Stress is a feeling or situation when you are under too much mental or emotional stress. This pressure becomes stressful when you can't deal with it. Everyone reacts differently to stress and has different stressors (sources of stress). Some of the more common stressors include: work, relationships, and money. Stress can affect how you feel, think, and behave. In addition, stress can also affect body functions. Some of the most common signs of stress include anxiety, restless thoughts, sleep disturbances, sweating, loss of appetite, and difficulty concentrating. It is important that you take the time and learn the different strategies and techniques for managing stress before you have serious consequences on your mental and physical health.
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Part 1 of 4: Relaxing the Body
Step 1. Exercise
Exercising for 30-45 minutes three times a week can make you feel healthier and have more control over your life. Several studies have shown that exercise can relieve stress, reduce depression, and improve cognitive function. Exercise can also release endorphins, chemicals that trigger positive feelings. There are several ways you can follow to exercise:
- Try running. Running can release endorphins and make you feel better after doing it. Try setting goals for yourself, such as running 5 or 10 kilometers. Goals like these keep you motivated and feel better able to meet and fight challenges.
- Join a swimming club and swim a total distance of 1.5 kilometers every other day. Getting into the water makes you feel stronger and can dispel stressful thoughts. Swimming can also be a great activity if you have muscle or joint pain.
- Take a yoga class. Yoga is not only good for your body, it can also help you learn to regulate your breathing and the way your mind works.
- Join a sports team, such as bowling, volleyball, or softball. You can make new friends while working out at the same time. In other words, you get the benefits of socializing and exercise in one activity.
- Try hiking. When you spend more time in nature and exposure to fresh air, you can experience less stress.
Step 2. Get a massage
Massage therapy can help reduce stress. Massage is the right medium to relax and reduce the physical and emotional tension experienced. You can massage your neck, forearms, and palms yourself. If you want, you can also ask a friend for a massage or use the services of a professional massage therapist.
- Professional massage is expensive, but worth trying. A therapist or massage therapist can give you a massage and remove stress from the body. If you have insurance, find out if massage services are included in the insurance package you buy.
- Massage can also be a sweet “opening game.” If your partner wants to, ask him to massage his legs or back, and pay attention to the "way of play" he is going.
Step 3. Eat well
Maintaining a good type and pattern of food is the key to relieving stress. With good nutrition, the body can deal with the side effects of stress, both physical and emotional. In addition, stress also has a correlation with overeating. People tend to seek out or enjoy high-calorie or high-fat foods when under stress. If you want to relieve stress, you need to pay attention to the pattern or type of food consumed. Here's how:
- Enjoy a healthy breakfast. Breakfast is the most important meal or meal of the day. Therefore, take the time to eat healthy carbohydrates such as oats (oatmeal), proteins such as low-fat turkey or ham, and balanced portions of fruits and vegetables.
- Eat three times a day with a balanced nutritious meal. By not skipping meals, regardless of how busy or stressed you are, you can help stabilize your eating routine and provide more energy.
- Take time to enjoy a light snack that can keep you energized throughout the day. Bring an apple, a banana, or a packet of almonds. Avoid foods that make you feel sick and lethargic, such as sugary snacks or soda.
- Reduce caffeine and sugar intake. Caffeine and sugar can provide a temporary energy boost, but often cause a drop in energy and mood afterward. By reducing the consumption of these two substances, you can sleep more soundly.
Step 4. Consume stress-relieving herbs and teas as part of your daily routine
A number of herbs and teas have a calming effect and can reduce insomnia, anxiety, and stress-induced anger. Always make sure you have consulted a doctor or other healthcare practitioner before taking any new herbs or supplements. Some of the most commonly used herbs and teas for stress relief include:
- Chamomile – Chamomile is a popular plant because of its wide range of healing and easily available substances. Commonly consumed as a tea, chamomile is often used to relieve symptoms of stress, such as insomnia and stomach/digestive disorders.
- Passionflower - The passionflower plant has been used to treat sleep disorders, anxiety, and digestive problems. Recent research has shown that passionflower is as effective as prescription chemical drugs in treating anxiety. Usually, this plant is brewed or consumed as tea.
- Lavender – Research shows that lavender can produce a calming and sedative effect when inhaled. Therefore, lavender is often used in aromatherapy oils, teas, soaps, shower gels and lotions, as well as other commercial products.
- Valerian Root – This herb can be used to treat anxiety and insomnia, but should not be taken for longer than one month.
