately accepting them as reality.
Step 5. Try to jot down two categories of information about the problem that affects you
Create a column of evidence from/which corroborates your negative thoughts, and another column for evidence against those thoughts. If you don't have paper or enough time, do this mentally (inwardly).
Write the evidence in the appropriate column. If you're imagining the worst thing about being late (and you think "I'll be fired"), the entry for your "pro-mind" column would be: "I was late twice last week and they won't tolerate my tardiness anymore". for the “counter-mind” column are: "My boss understands that I have to take my child to kindergarten before leaving for work", "The office has a time and attendance policy that allows me to be late several times, and so far I haven't come close to that limit", and others
Step 6. Keep a journal
Even though journaling may seem awkward or inconvenient, you can relieve stress by writing down your thoughts regularly. When you feel stressed by a source of stress (either emotionally or mentally), write down your thoughts or feelings in a journal. By putting your thoughts or feelings into writing, you can feel a relief that was previously unheard of.
- Journalize honestly and without fear. The journal is just for you: other people don't need to read or know things that depress you. Journals are a safe and free medium for releasing all your anxieties, emotions, thoughts or feelings. Once your thoughts are written down in a journal, they won't fill your brain anymore.
- Journaling helps you gain clarity and identify sources of stress.
- Write down problems to manage your thoughts. When your mind is disorganized, you can't think clearly, so you experience confusion and stress. If you run into a problem and can't choose between the two solutions, create a two-column list of pros and cons. You can divide the paper into two parts to compare the two ways of dealing with a problematic situation.
Method 2 of 5: Avoiding Unnecessary Stress
Step 1. Realize that stress is unavoidable
You can take steps to reduce them or learn how to deal with them, but you can never completely “get rid of” them. Stress serves as a healthy response to overstimulation or something perceived as “threatening”, and can be handled in a healthy way.
- Inevitable sources of stress can include schoolwork and exams, busy days at the office, the arrival of a new baby, a wedding, or a move. Some of these things are actually good things, but they can still be a source of stress in life.
- By learning healthy stress management techniques, you can "turn off" your stress alarm system so you don't have to experience stress as you go through life.
Step 2. Avoid stress as much as possible
This is actually obvious, isn't it? Sometimes getting away from the thing that causes stress can be harder than you think. If you know of a particular person or activity that causes stress, cut off contact with that person or avoid the activity. You can also limit your exposure to both as much as possible. There are at least seven causes of stress that are not "necessary". Be careful that you don't become a “prey” for these problems.
- Stress due to money spent (eg excessive shopping at the mall, lending money to family members or friends, etc.).
- A messy home or office environment.
- Be pessimistic.
- Late.
- Too often compare your own life with the lives of others on social media.
- Wait until the last minute to do the task.
- Thinking about past events constantly.
Step 3. Manage your life better
Sometimes, stress comes from feeling overwhelmed. Use a to-do book or planner for a to-do list. Clear your desk and head to Pinterest for useful ways to manage your paperwork and homework. By managing everything and getting things done with priority, you can divide responsibilities into parts that are easier to work on and focus on the things that really matter or matter.
Step 4. Learn to say “No”
You can't do everything you're asked to do. Therefore, why keep pretending that you can do it? The more often you promise and can't keep it, the less people will see you as someone you can count on. Instead of continuing to accept requests for help, be assertive and learn to say "no" politely, but firmly. Pay attention and follow the schedule to clearly know when you don't have the time or “capital” to do the additional tasks requested.
- Assertive people are able to maintain eye contact, speak clearly in a non-threatening tone, while defending themselves. If you feel that your schedule is full, say no when someone else asks for help. It's okay to say "no" as long as you say it in a way that still shows respect for the other person.
- Some people feel too afraid to miss out on new and exciting opportunities. However, they do not perform well because they share their energy for several different jobs or activities. Weigh the pros and cons of the responsibility or task being offered carefully, and determine whether the task is worth taking on and adding to your current workload.
Step 5. Learn to assign assignments or work
Just like when you want to try everything, never sharing work shows that you want to be in control and don't believe that other people can do the job as well as you. Learn to “let go” of work by putting more trust in other people's abilities. In theory, giving assignments may seem stressful. However, it does help you get more time for yourself. Find reliable people in your life to trust with tasks that are too stressful or exhausting to manage on your own.
Method 3 of 5: Making Environmental Changes
Step 1. Clean up your surroundings
Even the toughest of people can feel “shaky” when in a messy environment. If your home, office, car, or workspace is very messy or dirty, the environment certainly has an impact on mental health. Take a few minutes to clean up areas or rooms that are particularly cluttered. After that, you will feel much more relieved. Here are some tips for preventing a disorderly environment:
- Throw away items that are rarely used and useless instead of hoarding them.
