Stress management is an effective tool for leading happier, healthier lives. Stress can be defined as mental, physical, emotional & behavioral reactions to any perceived demands or threats. Here are the most effective 11 tips for Stress Management. If you read entire writing attentively I think you must get self-efficiency to dealing with stress.
Tip 1. For stress management simplify your life:
Most of our lives are more complicated than they need to be. One of the rules of stress management is to simplify your life. If everything seems to be getting on top of you then stop and take stock.
What tasks are not really necessary? Could you be better organized so you do not have to replicate outings? For example – making a comprehensive shopping list can save you extra trips to the supermarket! If your friend or relative seems to be getting bowed under by numerous responsibilities, then suggest that you sit down together and work out whether certain tasks are really necessary. Help the person realize that by simplifying life, it can get more manageable.
Tip 2. The good diet for stress management:
A good diet is an important part of being able to cope with everyday stress. Check that you are eating well and regularly. Haven’t been able to be bothered cooking a decent meal in a while? Maybe this is a sign that you might have depression and need to talk to your doctor.
Stress is much more easily dealt with if our diet is nutritious and we eat regularly. Take a nice home cooked meal over to your friend or family member.
Tip 3. Financial solvency for stress management:
Financial problems can cause a great deal of stress in everyone’s lives. Think about how you handle money – could it be better? Openly share with your will wisher like family members. You can even seek professional counseling.
Tip 4. Manage your time for stress management:
How many times do we hear in our own lives and from others, the words, “I’m stressed because I never seem to have enough time?” Here are some tips to allow you to take control of your time and use it wisely.
Planning your time:
Time Management is a valuable Tip for Stress management
Finish each task before going on to the next. This is such a simple concept but how often we get distracted before completing a task.
The four-quadrant to do list:
This technique will help you in getting your time as:
If we finish one thing before starting the next, it allows us to save time by being able to focus on only one thing at a time and also by not having to spend time re-starting the task or trying to work out where we left off.
Time is both a friend and a seeming enemy. We enjoy spending time doing certain things but sometimes time can either go too fast or too slow. Controlling time is a matter of keeping certain fundamental truths in mind.
Have you ever heard of the 80:20 rules?
Here are some examples:
- 20% of a newspaper contains 80% of its news
- 80% of the dirt in your home is found in 20% of the total area
- 20% of the workforce does 80% of the work
Consider which 20% if the effort that you have to put into a task to get 80% of the benefit. The housework is an obvious one, isn’t it? Think about some other areas of your life that the 80:20 rules apply and enjoy your free time!
Tip 5. Take regular relaxation:
Sometimes the hardest time to relax is when you are actually trying to. Try some of the tips below for techniques that can help you achieve relaxation when you want to. Make time for things that you find relaxing.
Spend that extra 15 min each night on a bubble bath instead of a shower. It is important to give your mind and body time to relax at the end of each day.
However, you need to find the time before you can use it for relaxing activities. Good time management goes hand in hand with stress reduction and relaxation. See previous month’s stress management tips for ideas on how to capitalize on your time each day.
If you feel that you would like to try for some more comprehensive relaxation, you might like to trial meditation as a technique. Meditation has been used for centuries as a proven method of focusing energy and calming the soul.
Meditation doesn’t have to involve complicated mantras and chanting. It can be as simple as closing your eyes, breathing deeply and floating away with a beautiful piece of music or a tape of nature sounds.
Try the following method for simple meditation or visit the link below to find a meditation technique that is right for you.
Steps of Relaxation/Meditation:
- Sit comfortably with your spine reasonably straight.
- Close your eyes without focusing on anything.
- Let your eyelids drop to a level that feels most comfortable and think of something that you find relaxing or enjoyable.
- Continue gazing, unfocused in a downward direction. You may notice your breathing becoming rhythmic and regular.
- If your attention drifts focus on relaxing your gaze downward again. If your eyes become very heavy, it’s ok to let them close.
- Hold this meditation for at least 2 minutes.
Tip 6. Separate your problem from the situation:
Often it is difficult to distance ourselves from stressful situations and events. We seem to get caught up in the problem and are unable to give ourselves a break from the concern or trying to find the answers.
You can help yourself to manage this by building a stress barrier. Don’t take work problems at home or home problems to work. Don’t take problems to the meal table. Try to compartmentalize problems to where they belong and give yourself a break in the meantime.
Tip 7. Avoid keeping work for tomorrow to manage upcoming stress:
There is a saying that goes “Procrastination is the thief of time.” Sometimes it is easier and a lot less stressful to just get into certain tasks and get them over instead of putting them off.
Always open mail at the place where you keep your pens, writing paper and stamps. This saves time and worries looking for those bills or that form that you have to return that you can’t quite remember what you did with. Avoid the temptation to open your mail on the way back from the letterbox.
Set aside a certain night every week to deal with your correspondence, bills, children’s school notes etc. Sunday night is a good night to make into a routine as then all the mail can be posted the next day and the school notes and required money for excursions, swimming, books etc, can be taken to school the next day by the children. This starts the week off in an organized manner. Try completing it before 8.30 and you can reward yourself with sitting down to enjoy the Sunday night movie with a clear conscience.
Add in a filing system to your weekly correspondence and bill paying duties. Have all of your correspondence in the one place along with your stationery supplies and checkbook. It is an easy matter to file as you complete the tasks.
A filing system does not have to be expensive or complicated – a cardboard box with suspension files is the easiest alternative to an expensive filing cabinet and can be bought at the local newsagent for less than $20.00. This is a relatively cheap way for you to efficiently manage your paperwork and know that you can find important documents again when you need to.