Step 5. Improve your sleep schedule
Sleep is very important and cannot be "tricked" or sacrificed. An increased sleep schedule can provide long-term benefits for stress relief because sleep affects memory, prejudice (views of other people/things), and mood. Research shows that most Americans feel happier, healthier, and safer if they get an extra 60-90 minutes of sleep each night.
- Most people need 7-9 hours of sleep per day to get enough/healthy sleep. Sleeping too long/shortly can make you feel tired and unable to face daily responsibilities/work.
- Try to get the same amount of sleep every night. Don't sleep for five hours on weekdays, then sleep for 10 hours on weekends. Otherwise, you will end up feeling unbalanced and more tired.
- Go to bed and wake up at the same time every day. With this pattern, your bedtime routine will become more regular. You will also find it easier to fall asleep and wake up.
- Take an hour to relax in bed before going to bed. Read or listen to relaxing music, or keep a personal journal. Don't watch television or play with your phone as it will make it more difficult for you to feel calmer and push your mind and body into sleep mode.
Step 6. Align the body periodically
Most people separate the condition or the physical aspect from the mental aspect. However, it would be better if you take a moment and examine your body using your mind to understand the impact stress has on your physical condition.
- Lie down or sit with both feet on the floor. Start from your toes to your scalp and notice how your body feels and where you feel tension. Don't try to change anything or relax a tense body part. Just pay attention and recognize the parts.
- For a few minutes, lie down resting and breathe all over your body, from top to bottom. Imagine your breath flowing into each part of your body as you inhale and exhale through those parts.
Step 7. Relieve body aches/tensions
Place a cloth or warming sheet around your neck and shoulders for 10 minutes while closing your eyes. Try to relax your face, neck, and shoulders.
You can also use a tennis ball or Acuball to massage the muscles of the head, neck, and shoulders that usually feel the most tense. Place the ball between your back and a room wall or floor, depending on the most convenient and comfortable position. Lean or place weight on the ball and carefully press your back against the ball for up to 30 seconds. After that, move the ball to another area to relieve soreness or tension in that area
Part 2 of 4: Relaxing the Mind
Step 1. Try reading
Reading is a great way to calm the mind and gain knowledge. Plus, reading is also a great way to “wake up” your mind in the morning and help you fall asleep and sleep at night. Whether it's historical fiction or "hot" romance, you can relax your mind by "immersing" in the world of reading. In fact, just six minutes of reading can reduce stress levels by two-thirds.
- If it helps, you can read while listening to relaxing classical music before bed.
- Keep an adequate source of light nearby to protect your eyes, but dim other lights around you while reading to make it easier for you to feel calm and rest and relax.
- If you enjoy reading and want to make it a more social activity, join a book club. This is a great way to encourage yourself to read and make friends with others. Again, you can get two benefits in one activity to reduce stress levels: doing things you enjoy and having meaningful interactions with other people.
Step 2. Think positively
Be a positive thinker and bring more happiness in daily interactions. Psychologists claim that optimists and pessimists often experience the same setbacks or challenges, but optimists cope better with them.
Every day, think of three little things for which you are grateful. It can remind you of all the positive things in life, even when you're feeling depressed. A positive mindset helps to give a little good perspective in life
Step 3. Try to laugh more often
Laughter has been shown to reduce stress. Many doctors, such as Patch Adams, believe that humor can have a positive impact on recovery from illness and surgery. Some studies even show that smiling can improve your mood and make you feel happier.
- Laughter releases endorphins, brain chemicals that improve mood.
- You can use humor to "reclaim" your power. Humor allows us to see things from a different perspective. Humor can change whatever is depressing you. Usually, humor often mocks or ridicules authority. You can also find new ways to see or view things that are bothering you. Laughter and humor are powerful and effective “tools” for looking at life in a different light.
Step 4. Practice deep breathing
Focus on deep breathing as a way to enjoy relaxation in times of stress. Deep breathing is also known as diaphragmatic breathing, abdominal breathing, or metered breathing. Deep breathing promotes full oxygen exchange. This means that the fresh oxygen that is inhaled will replace the carbon dioxide released by the body. In addition, deep breathing also helps calm or slow the heart rate and stabilize/lower blood pressure.
