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Most Effective Ways To Reduce Stress – Too much stress can adversely affect your quality of life. Learn how to relieve stress now by employing some of these fifteen stress-reducing changes in your lifestyle. They should help you improve your ability to handle pressure and become more emotionally resilient.
Stress has been around since the dawn of time and is everywhere in modern life. Whether it’s relationships, financial burdens, stress at work or long hours at work, the signs of stress are everywhere. Men are waking up stressed, running stressed, trying to juggle their hectic and stressed lives, and going to bed stressed. Only to repeat it all over again the next day.
Most Effective Ways To Reduce Stress
The experience of stress is different between men and women, with many men unable to admit that they suffer from stress. Men like to pretend that they are unbreakable and don’t suffer from problems.
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It’s important to be aware of the signs of stress so that you can react accordingly. Here is also our stress test which is a standardized way of measuring your stress levels.
The good news is that once you admit you suffer from stress, there are lots of things you can do to improve it. The bad news is that if you continue, chronic stress will affect your mental and physical health and be bad for you.
A great first step to beating stress is to understand what might be causing it in the first place.
Keep a diary of your stressors, that is, anything that triggers a stress response. Review your experiences over the last few weeks and track what happens every day going forward. Record details such as time, date, place, how you felt (eg angry, anxious, discouraged) and how you reacted.
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Over time, you should notice patterns emerging that give you a better idea of your personality and stress triggers. This will give you a good idea of how to deal with your stressors in the future before you hit crisis mode. You may find it helpful to start with the stressors that are causing the highest levels of stress.
While many stressful situations may be unavoidable or out of your control, there are often things you can do to make them more tolerable or to make you better prepared.
Unfortunately, there are things in life that you cannot change. The key here is to understand this, accept it and move on, focusing your time and attention on other things.
Getting organized can help with stress by making you feel more in control and limiting the pressure you may feel.
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Find a daily routine that works for you. Keeping a routine will give you the discipline to do more things, in addition to prioritizing some of the most important things in your life, such as family, friends or hobbies.
Some people like to wake up early so they have time to meditate, work out, and spend time with family before heading out to work. Others may want to make sure they leave work on time each night to go for a run. There is no right or wrong, but the key is to find something that works for you.
Make a list of what tasks and activities you need to do, prioritizing them in order of importance. The key is to write a list of small achievable tasks and not try to take on too much at any given time, as this can exacerbate your stress. For example, if you want to find a new job, the first task might be to update your CV, the second to write a list of recruitment agencies, and the third to contact recruitment agencies.
Do one task at a time, taking things slowly and giving yourself plenty of time to rest.
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Make time to socialize with your family and friends. This can help you feel more positive, less isolated, and help you forget about the stressful things in your life. Try to surround yourself with genuine, positive people who care about you – they can also suggest new ways to reduce stress.
Sit at the table, walk together, cook together, have a meal, question the meaning of life, reminisce, play board games – there are certainly many ways to socialize and many of them don’t require a drop of alcohol or a lot of money. Try to do something that makes you laugh as a good laugh here and there will help release endorphins that make it easier for you to relax.
Negative people are toxic, so why let them exist in your life? Now, I’m not saying disown your family necessarily, but take a good look at your relationships with others and understand if they are people you really should be spending as much time with. You might have to be selfish sometimes. Don’t forget the phrase: “you are the average of the five people you spend the most time with”.
Stress isn’t something you have to deal with alone and it certainly isn’t a sign of weakness (contrary to what some men believe).
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There’s no shame in telling your family and close friends what you’re going through and what’s causing your stress. They will likely be understanding and happy to help you as well. Maybe they’ve been through something similar in the past, so they can give you some tips on how to deal with stress. Talking about your problems often makes them seem less imposing and more manageable.
If you’re getting stressed at work, it’s usually best to talk to your line manager, colleagues you feel close enough to trust, or the HR Department. Many large workplaces also have support systems in place. Your well-being at work is important, and good employers should have a vested interest in looking after yours. Likewise, if you’re still at university, reach out to your tutors, student union, or close friends you feel comfortable confiding in. All universities will have support services through which you can speak directly to someone.
If you feel that you need professional support, you should also make an appointment with your GP. They can check your general health and provide referrals to access additional treatment or recommend stress and leave work if necessary.
The inability to say no is something that can unnecessarily result in more stress. Whether in your personal life or at work, you must put yourself first and let others know when the tasks, actions or commitments they expect from you are unreasonable or unrealistic.
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Learn to manage other people’s expectations, as committing to things you may not be able to fulfill will only end up letting everyone down and stressing you out even more. Pull away when necessary and understand that compromise may be the best option.
It’s also helpful to be direct and direct when saying no so that it’s clear to the person you’re communicating with. A vague no can be interpreted as a yes or perhaps what may not be your intention.
Meditation, breathing exercises and similar relaxation exercises are not just for women. They are great and effective ways to manage stress and take your mind off the busy world. Even better, when we go through the trouble of focusing on our breathing, it can have positive health impacts, including less stress, less anxiety, better focus, and better sleep. When you breathe more slowly, your parasympathetic nervous system is activated, putting you into relaxation mode.
Stress meditation is a great technique for focusing your mind on an object, thought or activity so that a mentally clear and emotionally calm state can be achieved. A frequently used technique is the following:
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Start with two minutes once a day, perhaps upon waking, and increase as you feel comfortable—perhaps up to two twenty-minute meditation sessions a day. You might find an app like Headspace or Insight Timer helpful. Both have some free guided meditations.
Breathing exercises can be great for when you’re feeling stressed. Whenever you find yourself getting stressed during the day, take a few seconds to focus on your breathing.
You should find that this is a great relaxation exercise, helping you to calm down during stressful times and reducing your risk of burnout.
Most adults need around 7 to 8 hours of sleep, but many of us don’t get that. Sleep is an essential human function that helps us recharge our brains and bodies. Lack of sleep can adversely affect our stress levels and ability to handle stress.
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Lack of sleep makes us less patient, more restless and more prone to stress. It can also cause other problems such as obesity, high blood pressure, weakened immunity and makes us more likely to cause accidents and make mistakes at work due to cognitive impairment.
The good news is that there are some things you can do to combat sleep deprivation. One way is to prioritize sleep over other activities. Set a fixed time in your bedtime routine, and set aside an hour or so before that to relax and prepare to fall asleep.
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