- Join as a team (eg a couple, family, or roommates) and clean the house together. A group effort makes the cleaning process quicker and more enjoyable.
- Group documents or letters and discard or archive as necessary. Schedule regular groupings to keep paper or documents from piling up.
- Designate a place to store frequently used items so they can be easily retrieved when needed.
- Clean the space/workplace after use so that garbage does not accumulate and is difficult to dispose of.
Step 2. Take a few minutes to get ready
It can be hard to get ready for the day when you don't have enough time to prepare for the day. Take a few extra minutes in the morning to prepare for the day's activities or events. Take longer showers, wear clothes you like, and go through the day ready to do anything.
Step 3. Listen to music
Music is known to have a very strong impact on mood and mental state. Relax by listening to your favorite soothing music. Even if you prefer heavy metal or rap, try listening to softer, slower music for the best effect. Play music while you work, study, or do your daily activities as a great way to (unconsciously) change stress levels.
Researchers have shown that music can change brain function in the same way as medication. Therefore, listening to music regularly can help "cure" stress and anxiety
Step 4. Try using aromatherapy
Yes, right! What you smell can actually change stress levels. Scientific research has shown a link between the smell of lavender and citrus and reduced levels of stress and anxiety. Use a lavender-scented air freshener in your home, office, or car, or spray some essential oils on your hair and skin before leaving the house in the morning. You can also dab some essential oil on your temples to relieve headaches caused by stress.
Step 5. Change your environment
If small changes aren't enough to cheer yourself up, try moving to a new place for a while. If you have trouble studying or working in an office or home, move to a cozy coffee shop or park. Having a new environment helps you keep your mind off the source of stress, and provides an opportunity to "breathe" and recover from anxiety.
Step 6. Talk to new people
It could be that the people you have been interacting with are a source of stress. Don't cut them out of your life right away, but try to meet some new people. They can give you a new perspective on things you never thought about before, or involve you in new activities that can relieve stress.
Method 4 of 5: Try a Calming Activity
Step 1. Try a bath
Some people prefer to soak in the shower, while others prefer a shower. Regardless of your preferences, the comfort of a warm, frothy tub, delicious drinks, and engaging reads is undeniable. If you're feeling stressed, try soaking in a soaking tub for a while. The warmth of the water can relax muscles and help relieve stress.
Step 2. Enjoy a favorite hobby
When you're feeling stressed and anxious, it's easy to put your hobbies aside and focus on your "priority" things. However, reducing the free time for yourself actually makes you feel even more depressed. Relive an old favorite hobby by playing a favorite sport, reorganizing an art journal, and trying hiking. You will feel more “refreshed” and able to deal with sources of stress when you have time to enjoy the things you enjoy.
Step 3. Try a new activity
If you don't have an old hobby that you want to continue, or you haven't had a particular hobby in the first place, try a new activity that interests you. It's never too late to learn new things. Try auditioning classes at college, or look for other classes held in your city. Better yet, learn new things yourself, such as a foreign language or crafts and practice to get better at those skills. By learning a new activity, you can take your mind off the source of stress, making it easier for you to calm down.
Step 4. Get outdoors
Sunlight is a natural remedy for depression associated with stress and anxiety. Even if you can't be exposed to the sun, the world provides a great stress reliever through the outdoors. Take a walk in the park, enjoy hiking in the mountains, or go fishing; enjoy activities that interest you. It will be difficult for you to feel pressured when watching the beauty of nature while exercising.
Step 5. Laugh
As people say, laughter is the best medicine. You may find it hard to laugh when you feel stressed or anxious, but applying it to your daily life can make a big difference. Play a sitcom you like, watch a witty YouTube video, or hang out with funny friends. Smiling and laughing can release stress-reducing hormones in the brain that make you feel better and happier in no time.
Step 6. Drink a cup of tea
Tea connoisseurs are known to experience less stress than those who don't drink tea. This means that enjoying tea can be the right activity to relieve stress. Drink a cup of black tea for best results, although other types of tea also provide good benefits. Having a cup of tea to hold can help you feel more relaxed, while the taste can be something you can focus on.
Step 7. Enjoy the massage
Massage is not only good for the body, but also helps release hormones that trigger feelings of happiness in the brain. When you're feeling stressed, call your regular massage therapist and make a schedule. By easing muscle tension, you can also relieve tension in your mind. Even better, you can ask a loved one to give you a massage. A combination of partner assistance/presence and massage can help release additional hormones that practically relieve your stress.