- Find a quiet and comfortable place to sit or lie down. Take a breath or two as usual to calm yourself down. After that, try deep breathing: inhale slowly through your nose so that your chest and stomach can expand as air enters your body. Let your stomach bulge or fill with air. Don't hold it in as many people tend to do. After that, exhale through your mouth (or nose if that feels more comfortable). After you feel comfortable doing this breathing for a few rounds, move on to the regular focus form of breathing. While sitting with your eyes closed, complete the deep breathing process with a helpful picture or even a focused word/phrase that can calm you down.
- Why don't regular/short breaths have the same effect? Regular/short breathing actually has the opposite effect by limiting the movement of the diaphragm. When you breathe in a short rhythm, your lower lungs don't get a full supply of oxygenated air, so you will feel breathless and anxious.
Step 5. Practice mindfulness
Mindfulness practice is a way of paying attention to what is in the moment so that a person can adjust his thoughts and feelings to the existing experience. Mindfulness helps people manage and reduce stress, and often uses techniques such as meditation, breathing, and yoga.
Try meditating if you can't take mindfulness or yoga classes. You can meditate wherever and for as long as you want. Meditation for 20 minutes a day can significantly reduce stress. All you need to do is find a comfortable seat in a quiet place, place your hands in a comfortable position, close your eyes, and focus on your breath. Focus on what is in the moment and the body is starting to feel relaxed, and pay attention to every breath and minor pain that is felt. Try to clear your mind of negative or stressful things. Keep in mind that this can be the most difficult step. The most important thing is that you have to keep breathing. If your mind starts to wander around, focus on counting the inhalation and exhalation. Try meditating right after you wake up or before going to bed to calm yourself down
Part 3 of 4: Be Proactive
Step 1. Let go of the things that have been holding back (at least a little
). Realize that you can't control everything. There are always stressful things in life, but you can reduce stress by letting go of the things you can forget and learning to deal with other things.
- It's a good idea to read or re-examine your journal and review all the things that are always on your mind but can't be controlled, including traffic conditions, bosses or co-workers, economic conditions, and so on.
- It's not easy to realize that you can't control everything, but at the end of the day you can have some sort of "control". For example, in this process you need to realize that the thoughts and behaviors you can control are your own thoughts and behavior. You can't control what your boss thinks or what your in-laws say about you. However, you CAN control how you react and react to these things. With this step, you can gain a new appreciation of yourself and what you are capable of.
Step 2. Handle stressful situations with a cool head
Instead of avoiding or delaying solving problems with the source of stress, why don't you confront them head-on? While you can't eradicate all stressors on your own, you may be able to relieve or manage them and, most importantly, prevent them from getting worse or having a greater impact on your mental and physical health.
- Handle stressful situations at work. If you feel overwhelmed with work or are not getting enough credit for the effort shown, talk to your boss calmly and tactfully. If you're overly committed to your work, look for ways to reduce work hours by an hour and a half each day by, for example, eliminating unnecessary or distracting things from your workflow. Look for solutions that can help you reduce or eliminate certain sources of stress, without adding additional stress. Learn to be assertive when expressing your need to be taken seriously by others.
- Handle or manage stressful relationships. If you're feeling stressed about the state of your relationship with your partner, family, or friends, it's a good idea to talk about the problem instead of waiting for the "miracle" to come. The sooner you talk about the stress that relationships can bring, the sooner you can work things out.
- Handle “trivial” things that need to be done. Sometimes, it's the smallest things that add added stress to everyday life because they pile up and go unresolved. If you start to feel overwhelmed by the little things, tackle them head-on. Make a list of things to do (eg change your oil or make an appointment with the dentist) that have been bothering you for a long time, then consider how much work you can get done in one month. Creating a checklist/things to do can be very motivating. You can see that the list gets shorter as you cross out the entries.
Step 3. Tidy up or manage everything
Organizing, planning, and preparing can reduce stress levels. One of the first important steps you can take is to purchase a daily agenda book that lists all your scheduled appointments, meetings, and activities, such as yoga classes or field trips. With this step, you can find out an overview of the days that will be lived in each week and month. When you plan, you can get a better idea of what needs to be done and how to plan for it.
- Manage short-term plans. If you're feeling stressed about an upcoming trip, try to figure out every detail as early as possible so you don't have the "x factor" to blame when things go wrong. By knowing the details of the activity early on you can gain some kind of control over things and better manage/deal with unexpected situations.
