There are numerous things in\nlife that contribute to our stress level. Some things can be controlled while\nothers are simply put…out of our control. Either way it’s not the stress that\ncauses an issue it is our reaction to the stress.<\/p>\n\n\n\n
How can I change my reaction\nyou might ask? There are simple answers however implementing them is not always\neasy.<\/p>\n\n\n\n
How to change your reaction to stress<\/strong><\/p>\n\n\n\n First of all determine what is within your control<\/strong>.\nFor example are you stressed because you have over-extended yourself? Can you\nsimply get out of some of the activities you have taken on? Do you constantly\nvolunteer then wish you hadn’t?<\/p>\n\n\n\n At one point in my life I was\ninvolved in several clubs, committees, and I worked about 60 hours a week. I\nwas completely stressed out because I didn’t have enough time in the day to\naccomplish all I wanted to and had obligated myself too.<\/p>\n\n\n\n Then evaluate and identify the uncontrollable issues<\/strong> like a boss that\nyou don’t see eye to eye with. Frankly the boss probably isn’t going to go away\nso you have to do something on your side to work thru this stress.<\/p>\n\n\n\n Maybe your spouse\u2019s job makes\nthem unavailable to help in the home or with children. Whatever the stress\nis…identify it.<\/p>\n\n\n\n Make\na list and note all stressors<\/strong> separated by uncontrollable\nand controllable stress. Then begin devising a plan to make change in your\nlife. You may want to back up and drop a few activities. You may need to\ndevelop a plan to deal with uncontrollable stressors.<\/p>\n\n\n\n It is also good you use a\njournal to track your stressors. Take note of the situations that get you\nstressed up and your response to it.<\/p>\n\n\n\n Write down the environments\ninformation, your feelings, thoughts, circumstances, people and generally, how\nyou reacted to those stressors. The notes can assist in you in dealing with\nyour stressors.<\/p>\n\n\n\n Effective\ntips for dealing with stress<\/strong><\/strong><\/p>\n\n\n\n Some great things I have\nfound to relieve stress are as follows:<\/p>\n\n\n\n Tip#1:\nDeep Breathing Exercises<\/strong><\/p>\n\n\n\n At least 10 breaths in and\nout. You hold that deep breath as long as you can then exhale…slowly till all\nbreath is gone. Do this in the morning…right before or during a stressful\nmoment.<\/p>\n\n\n\n Tip#2:\nTake a Hot Bath<\/strong><\/p>\n\n\n\n Now I realize some men are\nopposed to a bath vs. a shower however, a bath is more relaxing. Dim the\nlights, light a candle. Put some nice fragrance in the water.<\/p>\n\n\n\n Tip#3:\nExercise!<\/strong><\/p>\n\n\n\n Exercise is a great stress\nreliever. Go for a walk, play a game of racket ball or tennis, get on the\ntreadmill or bike. Whatever it is do something physical (sex included).<\/p>\n\n\n\n All forms of physical\nactivity causes decrease in stress hormones production. It also causes increase\nin the good feeling endorphins production of the body.<\/p>\n\n\n\n Tip#4:\nPositive Reinforcement<\/strong><\/p>\n\n\n\n Thinking positive thoughts,\nsaying them out loud, surrounding yourself with a positive environment…nice\npictures, flowers, things you like and colors that are soothing…pastels are\nbest.<\/p>\n\n\n\n Reach out to your friends and\nfamily as they can offer great support. Most times, older friends and family\nmembers might have gone through what you are passing through at the moment.<\/p>\n\n\n\n Tapping into their support\nsystem will be very useful. They can offer ideas and suggestions that can get\nyou back to your goodness. It is always advised that you reach out to people\nthat can offer support when in stress than handling it alone.<\/p>\n\n\n\n Talking to someone has two\nbasic functions; they ease the already built up tension that causes stress and\nalso distracts you from the thoughts that cause stress.<\/p>\n\n\n\n Tip#5:\nEat properly<\/strong><\/p>\n\n\n\n A high fat, high carb diet is\nonly going to acerbate your problems. Eat a diet high in veggies, grains, and\nprotein. Mental foods!<\/p>\n\n\n\n Stop excessive snacking as\nstopping it can have positive effects on you. It boosts health which in turn\ngives the required strength and liveliness to handle stress.