Top 10 Ways To Manage The Stress In Your Life

Everybody is affected by stress. Stress can be good but if it gets out of control, that’s bad. When your stress gets out of control, you need to find ways to manage it. Here are the top 10 ways to manage stress.

1. Yoga and meditation have long been used to help reduce stress. 

They can be used together or alone. The theory is that when you connect your mind, body and spirit in a peaceful way you will feel more relaxed and invigorated. These two ancient arts do work.

2. Drink green tea. 

Green tea is a natural herb and you can drink it or you can get it in a capsule. It contains antioxidants that are good for your health. Green tea is a natural stress reducer and it also boosts your metabolism to give you energy.

3. Taking walks is a good way to relieve stress. 

Some people might think that walking is just for physical fitness but it can also benefit you mentally and spiritually. When you are active, there is a greater flow of oxygen to your brain and this improves your mind. Walking for at least 20 minutes will also give you a chance to reflect on the reasons for your stress which will also help to minimize them.

4. If you have stress that has been building for some time, you may want to start keeping a diary. 

Since a diary is private, you can vent your frustrations or feelings on paper and know that you secrets are safe. This can be a tremendous way to relieve your stress.

5. Use aromatherapy herbs. 

These herbs like lavender and peppermint will naturally calm you and relieve some of your stress.

6. Go and get a massage. 

This is a great way to relax all of the muscles in your body. Get a full body massage which will include a foot massage. This is absolutely a wonderful way to relax.

7. Listen to relaxing music.

 Classical music is a type of music that promotes relaxation. However, if you don’t like classical music, pick your own type of music to listen to. If you really like it, it will relax you.

8. There are herbs that will also help you manage your stress. 

They are very inexpensive and they are a natural way to reduce your stress. Chamomile and St. John’s Wort are two herbs that encourage feelings of well-being and calmness

9. Turn on the faucet in your bathtub and take a nice warm bath.

 Warm baths relax not only your body but they relax your mind as well. Create some peaceful time for yourself.

10. Have some fun. 

This will definitely reduce the stress you are feeling. What do they say, “Laughter is the best medicine?”When you laugh, you relax and when you relax you get rid of stress. When you are feeling stressed out, go out and do something that makes you laugh.

Once you start using some of the techniques above, you will soon discover that there are many other ways that you can manage your stress. Whatever you decide to do to take time out of each day for yourself, will greatly reduce your stress until you find that your stress is getting less and less every day.

Methods to get relief from Anxiety

Anxiety is perhaps one of the biggest ailments of the modern times which is effecting millions of people across the globe. Though medically it is just a simple condition of an alarmed mind, this ailment is responsible for causing other severe physical as well as mental disorders.

Naturally speaking, the best and easiest cure for anxiety is very simple: exercise! Although easily overlooked, the great majority of anxiety sufferers would be greatly improved by a mild, regular exercise program. Get your blood flowing through your veins, Get your lungs working, Get your heart beating. This will release massive amounts of endorphins improving outlook and reducing anxiety almost immediately.Probably the most common natural anxiety relief method would be meditation and deep breathing exercises.

No, this does not mean that when anxiety takes a hold of you, you need to immediately try to put yourself in a meditative state (Although immediately starting deep breathing exercises could prove helpful during an anxiety attack). Rather, it means you should integrate meditation exercises into your daily health regimen.

The things which bring up your tension and also which are under high priority need a mixture of medication, some counseling and self healing methods. Perseverance and hard work are needed to reach the best anxiety relief. The mental imbalance and environmental factors that has been accumulating all these years causes the person to suffer with serious anxiety.

Persons who truly suffer from an anxiety disorder may feel anxious a large percentage of the time without any apparent reason at all. In some cases, the person impacted may become so uncomfortable it is difficult for them to function. Because of the anxiety they experience, they may eventually withdraw from everyday activities.To keep stress at bay for longer periods of time you might want to look at your lifestyle. Eliminate excess stressors in your life such as flagrant spending if money is a stress point or lose the negative friends if drama and fighting are a constant part of your life.

