STRESS MANAGEMENT SKILLS

STRESS MANAGEMENT SKILLS – 

Stress is an accustomed human response that happens to everyone. In fact, the human body is meant to revel in stress and react to it. Once you experience changes or any challenges, your body produces physical and mental responses. That’s stress. Stress responses assist your body regulate to new situations. Stress could also be positive, keeping us alert, impelled and equipped to stay faraway from danger. 

Stress is the method within which humans react physically and mentally to changes, events, and to any conditions of their lives. Life events like marriage, ever-changing jobs, divorce, or the death of a relative or friend are the foremost common reasons for stress. you would possibly not conceive of moving into a high-stress career, but as a college student, you may notice that the wants of college life can produce stressful conditions. Although serious events are less common, they will be the most physiologically and psychologically acute. If you read a situation negatively, you will probably expertise distress—overwhelmed, oppressed, or out of control. people experience stress in exceptional ways in which and for distinctive reasons. The response is entirely based on your perception of an incident or situation. 

Stress is an ordinary reaction the body has whereas changes occur, succeeding in physical, emotional and intellectual responses. Stress management education permits you to touch upon changes in an exceedingly a lot of healthy way. 

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PHYSICAL SYMPTOMS OF STRESS: 

• Aches and pains 
• Chest pain 
• Feeling like your heart is racing 
• Exhaustion or trouble sleeping 
• Headaches, dizziness or shaking 
• High blood pressure 
• Muscle tension or jaw clenching 
• Stomach or digestive problems 
• Weak immune system 
• Anxiety or irritability 
• Depression 
• Panic attacks 
• Sadness 

STEPS FOR MANAGING STRESS: 

• If you know that speaking in front of a group frightens you, practice doing it, perhaps Introduction to Stress Management.
• Stress management is key to academic success. Allow people the liberty to make mistakes, and remember that mistakes can be a good teacher. 
• Remember that many people from disadvantaged backgrounds have gone on to enjoy great success in life. 
• Look for the humor in life, and enjoy yourself. 
• This helps you to know that you are working on your most immediate priorities, and you don’t have the stress of trying to remember what you should be doing. 
• Decide what is really important to get done today, and what can wait. 

STRATEGIES FOR DEALING WITH STRESS: 

• Schedule time for vacation, breaks in your routine.
• Schedule time for hobbies and fun activities. 
• Try to organize for uninterrupted time to accomplish tasks that require your concentration. 
• Organize some leisure throughout that you’ll do things that you simply really enjoy.
• Avoid programming too many appointments, meetings, and categories back-to-back.
• Permit breaks to catch your breath. 
• Take many slow, deep breaths whenever you feel stressed. 
• Become skilled at managing your time. 
• Browse books, read videos, and attend seminars on time management. ❖ Once you chop down on time wasters, you’ll take longer to recharge yourself. ❖ Learn to mention “no.” 
• Setting limits will minimize stress. 
• Pay time on your main responsibilities and priorities instead of permitting alternative people’s priorities or desires. 
• Exercise frequently to scale back muscle tension and promote a way of well-being. ❖ Tap into your support network. 

MENTAL STRESS RELIEF TECHNIQUES: 

• Avoid unnecessary stress 
• Alter the situation 
• Accept things you can’t change 
• Expect ongoing change; understand the stages 
• Maintain positive attitude 
• Whenever possible, laugh! 

PHYSICAL STRESS RELIEF TECHNIQUES: 

• Take a deep breath 
• Reach for the sky – stretching and stress 
• Consider therapeutic massages 
• Eat healthy diet 
• Get enough sleep
•  Do exercise regularly 

 

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WAYS TO DEAL WITH STRESS AT WORK –

1. Be aware of how it affects you –

This would possibly sound overly simple, however it’s easy to underestimate how much stress affects you. Take observe in case you discover yourself emotionally exhausted and pessimistic through the end of the day. Long-term exposure to unmanaged stress can take a toll on your body and mental health, and latest researchTrusted Source shows a capacity link among work-associated burnout and melancholy and anxiety. 

2. Write down your stressors –

Identifying and recording stressful conditions will let you apprehend what’s bothering you. Some of those may be diffused sources of tension, consisting of an uncomfortable workspace or a protracted commute. Keep a diary for 1 week to track your stress triggers and your reactions to them. Make sure to consist of the people, places, and activities that give you a physical, mental, or emotional response. 

As you write, ask yourself: 

1. How did this make me feel?
2. What was my reaction?

III. What are a few ways of resolving it? 

3. Take time to recharge –

Taking even a number of minutes of a personal time throughout a busy day will facilitate forestall burnout. Listening to interesting podcasts in between conferences or meetings or watching funny youtube videos can provide you with quiet pauses throughout the day. It’s conjointly vital to require breaks from thinking about your job by not checking work related emails on your time off or disconnecting from your phone in the evening. 

4. Hone your time management skills –

Sometimes, feeling overwhelmed through work comes right all the way down to how organized you are. Try setting up a priority list at the beginning of your work week through preparing tasks and rating them consistent with importance. You also can beat procrastination through setting apart particular time blocks for deep attention work. 

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5. Balance your work and personal life –

Being accessible around the clock can simply burn you out. It’s necessary to form clear boundaries between your work and home life to assist you avoid potential stress. A part of

this suggests setting aside time for socialization and establishing rules for once you’ll check emails or take phone calls. 

6. Re-evaluate negative thoughts –

When you’ve experienced fear and continual stress for a prolonged duration of time, your thoughts can also additionally have a tendency to leap to conclusions and examine each situation with a negative lens. Instead of creating automatic judgements, try distancing yourself out of your negative mind and simply observe. 

7. Rely on a strong support network –

Keep in touch with trusted buddies and your own circle of relatives participants to assist deal with stressful work situations. If you’re suffering with a particularly tough work week, attempt asking parent friends if they are able to assist out with carpooling your kids to school on certain days. Having human beings you may depend on during hard times can alleviate a number of the built-up tension. 

8. Take care of yourself –

Setting apart time for self-care is a must in case you often find yourself feeling beaten by work. This means prioritizing sleep, placing aside time for fun, and ensuring you’re eating all through the day. 

9. Learn relaxation techniques –

Purposefully slowing down and being aware of your surroundings can maintain you comfortable all through the week. Meditation, deep respiratory exercises, and mindfulness all work to calm your anxiety. 

10. Stay out of the office gossip mills – 

Workplace conflict can take a main toll to your emotional well-being. Try to keep away from taking part in gossipy situations.If you understand that certainly one among your colleagues is especially prone to gossip, find a way to spend less time with them or steer the communication to safer topics. 

Some different techniques for staying out of the fray include: 

1. Emphasizing the positive.
2. Ignoring the communication and converting the problem to something unrelated III. walking away.

 

Author

Amit Diwan

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