Tip 8. Keep control over yourself not your environment:
Most people would agree that stress is caused by a tendency for things to get ‘out of control’. Many stress-reducing techniques aim to empower people to gain more control over their lives. Better financial, time management, diet or exercise control can be important in limiting stress.
Quite often your home is a haven from other stresses such as work. You may find that keeping things tidy inside the house or in the garden helps make your home a more relaxing place to be. If it is too difficult to keep the entire house clean, start with your bedroom. Waking up to a clean room can be a nice start to the day.
If you live with children, keeping things at home clean and tidy may be difficult without their help. If they aren’t too young, get the kids to help out with certain tasks (like emptying the dishwasher or watering the garden). While most children may be initially reluctant to do this at first, the benefits long term is worthwhile.
If you are really keen to get organized, write up an achievable roster of jobs for the family to do each week. Think twice about which jobs are really important and which can be done less often or not at all.
Tip 9. Problem-solving strategy for stress management:
The workplace can be a source of stress. Workplace stressors can add up and lead to a lack of energy, muscle tension, and exhaustion. Try to identify situations in the workplace that are sources of stress and develop problem-solving strategies to overcome them.
Learn the problem-solving skills. Here the steps:
- Identify the problem
- Brainstorm all possible options
- Evaluate each option
- Select the best option
- Implement a course of action and
- Evaluate result
The good health strategies that you practice such as a balanced diet, adequate sleep, and recreation can all work to counter the effects of workplace stress.
Taking time out for a brief relaxation exercise three times during the working day can relieve muscle tension and focus your thoughts. Time management and planning ahead are strategies that can help you to feel in control.
You may not be able to change your working environment very much to reduce the stress. In this case, recognizing the causes of stress and re-framing your attitude can help. Talk the situation over with another person whose opinions you trust.
Another point of view on the situation can often help in adopting a different approach. Viewing the situation, another way can reduce the stress it causes you.
Take time to really look at your workmates or colleagues; are they also showing signs of stress?
Opening a discussion about stress is a way of gaining control over the situation. There may be ideas that come up in the discussion that you can work on together to make the workplace environment less stressful.
Even simple strategies such as getting rid of unnecessary clutter can help improve the workplace environment, reduce stress, and provide the feeling of being in control.
The workplace environment may not be able to be changed but the attitude towards stress issues can. Talking the situation over can help defuse the stress and its effects. Discussion can help to bring out different points of view and it can help to adopt a different approach.
Tip 10: Find your best positive resource rather negative criticism:
One way to cope with stress and stressful situations is to make sure that you look your best. Knowing that you look as good as you can increase self-confidence and self-esteem.
One way of looking your best is to wear colors that suit your personality and make you feel relaxed and confident. This is true for both sexes.
Look at the colors that you tend to wear, what do they say about you? How do they make you feel? There are color consultants who will provide advice on what colors suit your complexion and personality but you can also do this yourself.
Look at the colors of your clothes rather than the style or fashion, which colors make you feel confident? Which colors make you feel drab?
Now that you have some fresh ideas about you and color, you can think of ways to incorporate these colors into your wardrobe. It may be a matter of adding a scarf, other accessories or a tie for men.
Think about what you wear each day, to build tour confidence and self-esteem. This feeling of well being will help you cope with the stressful situations you meet throughout the day.
To help reawaken an interest in appearance look at the colors being worn. Color can make a difference in mood. Together you may like to investigate which colors suit you and your environment.
During your daily walks take an interest in the colors in nature and in the buildings you see. Which color shrubs, trees plants flowers are you attracted to because of their colors? Greens particularly as represented in plants, can give us a calm natural feeling, though reaction to colors can differ between people.
A visit to an art gallery can also help develop the sense of what colors and tones are best for you and to which you attracted. Now you may be ready to plan ways you can introduce color into your clothes and appearance. Look at your current clothing, what colors do feel good in, which ones make you feel confident and relaxed?
You can use accessories to add color, scarves, and jewelry for women and ties or colored shirts for men. Knowing that you are looking your best can bring a feeling of confidence and well-being.
Tip 11. Continue your bushwalking:
Now that in many parts of the world the cooler weather has arrived you may wish to vary your exercise routine by going bushwalking. This combines the exercise of walking with the relaxation of having a picnic.
If you have never tried bushwalking before, there are clubs in all states that you can join. Information about these can be found in the yellow pages or shops that sell outdoor equipment often have information about local clubs. On the internet, you can find out numerous information.
Walks are graded from easy to medium to hard with subgrades within each. There are walks that can cater for differing levels of fitness and walks that cater to families.
The advantage of joining a club is that you get to see scenic parts of the bush that you would not usually find by yourself. The other advantage of joining a club is the opportunity to meet other people in a relaxed atmosphere while sharing a common activity.
If you are a novice bushwalker going on guided walks increases your safety and will help you learn the safety precautions from experienced walkers. While walking takes the time to look around, notice the different native plants and flowers and listen to the birds. Use this time to renew your spirit to face the stresses of the week ahead.
Joining a club has a number of advantages. Walks are planned and led by an experienced bushwalker so there is less chance of coming to any harm. There is an opportunity to see parts of the bush you would not normally see. Walks are graded so you can choose one that suits your fitness level.
Enjoyment of the bush and bushwalking is a pastime enjoyed by people from all walks of life so it provides an opportunity to meet different people in an enjoyable activity. Bushwalking provides the opportunity for both stress relief and relaxation. There have other related articles where you can know the way to improve mental well-being. To check that article click here.