<\/p>\n\n\n\n Tip#6:\nRejuvenate Yourself<\/strong><\/p>\n\n\n\n Take time out once a day or\nweek that is just your time to do what you want. Go to a movie, play golf,\nread, practice your instrument, etc….Your special time for rejuvenating.<\/p>\n\n\n\n Tip#7:\nGet enough sleep!<\/strong><\/p>\n\n\n\n Sleep deprivation is one of\nthe worst things we can do to our bodies. The best time for your body to\nrejuvenate is between 11pm and 2am so if you go to bed at midnight you are\nmissing some rejuvenating time.<\/p>\n\n\n\n Also at the minimum six hours\nis needed to feel rested. And oversleeping is not good…it depletes our\nenergy.<\/p>\n\n\n\n Chronically stressed persons\nare basically those who usually have inadequate sleep they also suffer from\nstress related insomnia.<\/p>\n\n\n\n To improve and encourage\nfalling asleep, make it a habit to prepare one hour before your bedtime. You\ncan read a book you enjoy, meditate, listen to a music that calms you down etc.<\/p>\n\n\n\n Also, try as much as possible\nto maintain a particular sleeping time. This is so that your body system will\nget used to it and then adapt to the routine.<\/p>\n\n\n\n Tip#8:\nSet boundaries<\/strong><\/p>\n\n\n\n The list of your stressors\nwhich is already prepared will help you set boundaries. They are certainly many\nof your daily commitments that are really important, these commitments cannot\nbe avoided.<\/p>\n\n\n\n However, they are other\ncommitments that can be left out. They can be left to be done by other people\nor left entirely because they are not so important. Not accepting more\ncommitments than you can handle is a very good way of handling stress.<\/p>\n\n\n\n Generally, learn to say \u2018no\u2019\nto what you know can stress you out. For instance, you have little time and you\nare given too many tasks to complete in that very little time and obviously,\nundertaking that task will stress you, rejecting it is a good way of reducing\npotential stress.<\/p>\n\n\n\n Step#9:\nManage your \u2018To Do\u2019 list<\/strong><\/p>\n\n\n\n The commitments that cannot\nbe left out can still stress us if they are much and not done with plan. Everything\ncannot be done all at once.<\/p>\n\n\n\n The list of things in your\n\u2018To Do\u2019 list needs to be done in order of priority. Start doing those things that\nneed immediate attention and leave then others that can come afterwards.<\/p>\n\n\n\n The task should be broken\ndown manageably and spread out to be accomplished in days, weeks or even months\nconsidering their nature and priority. Simply put \u2013 manage your time!<\/p>\n\n\n\n Step#10:\nDevice management<\/strong><\/p>\n\n\n\n Device management is another\nuseful step in managing stress. It has been observed that people who are always\non social media and constantly checking on their mails have a great deal of\nstress.<\/p>\n\n\n\n In this regard, it is\nadvisable to give yourself and your device a break. Make a decision to not go\nonline every evening or on weekends.<\/p>\n\n\n\n Step#11:\nSeek professional assistance<\/strong><\/p>\n\n\n\n If after doing all you can to\ndeal with stress and you still feel stressed out, it is then time to seek help\nfrom professionals.<\/p>\n\n\n\n Psychologists or other mental\nhealth professionals can help a great deal because they received training to\nhelp you in dealing with stress and generally improving your health.<\/p>\n\n\n\n Step#12:\nTurn away from alcohol, nicotine and caffeine<\/strong><\/p>\n\n\n\n When alcohol is taken in\nsmall quantity, it acts as a stimulant but when taken in large quantity, acts\nas a depressant. Nicotine and caffeine are stimulants that can increase stress\nlevel instead of reducing it.<\/p>\n\n\n\n Alcohol, nicotine and\ncaffeine are not helpful ways of reducing stress. Instead of taking them, try\nas much as possible to drink water, natural fruit juices or even herbal tea.\nThey will definitely keep you hydrated as this will help reduce stress.<\/p>\n\n\n\n Refined sugar should also be\navoided. These refined sugars can be seen in many manufactured products like\nbread and so on.<\/p>\n\n\n\n What refined sugar does is to\ncrash with your energy and this will make you feel tired in no time. As a rule\nof thumb; maintain a balanced diet and eat healthy at all times.<\/p>\n\n\n\n