Sometimes simply beginning an aerobic exercise routine three times a week will completely dispel anxiety or panic attacks and is a great form of natural anxiety relief.

When you are having an anxiety attack you are probably thinking about how you’re feeling and wondering what will happen. You are not alone. It is difficult not to think about the sensations and fears that anxiety causes. The more you think about your attack, the more severe it will get and the longer it will last.Some people think that alcohol and drugs will take the edge off stress and anxiety.

The truth is, it really can worsen the symptoms of anxiety. Reaching for a drink to calm your nerves could actually make you feel more anxious and even depressed. Not to mention, alcohol consumption has been proven to interfere with sleep and can contribute to insomnia. If you rely on a drink to conquer your anxiety, you could just be gaining another problem.

Quick Stress Relief Tips

When you’re feeling really stressed out, you need to manage your stress quickly and effectively.  When you’re feeling like you’re about to “blow your top” or you’re hanging by a thread, or if you are just feeling completely overwhelmed, you need to do something to relieve your stress and you need to do it quickly.

When you’re feeling stressed out, you are not in a good state, and you need to change your state of mind and change it quickly. Usually you don’t have a lot of time, so you need something that you can do in 5 minutes or less.

 The first thing that I do when I’m feeling very frustrated or overwhelmed or I feel the anger building is to take a deep breath – a real deep breath.  Then I do it again nice and slowly, relaxing my whole body as I breathe.  Then I do one or more of the following:

Continue to breathe deeply and slowly for a few minutes, feeling more and more relaxed as I breathe.  I concentrate on breathing in the good energy and breathing out the bad, negative energy.

Smile.  

It’s amazing how something as simple as a smile can really change your state of mind and give you a new perspective on your problem or challenge. When you start smiling , it’s hard to stay angry, frustrated, depressed, or overwhelmed for long, if at all.

Move. 

 You can get up and stretch, take a short, brisk walk, or do some brief exercises, including various stretches, yoga, isometric exercises, etc. Just changing your position, i.e., standing up when you’ve been sitting for a long time, is very helpful most of the time, and very easy to do.

Rest and relax for 5 minutes.

Sit in a comfortable chair and relax all your muscles deeply or go lie down for a few minutes if you can.  Breathing deeply and slowly is part of this relaxation routine.

Laugh.  

Think of something funny or something that really amuses you and enjoy it for a few minutes.  You could keep a joke book handy and pick it up and read a couple jokes or funny stories out of it.

Change your perspective on a problem. 

 Start thinking about a problem as an opportunity instead of a roadblock and see how this benefits you.  In NLP (Neuro-Linguistic Programming) this is known as reframing.  Remember, don’t sweat the small stuff … and the corollary: it’s ALL small stuff.  That’s a helpful philosophy to remember when you need some quick stress relief.

I hope that these quick stress relief methods are helpful to keep in mind.

There are many that you can use to help keep yourself on an even keel and to stay productive and in a good frame of mind.  What are some of your favorite methods or tactics when you’re feeling really stressed out and in need of some quick stress relief.

How to Manage Stress: Stress Relief Tips

We all experience more or less stress every day.  If you’re living the life you want to live, then most of your days will be very fulfilling and you’re probably not going to be bothered by stress or distress.  You will still have stress in your life, because it’s part of living, but it’s not going to be likely to bother you to any great extent or to be a setback for you.

You learn to handle challenges as they come up  and most of the dousing “water” just rolls off your back.  People who handle their day-to-day stress well keep everything in perspective and they have a plan in life.  They’ve set goals and they work toward achieving them.  They aren’t troubled by minor setbacks, and most setbacks seem minor to them.  The ones that don’t, may give them pause, and may present a more formidable challenge, but it causes them to look at things anew and gain a fresh perspective, maybe seek some help or counsel.

People who are generally managing their lives very well may not notice certain stresses or stressors building up and affecting them more than they think.  They may not notice them until things start to seem a bit overwhelming or even a lot overwhelming.  When this happens, they are going to need some serious stress relief.  They will need to take some time to regain their balance and perspective.

 It is with this in mind that I offer these stress relief tips.

