As if nothing could be done to your stress. Monthly bills will not stop coming, there will never be more time in the day for all of your tasks, and career and family obligations will always be demanded. But you have more control than you think. Instead, a simple realization that you are controlling your life is fundamental to overcome the STRES.
The core of dealing with stress is to take over: take over your mind, your emotions, your schedule, your environment, and how you resolve the problem. The ultimate goal is a balanced life, have time to work, relationships with others, relaxation, and pleasure, and also the resilience to withstand the pressure and meet challenges.
Know the source of stress in your life
Overcoming the stress starts from identifying the source of stress in your life. It is not easy. Sources of your stress is not always clear, and too easy to ignore the thoughts, feelings, and behaviors that produce stress.
To know the true source of your stress, take a closer look at your habits, behavior, and why:
Would you describe stress as something that is temporary, although you can not remember the last time you take a breath?
Do you define stress as part of work or home life or as part of your personality?
Do you blame your stress on others or outside events, or view it as normal and nothing special overall?
Until you accept responsibility for your role in creating and sustaining it, your stress levels will remain beyond your control.
Create Notes Stress
Note stress can help you to identify the causes of stress in your life and how you handle it. Each time you feel stressed, take note. When you set a daily record, you will begin to see patterns and the main theme. Write:
What causes you stress (guess if unsure).
How do you feel, both physically and emotionally.
How does your response.
What do you do to make yourself feel better.
See how you currently cope with stress
Think about how you currently manage and overcome stress in your life. Note your stress can help you identify it. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that multiply the problem.
Unhealthy ways to cope with stress
Drinking too much
Excess or lack of food
Spending long hours in front of the TV or computer
Pulling away from friends, family, and activities
Using pills or drugs to relax
Sleeping too much
Fill every minute of the day to avoid facing problems
Vent your stress on others (hitting, angry, physical violence)
Learning healthy ways to cope with stress
If the way you cope with stress does not contribute to your emotional and physical health, it's time to find a healthier way. There are many healthy ways to manage and cope with stress, but all of which require change. You can change the situation or change your reaction. When deciding which option is selected, see the following four things: avoid, alter, adapt, or receive.
Because each person has a unique response to stress, no solution can be generalized to handle. No one method works for everyone or in every situation, so try different techniques and ways. Focus on the things that make you feel calm and in control.
Faced with stressful situations
Avoiding the causes of stress
Change causes stress
Changing your reaction:
Adapt to the stressor
Receive the stressor
How to cope with stress 1: Avoid the stress that's not important
Not all stress can be avoided, and unhealthy avoidance of situations that need to be regulated. But you may be surprised by the number of causes of stress in your life that you can eliminate.
Learn to say "no" - Know your limits and stay there. Whether in personal life or job, decline to accept additional responsibilities when you are close to achieving it. Taking more than you can handle is a surefire recipe for stress.
Avoid people who stress you out - If someone consistently causes stress in your life and you can not change that relationship, limit the amount of time you spend with that person or end the relationship completely.
Take control of your environment - If the evening news makes you anxious, turn off the TV. If a traffic jam makes you tense, take the long route but that is less traveled. If you go to the market is an unpleasant chore, shopping via the internet alone.
Avoid hot topic - If you are upset with politics, striking out from your conversation list. If you repeatedly argue about the same problem with the same people, stop to mention it or make excuses when it is subject.
Reduce your agenda - Analyze your schedule, responsibilities, and daily tasks. If too many, distinguish between the "should" and a "must". Move the tasks that are not really needed down your to-do list, or remove altogether.
How to cope with stress 2: Changing the situation
If you can not avoid a stressful situation, try to change it. Imagine what things can you change so that the problem does not arise in the future. Often this involves changing the way you communicate and work in your daily life.
Express your feelings rather than hold it. If something or someone bothering you, communicate your issue with an open and honorable manner. If you do not express your feelings, revenge will be formed and the situation will remain the same.
Willing to compromise. When you ask someone to change his behavior, be willing to do the same thing. If you both are willing to at least loosen just enough, you will have the opportunity to find the center of fun.
Be more assertive. Do not take a back seat in your own life. Confront the problem directly, do your best to anticipate and prevent it. If you have to study for exams, and your roommate who likes to talk just come home, say up front that you only have five minutes to speak.
Manage your time better. Which is not good time management can cause a lot of stress. When you miss, it is very difficult to remain calm and focused. But if you plan ahead and make sure it does not work too hard, you can change the amount of stress you experience.
