Simple Steps To Stress Management Techniques For Your Body And Mind

Before we begin with stress management techniques we must first understand, what is stress? Simply put, stress is the "wear and tear" our bodies experience as we adjust to our continually changing environment. It has physical and emotional effects on us and can create positive or negative feelings. As a positive influence, stress can help compel us to action; it can result in a new awareness and an exciting new perspective. As a negative influence, it can result in feelings of distrust, rejection, anger, and depression, which in turn can lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. With the death of a loved one, the birth of a child, a job promotion, or a new relationship, we experience stress as we readjust our lives. In so adjusting to different circumstances, stress will help or hinder us depending on how we react to it.

As we have seen, positive stress adds anticipation and excitement to life, and we all thrive under a certain amount of stress. Deadlines, competitions, confrontations, and even our frustrations and sorrows add depth and enrichment to our lives. Our goal is not to eliminate stress but to learn how to manage it and how to use it to help us. Insufficient stress acts as a depressant and may leave us feeling bored or dejected; on the other hand, excessive stress may leave us feeling "tied up in knots." What we need to do is find the optimal level of stress which will individually motivate but not overwhelm each of us.

In order to manage stress better, it is important to identify unrelieved stress. Being away of its effect on your life isn't enough to reduce the harmful effects of stress. And just as there are many sources of stress, there are many possibilities for its management. However, all require work toward change: changing the source of stress or changing your reaction to it.

To begin stress management, you must first become aware of your stressors and your emotional and physical reactions. Notice your distress. Don't ignore it. Don't gloss over your problems. You will also need to determine what events distress you. What are you telling yourself about meaning of these events? Ask yourself how your body responds to the stress. Do you become nervous or physically upset? If so, in what specific ways?

The next thing to tell yourself is that you can change because anyone can choose to avoid stressors, or reduce their intensity. You can even help yourself by shortening your exposure to stress. Of course you need to be prepared to devote the necessary time and energy to making a change.

In stress management, it is also important to try to reduce the intensity of your emotional reactions to stress. For most people, stress reaction is triggered by your perception of danger whether it's physical danger or emotional danger. So do a self check and ask yourself “Are you viewing your stressors in exaggerated terms or taking a difficult situation and making it a disaster?” Work at adopting more moderate views and try to see the stress as something you can cope with rather than something that overpowers you. As a part of stress management, you can also try to temper your excess emotions. Put the situation in perspective. Do not labor on the negative aspects and the "what ifs."

Learning to moderate your physical reactions to stress can also help relief stress. Try out relaxation techniques that can reduce muscle tension. If you feel that you are too stressed out, speak to your doctor and medication can help you overcome stress for a short period of time.

Part of managing stress is also building your physical reserves. How you live your life dictates how much you can take. If you have the time, try to exercise at least three times a week. Walking, jogging, running or even swimming are great forms of exercise. Try to also eat well. By saying eat well we do not mean expensive meals, instead we are talking about well-balanced, nutritious meals. Try to maintain your ideal weight and if possible avoid nicotine, excessive caffeine, and other stimulants. Be sure to mix leisure with work. Take breaks and get away when you can. And most importantly, get enough sleep!

After managing your physical reserves maintaining some emotional reserves is the next step to take. Try pursing realistic goals which are meaningful to you, rather than goals others have for you that you do not share. Of course be prepared to expect some frustrations, failures, and sorrows in everything you do. But always be a friend to yourself.

Stress Management