Live in Your Body –

This may seem like a very odd stress relief tip because everyone lives in their own body, right?  Some people don’t act like they do.  You need to maintain your awareness of what is going on in your body. You need to own it and take care of it. Nurture your body so it can get you where you need to go.

Some people get so caught up in what they are doing, that they forget about themselves: they don’t eat properly, they don’t go to the bathroom when they should because they’re ignoring the signals or trying to ignore them, they don’t take deep breaths, shift their position, or correct their posture when they really need to, and they don’t take frequent breaks to walk around and just relax when they are ultra-focused on a task.

Remembering to take deep, relaxing breaths is an especially good stress reliever when you start to feel tension building.

The corollary of “Live in your Body” is my next stress relief tip:

Maintain Your Awareness – 

Stay in touch with your environment and maintain your awareness of yourself and your surroundings at some level when you are getting wrapped up in a task.  It can be a little tricky to stay attuned to other peoples’ feelings, and especially tricky if some of those other people have very negative feelings like fear, jealousy, or anger, and you’re trying to keep everything very positive and work with these people.  It can be tricky to stay attuned but not let their negative emotions override your positive ones.

You want to spread the “Good Vibrations” to everyone, and not let yourself be brought down by some “Bad Vibes.”  If you’re a sensitive person, which really means that you’re tuned in to other people, you will pick up on a lot of negative emotions throughout the day, or at least during a typical week.

 If you don’t maintain your awareness, you may start to misinterpret the negative emotions as your own, rather than realizing that you’re just sensing someone else’s feelings.

Give Yourself Credit – 

Too often we pick on ourselves and beat ourselves up over silly things.  We do far better for ourselves and others when we really appreciate ourselves and give ourselves the credit that we deserve for working hard and trying to do our best.  We tend to be far harsher critics of ourselves than anyone else ever is.  We really need to give ourselves a break and appreciate and love ourselves for who we are, complete with our many foibles and imperfections.

We are perfectly imperfect.  That’s really all you can ever do perfectly, is be imperfect, i.e., human.  That is a part of being human.  If you don’t love being imperfect, you really cannot love yourself.  Period.  That’s the end of that story.  So, if you think otherwise, think again.  

We’ve only just scratched the surface on the Stress Relief Tips.  There will be more to come … (to be continued).

Hacks For Positive Thinking Techniques

       

As we know, our mind and thoughts very powerful.  If we learn how to manage our thoughts, we will be able to eliminate many unhappy thoughts, sadness, depression, stress and anxiety. If we learn some of the thinking logic below, we will find that our life will be much happier and less stress.

There Is No Absolute Right Or Wrong

We may think that certain acts are wrong or wicked or villainous, and people who perform them should be severely punished. However in life, there are no absolute rights or wrongs. There are things that people do that we wouldn’t do; things they do that we consider inappropriate or antisocial; and things we wish they wouldn’t do. However these people are not bad people. Simply blaming them does no good. Punishing them does little, if any, good and often does harm. If we analyze why they did something, we can almost always see the sense of it from their point of view. Thus, their actions could be expected.

If they were wrong, at least as we view things, in what they did, it is generally due to stupidity, ignorance, or emotional disturbance; so we should be very tolerant of their behavior and try to educate, redirect, and help them change to more desirable behavior. If we do so, we all come out ahead in the end.

Likewise, we should give ourselves the same break. If someone doesn’t like what we do, we should not become anxious or upset about It. We should recognize that, within their framework, our behavior seems inappropriate. We should not be blamed for that, Nor should we become anxious and depressed about it. The rational thing to do is to compare ideas, discuss it, and see if we can learn from the experience. One or both of us may change, or we may agree to  disagree, but we do better that way than by engaging in blaming and mutual hostility over a period of time that leaves us both losers.

Accept The Fact That Nothing Can Be Perfect And To Your Liking

It is a terrible catastrophe when things are not as we would like them to be. It is silly and childish when we think about it clearly, but many times we do proceed with the implicit assumption that the world and everything in it should be just the way we want it to be. We are deeply offended and outraged by all signs that it is not so.