How to cope with stress 3: Adapt to the stressor
If you can not change the stressor, ubalah yourself. You can adapt to stressful situations and regain control by changing your expectations and your behavior.
Recast the problem. Try to view stressful situations from a more positive perspective. Instead of complaining about the traffic jam, see it as an opportunity to stop and regroup for a moment, listening to your favorite radio station, or enjoy some time alone.
See the big picture. Take the perspective of a stressful situation. Ask yourself how important is it in the long run. Does it matter in a month? A year? Is it really worth it to get upset about? If the answer is no, focus your time and energy on something else.
Adjust your standards. Perfectionism is a major source of stress that can be avoided. Stop yourself from disappointment as demand perfection. Set reasonable standards for yourself and others, and learn to accept that "good enough".
Focus on the positive. When dropping your stress, take time to reflect on all the things you appreciate in your life, including the positive qualities and talents of your own. This simple strategy will help you keep seeing things in perspective.
Adjust Your Behavior
How do you think can have a huge impact on your physical and emotional health. Each time you think something negative about yourself, your body reacts as if it were in a stressful situation. If you see good things about yourself, you tend to feel better; the reverse is also true. Get rid of words like "always", "never", and "must". These are the telltale signs of self-defeating thoughts.
How to cope with stress 4: Accept the things you can not change
Some sources of stress is unavoidable. You can not prevent or change stressors such as death of a loved one, serious illness, or national economic recession. In such cases, the best way to cope with stress is to accept it as is. Acceptance is hard, but in the long run, it is much easier than a fence in a situation that you can not change.
Do not try to control the uncontrollable. Many things in our lives beyond our control, particularly the behavior of others. Rather than stress because they focus on the things you can control the way you react to problems.
Discover the Positive Side. As the proverb says, "What does not kill us, makes us stronger." When faced with major challenges, try to see it as a personal growth opportunity. If your own poor choices contributed to a stressful situation, reflect on it and learn from your mistakes.
Divide your feelings. Speak to a trusted friend or make an appointment with a therapist. Reveal what you experienced can be very comforting, even if there's nothing you can do to change the stressful situation.
Learn to forgive. Accept the fact that we live in an imperfect world and people make mistakes. Let go of anger and resentment. Free yourself from negative energy by forgiving and move on.
How to cope with stress 5: Take the time to have fun and relaxation
In addition to taking over the approach and positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly take the time to have fun and relaxation, you will be in a better place to address the causes of stress when he is inevitably coming.
Healthy ways to relax and recharge your batteries
Go for a walk.
Spending time in nature.
Call close friends.
Installing the scented candles.
Enjoying a cup of hot coffee or tea.
Playing with pets.
Working in your garden.
Get a massage.
Read an interesting book.
Listen to music.
Do not be so caught up in the hustle and bustle of life so that you forget to take care of your own needs. Self-preservation is a necessity, not a luxury.
Set aside relaxation time. Include rest and relaxation in your daily schedule. Do not let other obligations interfere. This is your time to take a break from all responsibilities and recharge your batteries.
Connecting with other people. Spend time with positive people who enhance your life. A strong support system will support you from the negative effects of stress.
Do something you enjoy every day. Take time for leisure activities that make you happy, whether it's at the stars, playing the piano, or repairing bicycles.
Keep your sense of humor. This includes the ability to laugh at yourself. Laughter helps your body fight stress in a variety of ways.
How to cope with stress 6: Adopt a healthy lifestyle
You can increase your resistance to stress by strengthening physical health.
Exercise regularly. Physical activity play a key role in reducing and preventing the effects of stress. Spend at least 30 minutes exercise, three times a week.
Eating healthy foods. Ternutrisi with good body better prepared to handle stress, so think about what you eat. Start your day with breakfast, and keep your energy and your mind clear with balanced nutritious meals throughout the day.
Reduce caffeine and sugar. Levels of caffeine and sugar sometimes affect mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your menu, you will feel more relaxed and you will sleep better.
Avoid alcohol, cigarettes, and drugs. Personal medication with alcohol or drugs provide easy escape from stress, but the relief is only temporary. Do not avoid or cover up problems that exist; face the problem directly and with a clear mind.
Enough sleep. Adequate sleep gives energy to your mind, as well as on your body. Feeling tired will increase your stress because it can cause you to think irrationally.