- Tidy up the space/environment. If you tidy up your personal space, life will feel easier to organize and manage. You do need some effort to tidy up the environment around you, but the perceived benefits are worth/greater than the time you spend. Get rid of items you no longer use or need (e.g. clothes, electronics, or old appliances) and reorganize your room so it can function as much as possible. Try to keep your place neat and clean. Take 10-15 minutes each night to get rid of unnecessary items, clean the room, and put things back in their place. A clean and tidy room makes the mind calmer or clearer.
Step 4. Take control of your commitments
While there are a lot of commitments that you can't control, there's actually a lot you can manage. Often times, people say "yes" to things that don't bring them happiness, give them undue anxiety, or put aside more important commitments or work. One of the reasons why many people feel depressed is because they are overly committed and don't have enough time to pursue their interests and spend time with loved ones.
- Make a promise to yourself. This is important to do, especially for parents. Make time for yourself rather than with your children, community, church group (or other religious group), or other things. It's important that you have some quality time to yourself, whether you're trying hiking, taking a hot bath, or meeting up with friends.
- Distinguish between “should” and “should” (or “must”). For example, you have to pay taxes on time. However, the notion that you're supposed to be making special treats for all of your child's kindergarten classmates can make you feel guilty if you don't have time to create unique and memorable meals that are worth showing off on Pinterest. If the kids are already happy with light snacks like chicken nuggets and fries, why not have something simpler? Think about the things you absolutely must do and prioritize those obligations over the things you “should” or would like to do in an ideal situation.
- Learn to say "no". If your friend always throws a very crowded party and makes you feel anxious, you don't need to come to the next party. Sometimes it's okay (and sometimes important) to say "no". Know your limits and stay aware of them. Accepting or carrying out tasks in more than your capacity/ability will only increase stress.
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Make a “Don't” list. Sometimes there are too many things to focus on that your days can feel overwhelming with endless and piling up tasks. Therefore, try to make a list of things “that need to be removed from the schedule”. example:
- If you have to work late on a Thursday, avoid preparing or cooking dinner as much as possible.
- You have to help the parents clean the garage this weekend. After that, of course you will feel tired. This means you don't have to go skateboarding with friends. Maybe you can go with them next week.
- You will face an important test. This means you can work out at the gym for half an hour instead of the usual two hours.
Step 5. Take time to relax
Set aside at least an hour each day, especially in the morning and at night before going to bed. Keep this on your agenda so you don't miss out on relaxation time. Everyone needs time to recharge their "charge".
Do things you enjoy every day, like playing the piano (even for a bit), gazing at the stars in the sky, or solving jigsaw puzzles. Activities like these will remind you of some of the things you love in life
Step 6. Use problem solving techniques
Instead of assuming "X, Y, and Z really stress me out," focus on what you can do to solve these problems. Changing your perspective from the problem itself to things you can do can help you get back in control of your life or situation.
For example, if you know that traffic conditions are often stressful because they are boring and time-consuming, ask yourself about things you can do to change your mind/feel when you're stuck in traffic. Find and try different solutions (eg listening to music or a book, or taking a coworker to go out together). Assess methodically to find out the most appropriate solution. By framing/seeing the source of stress as a problem, you view it as something that can be solved, like a jigsaw puzzle or math problem
Step 7. Surround yourself with positive social support
Research shows that people who are going through major life stressors, such as the loss of a spouse or job, can get through tough times more easily if they have a network of friends or family they can contact and rely on. Spend time with people who provide positive support in your life, make you feel appreciated, valued, and confident, and encourage you to be and be the best you can be.
- Minimize interaction with people who apply pressure. If there is someone in your life who is always putting pressure on you, it's a good idea to stay away from them. Of course, you can't just cut ties with your co-worker (even if he or she often stresses you out), but you can still reduce your interactions with people who stress you out on a daily basis.
- Avoid people who are negative and make you feel uncomfortable/satisfied with yourself. Negative attitudes / views will only give birth to stress. Try to reduce contact with such people in life. You may experience more stress from someone who can't be supportive than when you're alone.
Part 4 of 4: Reflecting on Stress
Step 1. Identify the causes of stress
Before getting up, you must be able to identify the sources of stress. Take some time to yourself and get out a notebook or journal. Take note of the things that make you feel depressed. Once you get a better idea of what causes stress, make changes that can help you deal with it.
