Outsource your Worry|Because you can outsource everything else.
Oct
30
Filed Under (Stress Management) by April
Tim Staines asked:
Realizing the need of stress management, many experts have been continuously conducting studies in order to give people who suffer from it as many options as possible. As defined, stress management is means of managing stress using various techniques that are key in equipping people with coping mechanisms that can be effective when they undergo different types and levels of stress.
Experts say that over the years, there have been so many stress management techniques that have been developed in order to help people deal with psychological stress, physical stress, and even emotional stress. But, these stress management techniques is not tailored for all types of people. Many of these will work on other people while some of it may not be very effective or helpful to other. So, for stress management to be effective, an individual must utilize a specific technique or strategy and see if he or she can cope with various stressful circumstances.
Managing stress effectively
Stress is one thing that many people cannot live without. In fact, there are those people who use stress to fuel their drive to do something or accomplish tasks in time. Although stress can be beneficial to some people, this is not always the case for everyone because too much unmanaged stress can be detrimental to physical and psychological well being.
As defined, stress refers to an individual’s “physiological response to an internal or external stimulus that triggers the fight-or-flight response.” Meaning, it is something that is innate for people and normal once it is managed properly.
To date, there are various models of stress management that are being recommended to people who want to effectively manage their stress levels. The most common stress management models include the transactional model and the health realization or innate health model.
The transactional model says that stress that is not a direct response to a certain stressor but from other sources can be controllable. Here, the stress that a person goes through may be reduced by changing the stressors’ perceptions, thus, providing people with different strategies and techniques for them to cope up and gain back their confidence in completing tasks at hand.
Another stress management model is the health realization or innate health model which says that being stressed doesn’t always need a stressor to be felt. This model aims to help individuals that are being stressed to better understand the nature of a person’s thinking specifically in giving them the realization that to know when they are feeling stress so they will know how to overcome it and eventually reduce their stress levels.
To effectively manage stress, there are some techniques that can be used to manage it. Majority of which can help people who get stress to cope with it or even control it during crucial instances. Experts say that most of these techniques can vary depending on the theories that are being taken into consideration.
The techniques to manage stress include meditation, cognitive therapy for anxiety or clinical depression, nootropic, autogenic training, exercise, deep breathing, conflict resolution, various relaxation techniques, which include either fractional and progressive relaxation or using stress balls.
You can also use natural medication, alternative treatments that are validated by the clinic, effective time management, and through listening to certain types of music that are relaxing which include new age music and classical music.
Realizing the need of stress management, many experts have been continuously conducting studies in order to give people who suffer from it as many options as possible. As defined, stress management is means of managing stress using various techniques that are key in equipping people with coping mechanisms that can be effective when they undergo different types and levels of stress.
Experts say that over the years, there have been so many stress management techniques that have been developed in order to help people deal with psychological stress, physical stress, and even emotional stress. But, these stress management techniques is not tailored for all types of people. Many of these will work on other people while some of it may not be very effective or helpful to other. So, for stress management to be effective, an individual must utilize a specific technique or strategy and see if he or she can cope with various stressful circumstances.
Managing stress effectively
Stress is one thing that many people cannot live without. In fact, there are those people who use stress to fuel their drive to do something or accomplish tasks in time. Although stress can be beneficial to some people, this is not always the case for everyone because too much unmanaged stress can be detrimental to physical and psychological well being.
As defined, stress refers to an individual’s “physiological response to an internal or external stimulus that triggers the fight-or-flight response.” Meaning, it is something that is innate for people and normal once it is managed properly.
To date, there are various models of stress management that are being recommended to people who want to effectively manage their stress levels. The most common stress management models include the transactional model and the health realization or innate health model.
The transactional model says that stress that is not a direct response to a certain stressor but from other sources can be controllable. Here, the stress that a person goes through may be reduced by changing the stressors’ perceptions, thus, providing people with different strategies and techniques for them to cope up and gain back their confidence in completing tasks at hand.
Another stress management model is the health realization or innate health model which says that being stressed doesn’t always need a stressor to be felt. This model aims to help individuals that are being stressed to better understand the nature of a person’s thinking specifically in giving them the realization that to know when they are feeling stress so they will know how to overcome it and eventually reduce their stress levels.
To effectively manage stress, there are some techniques that can be used to manage it. Majority of which can help people who get stress to cope with it or even control it during crucial instances. Experts say that most of these techniques can vary depending on the theories that are being taken into consideration.
The techniques to manage stress include meditation, cognitive therapy for anxiety or clinical depression, nootropic, autogenic training, exercise, deep breathing, conflict resolution, various relaxation techniques, which include either fractional and progressive relaxation or using stress balls.
You can also use natural medication, alternative treatments that are validated by the clinic, effective time management, and through listening to certain types of music that are relaxing which include new age music and classical music.
Aug
29
Filed Under (Stress Management) by April
Kevin Sinclair asked:
Remember that old saying, “There’s more than one way to skin a cat”? This is also true when it comes to stress. There’s more than one way to take care of stress. So many of us are conditioned to the stress and anxiety that we deal with on a day-to-day basis that we think we can’t do anything about it. This can not only cause you mental anguish, but physical anguish as well. If you’re terribly under stress, you can even be driven right over the edge.