However, with all the different kinds of people in the world, it could not possibly be to everyone’s liking. Also, the harsh reality of the universe is that it was not created only for our pleasure and to revolve around us personally. Therefore, we have to accept that the world, even our corner of it, will never be exactly the way we would like it. We should not expect it to be. When we see something we don’t like, it does no good to perceive it as a personal insult or an attempt to defeat us. What one should do is to say, “That is too bad” or “I don’t like that,” and then try to do something constructive to change or improve it. As someone has said, “if you are unavoidably dealt a lemon in life, you may as well make some lemonade.”

On the other hand, if the situation can’t be improved at all, then we should resign ourselves to accepting it , realizing that this is sometimes the nature of things; instead of getting emotionally upset and stressed over it. We often tell our children that they have to realize that they can’t have everything they want. Sometimes, though, as adults we make the same error in more subtle, sophisticated ways. When we do, it can only  lead to unnecessary upset and anxiety.

5 Quick Tips to Reduce Stress and Stop Anxiety

Like a monster from under the bed, stress and/or anxiety is stealing the peaceful nighttime Zzzzzs of billions of people. Anxiety may also be sabotaging your confidence, turning your stomach into knots, and impacting your general wellbeing.

1. Remember: This Too Shall Pass

Laundry is piling up, the baby has a fever, and your boss wanted that report yesterday. Sound familiar? No one managing his or her own life is devoid of stress and too much of it can lead to excessive worry, nervousness, dread, upset stomach, or difficulty breathing. The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety (learn more signs of anxiety). Although it’s uncomfortable, the negative feelings WILL PASS. Fighting the anxiety can make it stronger. Paradoxically, accepting that you are feeling anxious helps activate the body’s natural relaxation response.

2. Learn How to Self-Soothe

Imagine walking down a nature path only to be greeted by a snarling grizzly bear — or worse, your boss demanding that report. When we are faced with an anxiety-inducing situation, our body’s sympathetic nervous system automatically triggers physiological changes. Our breathing quickens, adrenaline is secreted, and our heart begins to race. This natural survival mechanism — called the fight or flight response — is intended to help us to escape a true, life threatening emergency. However, when the threat is imagined (e.g., I’m going to bomb this presentation and everyone will know I’m a fraud), the fight/flight response is unnecessary and very uncomfortable.Self soothing techniques that reduce the stress response:

Diaphragmatic Breathing

One of the most effective ways to activate the relaxation response is by decreasing the heart rate. Since we can’t voluntarily alter our pulse, more tangible measures are needed. Luckily, a rapid heart rate can be lowered with deep breathing techniques. The most commonly utilized strategy is breathing by contracting the diaphragm, a horizontal muscle in the chest located just above the stomach cavity.

Positive Self-talk

If a small child told you he was nervous about going to school the next day, what would you say? Unless you’re an abusive lunatic, phrases like “you’re such a dumb little kid” or “you should be nervous because no one will like you” would never leave your mouth. This is because we intuitively know how to help others combat stress sometimes better than ourselves. To increase emotional comfort, it’s imperative to practice reassuring and realistic self-talk. When anxious, practice self-talk phrases such as:

“This feeling will pass.”

“I will get through this.”

“I am safe right now.”

“I am feeling anxious now, but I have the power make myself calm.”

“I can feel my heart rate slowing down.”

Muscle Relaxation

Stress causes our muscles to tighten and become tense. To increase a relaxed state and physical comfort, tighten and release muscles beginning with the largest muscle group.

3. Check Your Diet

What we eat and drink largely impacts our emotional state. Foods most associated with exacerbating anxiety are ones containing caffeine and alcohol. Even consumed in small amounts, studies have found that the stimulating effects of caffeine can cause anxiety, trigger panic attacks, and increase feelings of nervousness and irritability. Caffeine — commonly found in coffee, colas, tea, and chocolate — also causes physical symptoms such as trembling and shaking.

Abruptly eliminating caffeine from the diet can lead to withdrawal symptoms, such as headaches, restlessness, and irritability so it’s important to decrease caffeine consumption gradually. Similarly, although alcohol is often consumed to “take the edge off” it dehydrates the body and ultimately increases anxiety.