- Check your stress “inventory”. A stress inventory can help you assess your stress. Holmes-Rahe's Life Stress Inventory concept is widely used in psychology and psychiatry. This stress list contains 43 stressful life events that can affect your mental and physical health. This inventory includes the most stressful events, such as the loss of a spouse or divorce, to less serious events, such as vacations or minor law violations (eg crossing the road improperly or getting a speeding ticket). However, it is important to remember that everyone experiences stress and deals with life events/situations in a different way. While a stress inventory can help you identify some of the causes of stress, this list may not include things you're experiencing or show entries that don't match your personal experience.
- Journaling (even for 20 minutes a day) has been shown to help people in many aspects of their lives. Journal writing has a correlation with reducing stress and improving the immune system. In addition, writing also helps you note personal behavioral and emotional patterns. This activity encourages you to resolve conflicts and get to know yourself better.
- Start by thinking about the main causes of stress. You may feel that your stress is due to a low income, but your main causes of stress are job dissatisfaction and lack of clarity about the career path you want to pursue. What if you experience stress when your husband buys a new device? Do you feel annoyed because of the device itself, or does the stress you experience stem from greater worries about the growing family debt?
- Evaluate your personal relationships. Do the relationships in your life help you become a better person and deal effectively with sources of stress? Or, do those relationships create additional stress?
Step 2. Pay attention to the frequency of stress
Do you feel stressed from certain situations or is the stress permanent? The stress of a coworker failing to complete a project for a meeting, for example, is a different thing than when you experience stress from getting up in the morning to going to bed at night. If you are constantly under stress, there may be a more serious underlying condition/cause. In this case, consult your condition with a mental health professional for guidance and advice. You can also start learning how to deal with anxiety by reading the various coping strategies available.
Step 3. Rank the causes of stress that have been noted
With this step, you can determine what causes stress the most. Giving the device also helps you identify your energy focus goals so you can proactively relieve stress. For example, you could put “traffic” in tenth place, while financial issues are at the top.
Step 4. Make a game plan to relieve stress in life
To reduce it, you must take methodical and thoughtful steps. If you really want to reduce or eliminate stress in your life, you must take specific, targeted steps to combat certain sources of stress.
- Start with the little things at the bottom of the list of stressors and see if you can handle them one by one. For example, you can reduce stress from traffic conditions by leaving early and bringing your favorite music or audiobook to listen to in the car. You can also consider alternative transportation options, such as pick-up or public transportation.
- Go through and read each entry on the list to find ways to deal with stressful aspects of life. Some aspects may be easier to handle than others. For example, relieving stress due to financial conditions may not be as easy as getting you to enjoy commuting from/to work/school. However, you can still make plans to take proactive steps whenever conditions allow, such as consulting a financial advisor. In fact, reflecting on stress itself can empower you and relieve stress.
- Try creating a stress management worksheet for each cause of stress. This worksheet helps you understand each source of stress and its impact on your life. You can also think of and follow some ways to deal with the source of the stress. For example, you could write a plan for dealing with a particular source of stress from a more positive perspective. This worksheet also helps you focus on more common stressful moments, and encourages you to keep track of and record important steps to better treat and care for yourself.
Step 5. Reflect on the help of others
You don't have to deal with stress alone. You'll feel better if you tell a friend, family member, or even an expert. If you share your feelings, there's a good chance you'll get useful feedback and a new perspective on the issue at hand. In addition, talking about your stress (more precisely, telling it) helps you explain exactly what you are going through/suffering.
- Talk to a close friend or family member about stress and stress management techniques. It's possible that the people around you have experienced stress before so you can not only open up, but also gain new insights/knowledge.
- Know the right time to get help. If you continue to feel pressured by various aspects of your life, it would be best if you seek help from a mental health professional. If you're feeling stressed that you can't sleep, eat, or think properly, it's time to seek help.
Tips
- Listen to the music you love.
- If you are feeling stressed due to an exam or a lot of homework, it's a good idea to turn off your computer or electronic device and do your homework/study right away. Stop procrastinating and start working on your assignments because once you're done with your assignments or studying, you'll feel much calmer.
- Remember that other people experience stress too. Take the time to understand that you're not the only person who's under a lot of stress so you can be kinder to others as well as to yourself.
- Try blowing your thumb. This step can lower the heart rate. Keep in mind that a heart rate that is too fast can cause stress.
Warning
- During stressful moments, you may be tempted to take actions such as binge drinking, smoking, or taking drugs. Avoid these defensive methods as they can have a worse long-term impact.
- If you can't/able to deal with the stress, seek professional help immediately. Don't deal with stress alone.