If you’re stressed, I’ve been there, too. There are many reasons for stress and just as many ways to fix it. Of course, we all have to cope with life. Carrying problems, some of which are our own and some of which aren’t, can take a toll on even the most positive of people. However, we have more control than we think we do, many experts say. Why, then, do we allow stress to weigh us down? Is stress really all in the mind, and if so, what’s the fix for it?
There are several ways that you can manage stress. Of course, you’re never going to completely remove stress, because it’s a part of life. In fact, a little stress is beneficial. You need it just as you need exercise, to challenge yourself mentally, physically and emotionally. Yes, a little stress, properly managed, will keep you healthier than no stress at all would.
That said, though, most people do need to manage their stress better than they do and reduce it. The following list divides stress management into seven steps, and you can tackle one step a day. This means that the end of seven days, you can have your stress much more under control than you do now.
1. Is stress a good thing? Yep — in moderation.
As stated above, stress in moderation is a good thing. Under stress, your body exhibits something called a “fight or flight” response, which gives you a burst of adrenaline and energy. This adrenaline and energy can enhance your performance at just the right moment, when you need it. Use this reaction wisely, so that you can push yourself harder when you need to — again, in moderation only.
2. Stay away from people who are constantly “under stress”
There are some people who use stress like a drug. They seem to need the adrenaline rush they get from stress to keep going. (Of course, all you hear from them is how under stress they are and how unhappy they are about it, but that’s another article.)
Stay away from these people, or you could become “infected” with their stress, too. If you feel up to it and they’re open to it, you could teach them how to better manage their stress — that is, if they’re not addicted to it. Again, though, you don’t want to give yourself more stress by doing so, so use your best judgment.
3. Learn from a master
No doubt, you know at least one or two people who remain calm in the face of storms, and to keep their heads under even the most stressful conditions. What are these people doing differently than most people? How are their attitudes different than those who constantly are in crisis mode?
If you can, have a chat with them and see what they think about stress. It may be that they don’t even know what they’re doing differently than most, but it’s likely that by watching them, you, too, can learn how to manage your own stress better.
4. Take a deep breath, and then another
No matter how stressed out you are, deep breathing can help. No, this doesn’t mean you hyperventilate, but one or two slow, calm, long, deep breaths can help your body relax naturally. Count to seven while you breathe in slowly, and then breathe out as you count to 11, again, slowly. Repeat this one or two times until you relax. Your pulse rate should slow down and you should feel calmer, so that you are then better able to handle what’s going on.
5. When in doubt, don’t worry
The vast majority of things we all worry about never happen. Now, think about that for a minute. Have you ever gotten yourself in a panicked situation, thinking, “If this happens, we’re all in trouble!”? It’s likely that you’ve found that 99% of the time or better, these things never happen. So give yourself a break and don’t worry. It sounds easier said than done, but worry is a habit just like anything else is. The next time you begin to worry about something, think to yourself, “How likely is this to happen?” Chances are, you’ll say, “Not likely,” and you can give yourself a break and calm down. If there is a chance something can happen, you’re still better off doing some proactive problem solving with the energy you would otherwise spend on worrying.
Again, I know. It’s easier said than done, but worrying is a habit you can break yourself of. Give yourself 30 days’ permission not to worry. During that time, promise yourself that you’re going to catch yourself worrying and then either do something about the problem or stop worrying. After 30 days, see how things have changed. It’s likely that you worry much less than you used to, thus freeing the synergy up for much more productive and positive things.
6. Know what puts you in panic mode
What’s your particular panic trigger? Is it speaking in front of others, giving difficult feedback to someone, pushing to meet a deadline, etc.?
Write down what makes you panic and then take a look at it. This is powerful information, because you can do something about it once you know what causes you major stress. Perhaps you can learn some new skills, cut down on the caffeine, learn how to take regular breaks, ask for help, et cetera. No matter what, there’s always something you can do to reduce your stress.
7. Don’t burn the candle at both ends
I know. Not only is burning the candle at both ends common in today’s 24-hour society, but it’s actually a point of insidious pride, for many. However, you’re not going to be anyone’s hero if you’re not getting enough sleep, eating poorly, not exercising, not taking some time to relax, and so on. Instead, you’re going to hurt your performance and your health. There’s even evidence that lack of sleep contributes to obesity because it increases the stress hormone cortisol.
So do yourself and your health a favor and get enough sleep, eat properly, do something fun regularly, and relax on a regular basis. If you follow these words of advice, you should see your stress levels drop to manageable levels (even though they won’t go away entirely). Doing something fun on a regular basis, too, helps you put things in perspective so that the next time a stressful situation hits, you have much more perspective to handle it. So go on. Put stress on the back burner by developing some new habits, and build some fun into your day on a regular basis.
