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Transcript of Stress Management
of stress in your life Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Unhealthy ways of coping with stress Using pills or drugs to relax
Zoning out for hours in front of the TV or computer
Filling up every minute of the day to avoid facing problems
Taking out your stress on others (lashing out, angry outbursts, physical violence) Learn healthier ways to manage stress strategies Learn how to say “no"- Know your limits & stick to them.
Avoid people who stress you out- If someone causes stress in your life and you can’t turn the relationship around, limit the time you spend with that person
Take control of your environment – If the news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route.
Pare down your to-do list-prioritize your time between "must" and "should"
Avoid hot-button topics – If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion. It may seem that there's nothing you can do about stress. But you have more control than you think.
In fact, the simple realization that you're in control of you life, is the foundation of stress management. This isn’t as easy as it sounds. Withdrawing from friends, family, and activities
Drinking too much
Overeating or undereating
Sleeping too much
Smoking There are many healthy ways to manage and cope with stress, but they all require change... Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate. ... the situation If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Look closely at your habits, attitude, and excuses: Do you explain away stress as temporary, even though you can’t remember the last time you took a breather? Do you define stress as an integral part of your work or home life? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. YOUR STRESSOR AVOID ACCEPT OPTIONS
when deciding what option to choose, think of the 4 A's: ALTER ADAPT ...unnecessary stress strategies Adjust your attitude. Positive thoughts can reduce stressful feelings.
Express your feelings in an open and respectful way instead of bottling them up.
Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. You’ll have a good chance of finding a happy middle ground if you both bend a little.
Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them.
Manage your time better. When you’re stretched too thin and running behind, it’s hard to stay calm & focused. ... to the stressor If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. strategies Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fume about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
Look at the big picture. Ask yourself: Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
Focus on the positive. Take a moment to reflect on all the things you appreciate, including your own positive qualities. This simple strategy can help keep things in perspective ...the things you
can't change Some sources of stress are unavoidable. You can’t prevent or change the death of a loved one, a serious illness, etc. In such cases, the best way to cope with stress is to accept things as they are. It may be difficult, but in the long run, it’s easier than railing against a situation you can’t change. strategies Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Focus on the way you choose to react to problems.
Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, learn from your mistakes.
Share your feelings. Talk to a trusted friend. Expressing what you’re going through can make you feel better, even if there’s nothing you can do to alter the stressful situation.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. finally... Make time for fun and relaxation and adopt a healthy lifestyle! Go for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with a good workout.
Write in your journal.
Take a long bath.
Light scented candles.
Savor a warm cup of coffee or tea.
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good book.
Listen to music.
Watch a comedy. Samsung Austin