An imbalance of bacteria in the gut can also cause many symptoms associated with anxiety and other mood disorders. Researchers at McMaster University found evidence that the balance of bacteria in your gut may have more to do with your mood than any other contributing factor.

4. Get Moving

Most of us know that exercise is good for our physical health. Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to causing euphoric feelings and reduction in physical pain.

5. Get More Sleep

Nearly everyone feels a little crabby after a rough night’s sleep. Disrupted sleep is common in many emotional disorders and it’s difficult to know which started first — stress or poor sleep. A study from the University of Pennsylvania showed that losing just a few hours of sleep increases feelings of stress, anger, sadness, and exhaustion.

20 Tips to Tame Your Stress

Stress hits us all in life, and while a little stress is good — it keeps us focused and motivated — too much of it and it can grind our lives to a complete halt. When you’re feeling overwhelmed and stressed-out, you may become paralyzed and unable to do much of anything.

Just as bad are unhealthy coping methods to deal with stress. Turning to food, alcohol or drugs often just turns one set of problems into another that can balloon out of control. It’s better to avoid those unhealthy coping mechanisms from the start, and find good ways to keep your stress under control.

There are many ways to tame your stress and keep it at bay. Here are 20 tips to tame your stress today, and keep the stress monsters at bay.

1. Perform diaphragmatic or “deep breathing” exercises.

2. Lie face down on the floor and begin breathing deeply and slowly, with your hands resting under your face. Do this for five minutes.

3. Sit in a reclining chair. Put a hand on your abdomen and a hand on your chest. As you breathe, make sure the hand on your abdomen is moving up and down rather than one on your chest. If the hand on your abdomen is moving you are breathing deeply and slowly.

4. Try progressive muscle relaxation or “deep muscle” relaxation. Progressively tense and relax each muscle group in your body. Learn the difference between muscle tension and relaxation.

5. Meditate. Use visualization or guided imagery to help you learn to be one with your thoughts. Sit quietly with your eyes closed, imagining the sights, sounds and smells of your favorite place, such as a beach or mountain retreat.

6. Exercise regularly or take up yoga.

7. Consult a psychologist about the use of biofeedback.

8. Make time for music, art or other hobbies that help relax and distract you.

9. Learn to identify and monitor stressors. Come up with an organized plan for handling stressful situations. Be careful not to overgeneralize negative reactions to things.

10. Make a list of the important things you need to handle each day. Try to follow the list so you feel organized and on top of things. Put together a coping plan step by step so you have a sense of mastery.

11. Keep an eye on things that might suggest you’re not coping well. For example, are you smoking or drinking more, or sleeping less?

12. Keep a list of the large and little hassles in your day versus the major stressful events in your life. This helps you focus on the fact that you’re keeping track of and managing those as well as you can.

13. Set aside a time every day to work on relaxation.

14. Avoid using caffeine, alcohol, nicotine, junk food, binge eating and other drugs as your primary means for coping with stress. While they can be helpful once in awhile, using them as your only or usual method will result in longer-term problems, such as weight problems or alcoholism.

15. Learn to just say, “No” occasionally. It won’t hurt other people’s feelings as much as you think and is simply a method to be more assertive in your own life, to better help you meet your own needs.

16. Get the right amount of sleep. For most people, this is seven to nine hours a night.

17. Cultivate a sense of humor; laugh.

18. Research has shown that having a close, confiding relationship protects you from many stresses.

19. Don’t run from your problems! This only makes them worse.

20. Talk to your family and friends. See if they can help.

If these tips don’t help, or you’ve tried a lot of them with little luck in better taming the stress in your life, it may be time to consider taking it up a notch. A mental health professional — such as a psychologist — can help teach you more effective methods for handling stress in a healthy way in your life. Such psychotherapy is short-term and time-limited, with a focus on helping you better deal with stress.

Remember — we do have control over the stress and choices we make in our lives. It sometimes takes a little practice and effort to put some of these techniques into play in your life. But once you do so, you may be pleasantly surprised at the positive benefits you’ll receive.