Step 8. Practice yoga regularly
You can practice different types of yoga to relieve stress. Try Hatha yoga which combines stretching, breathing techniques, and meditation. This form of yoga calms the brain, refreshes the mind, relaxes the muscles of the body, and builds new awareness that you didn't have before.
You can retain the benefits of yoga longer if you practice regularly. The mornings are a great time to train, but you can practice whenever you feel stressed. If time is limited, combine yoga with an exercise routine that has been undertaken as a warm-up and cool-down exercise
Step 9. Do integrated meditation
Meditation has been shown to relieve stress. Various meditation patterns can help you relieve stress and calm your mind so you can focus better and think more clearly. You can practice meditation such as Zen, Tibetan, or transcendental meditation, regardless of your religion.
If you are a beginner, it is a good idea to have an integrated meditation program under expert guidance. You can buy good meditation books and videos to practice regularly
Method 5 of 5: Living a Stress Repellent Lifestyle
Step 1. Eat a healthy diet
Some people may be surprised to learn that one of the benefits of a healthy diet is stress relief. Don't let low-nutrient and sugary foods make you sluggish and increase anxiety-inducing hormones. Instead, add healthy whole grains, fruits, and vegetables to your daily diet. Your body will compensate for these types of foods by producing more stress-fighting hormones.
Step 2. Exercise every day
The famous “runners high” phenomenon doesn't just happen to runners. Physical exercise helps release endorphins that make you feel happy. This means that when you feel stressed, you can comfort yourself and relieve anxiety by increasing your heart rate. Try cycling or swimming, lifting weights, or playing a sport you enjoy to improve your physical and mental health.
Step 3. Focus on sleep patterns
When a person feels stressed and overwhelmed with millions of tasks to complete, usually one of the things that is sacrificed is sleep. However, this is one of the health mistakes that is often made. With enough sleep, energy can be restored and body condition can be restored so that you will feel more refreshed so that in the morning, you will feel more refreshed.
If you don't get enough sleep, your body can't get rid of excess hormones and toxins that build up and cause stress, so the stress you experience seems endless. Try to get 7-9 hours of sleep every night
Step 4. Try to sleep in each other's arms more often
If you are in a healthy relationship, try to have more physical contact with your partner. Several studies have shown that sleeping with cuddling, kissing, and having regular sex can boost the production of oxytocin, a hormone that promotes feelings of happiness and reduces stress. Yes, right! Some of your favorite activities can actually improve mental health. Do these activities regularly to maintain general hormone levels so you won't feel stressed as often.
Step 5. Practice spirituality
The main reason many people engage in religious practice is to seek peace and relief from stress and anxiety. If you're already in a religious group, try interacting with the group more often when you're under stress to get the calming effect you need. It is possible that you will find relief through the support of the religious community while simultaneously developing a stronger spirituality.
If you are chronically stressed, try joining a religious group and find out what guidance and comfort these groups offer
Step 6. Maintain healthy relationships
It is easy for you to experience stress when you are surrounded by “unhealthy” and overly dependent people. Instead of maintaining negative relationships with people who make you upset or anxious, start building relationships that are supportive and make you feel better. You'll feel more comfortable in the long run, even if you initially find it difficult to find and maintain happier and healthier friendships in life.
Tips
- If you use games as a stress reliever, don't play multiplayer games without friends. Playing with just anyone is not only stressful, it can make you feel worse. Play with friends or play single-player games.
- Think about the positive things in life and the special moments that happened today. Do this every day.
- Keep in mind that not all stress-reducing activities are “useful” for everyone. Experiment with different techniques to find out which method works best for you.
- Enjoy decaffeinated tea as it can make it harder for you to deal with stress. Choose caffeine-free drinks.
- Enjoy a good read when you are feeling depressed.
- Watch an interesting program on television to relax or unwind.
Warning
- If you have thoughts of suicide or feel like hurting yourself, get help right away! Call the suicide prevention telephone number in your city, or the psychiatric services at the nearest hospital. If you don't know which service to call, the local police can provide you with assistance.
- Call a therapist if you continue to have mental injuries, as you would with physical injuries. Therapists are trained professionals who can solve problems, provide psychological insight to show you options you weren't aware of before.
- Your doctor may prescribe medication to control your anxiety and depression.
- Small amounts of stress can be beneficial because it allows you to grow, both physically and mentally. However, excessive and chronic stress is a dangerous thing. This condition can trigger headaches and other health problems that limit your functioning or performance at work, school, and relationships.