Remember that old saying, “There’s more than one way to skin a cat”? This is also true when it comes to stress. There’s more than one way to take care of stress. So many of us are conditioned to the stress and anxiety that we deal with on a day-to-day basis that we think we can’t do anything about it. This can not only cause you mental anguish, but physical anguish as well. If you’re terribly under stress, you can even be driven right over the edge.
If you’re stressed, I’ve been there, too. There are many reasons for stress and just as many ways to fix it. Of course, we all have to cope with life. Carrying problems, some of which are our own and some of which aren’t, can take a toll on even the most positive of people. However, we have more control than we think we do, many experts say. Why, then, do we allow stress to weigh us down? Is stress really all in the mind, and if so, what’s the fix for it?
There are several ways that you can manage stress. Of course, you’re never going to completely remove stress, because it’s a part of life. In fact, a little stress is beneficial. You need it just as you need exercise, to challenge yourself mentally, physically and emotionally. Yes, a little stress, properly managed, will keep you healthier than no stress at all would.
That said, though, most people do need to manage their stress better than they do and reduce it. The following list divides stress management into seven steps, and you can tackle one step a day. This means that the end of seven days, you can have your stress much more under control than you do now.
1. Is stress a good thing? Yep — in moderation.
As stated above, stress in moderation is a good thing. Under stress, your body exhibits something called a “fight or flight” response, which gives you a burst of adrenaline and energy. This adrenaline and energy can enhance your performance at just the right moment, when you need it. Use this reaction wisely, so that you can push yourself harder when you need to — again, in moderation only.
2. Stay away from people who are constantly “under stress”
There are some people who use stress like a drug. They seem to need the adrenaline rush they get from stress to keep going. (Of course, all you hear from them is how under stress they are and how unhappy they are about it, but that’s another article.)
Stay away from these people, or you could become “infected” with their stress, too. If you feel up to it and they’re open to it, you could teach them how to better manage their stress — that is, if they’re not addicted to it. Again, though, you don’t want to give yourself more stress by doing so, so use your best judgment.
3. Learn from a master
No doubt, you know at least one or two people who remain calm in the face of storms, and to keep their heads under even the most stressful conditions. What are these people doing differently than most people? How are their attitudes different than those who constantly are in crisis mode?
If you can, have a chat with them and see what they think about stress. It may be that they don’t even know what they’re doing differently than most, but it’s likely that by watching them, you, too, can learn how to manage your own stress better.
4. Take a deep breath, and then another
No matter how stressed out you are, deep breathing can help. No, this doesn’t mean you hyperventilate, but one or two slow, calm, long, deep breaths can help your body relax naturally. Count to seven while you breathe in slowly, and then breathe out as you count to 11, again, slowly. Repeat this one or two times until you relax. Your pulse rate should slow down and you should feel calmer, so that you are then better able to handle what’s going on.
5. When in doubt, don’t worry
The vast majority of things we all worry about never happen. Now, think about that for a minute. Have you ever gotten yourself in a panicked situation, thinking, “If this happens, we’re all in trouble!”? It’s likely that you’ve found that 99% of the time or better, these things never happen. So give yourself a break and don’t worry. It sounds easier said than done, but worry is a habit just like anything else is. The next time you begin to worry about something, think to yourself, “How likely is this to happen?” Chances are, you’ll say, “Not likely,” and you can give yourself a break and calm down. If there is a chance something can happen, you’re still better off doing some proactive problem solving with the energy you would otherwise spend on worrying.
Again, I know. It’s easier said than done, but worrying is a habit you can break yourself of. Give yourself 30 days’ permission not to worry. During that time, promise yourself that you’re going to catch yourself worrying and then either do something about the problem or stop worrying. After 30 days, see how things have changed. It’s likely that you worry much less than you used to, thus freeing the synergy up for much more productive and positive things.
6. Know what puts you in panic mode
What’s your particular panic trigger? Is it speaking in front of others, giving difficult feedback to someone, pushing to meet a deadline, etc.?
Write down what makes you panic and then take a look at it. This is powerful information, because you can do something about it once you know what causes you major stress. Perhaps you can learn some new skills, cut down on the caffeine, learn how to take regular breaks, ask for help, et cetera. No matter what, there’s always something you can do to reduce your stress.
7. Don’t burn the candle at both ends
I know. Not only is burning the candle at both ends common in today’s 24-hour society, but it’s actually a point of insidious pride, for many. However, you’re not going to be anyone’s hero if you’re not getting enough sleep, eating poorly, not exercising, not taking some time to relax, and so on. Instead, you’re going to hurt your performance and your health. There’s even evidence that lack of sleep contributes to obesity because it increases the stress hormone cortisol.
So do yourself and your health a favor and get enough sleep, eat properly, do something fun regularly, and relax on a regular basis. If you follow these words of advice, you should see your stress levels drop to manageable levels (even though they won’t go away entirely). Doing something fun on a regular basis, too, helps you put things in perspective so that the next time a stressful situation hits, you have much more perspective to handle it. So go on. Put stress on the back burner by developing some new habits, and build some fun into your day on a regular basis.
