How to cope with stress


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How to cope with stress

  1. 1. How to Cope with Stress using Effective Stress Management Exercises- Healthy Coping With Stress When finding strategies for coping with stress and anxiety, it isimportant to remember that various coping mechanisms, including relaxation, can be helpful whenused correctly. BUT, over-using any one method for coping with stress can become harmful overtime. Learn to build coping skills that stand the test of time.- Decrease stress at its source. If relationships are causing stress, working on settingboundaries or on becoming more assertive may be helpful. If too many demands on your time arecauses of stress for you, it may be beneficial to work on setting priorities and limits, and cut backon things that youre able to let go for the time being. Some of the first stress managementexercises you may want to try involve dealing directly with the sources of your stress.- Physical activity. Yes, exercise. The reason? Physical activity helps to use up the excessenergy produced by the stress response. In fight-or-flight mode, the body is ready for intensephysical activity. By exercising, the stress response runs its course, and the body returns to aphysiological normal. Physical activities are - literally - great stress management exercises.- Creativity. Hobbies and creative outlets can be excellent stress relievers. Try out the creativeexpression relaxation to experience creativity as an example of one of the many possible creativestress management exercises you can use.- Take care of yourself. Treating yourself well is a good way to cope with stress. If you havegood physical and emotional reserves, you are better prepared to handle stress that comes yourway. Do things you enjoy, treat yourself, talk kindly to yourself.... in other words, treat yourself likea friend.One way to take care of yourself is with massage. Learn to self massage and learn how stressaffects the body.- Time management. Managing your time effectively can significantly decrease stress. Avoid thetrap of over-scheduling by prioritizing tasks and putting free time into your schedule.- Decrease procrastination. Procrastination can add to your stress - when things are put off, youare always working under pressure, which is stressful! Using a schedule and rewarding yourselfare ways to prevent procrastination.- Sleep. Make sure you are getting enough sleep. Even a few hours of missed sleep affects yourmemory and concentration significantly.- Reward yourself. Plan to treat yourself after completing a task. Rewards do not have to beextravagant. A reward can be a simple, small treat like watching a movie, taking a warm bath,playing a game, or listening to music.- And the NUMBER ONE STRATEGY for stress management is ... RELAXATION. Relaxationis helpful because it reverses the stress response.
  2. 2. How Can I Manage My Time Better? Time Management ExercisesYour use of time can truly make or break you. You can either get more done in less time or less done in far more time than its worth!If you struggle with time management, perhaps its time to take a look at some tips. However, the truth is, there are no pre-set time managementrules. What works for your friends, may not work for you, and thats okay.Consider the following exercises while you build your time management skills:1. Close your door and turn off the phone. If you have an important task at hand, its important that you avoid unnecessary interruptions. Sittingalone can certainly help you to clear your head. Also, if you have Internet access, resist the urge to go online to time-wasting websites, like Twitter,MySpace, or Facebook.2. Have a place for common items. When you get home, place items like your keys and wallet in the same place. The next time you go out, therewill be no question where theyre located and you wont waste precious time looking for them.3. Change your behavior. If youve identified a certain behavior thats counterproductive to your time management, take steps to correct thisbehavior. • For example, if you always take a long lunch, make it a point to set a timer so you can return to your duties on time.4. Minimize and organize your documents. Even though a lot of information is digital these days, it doesnt mean you should keep every email,file, or document on your desktop. • Delete whats unnecessary, organize files in folders, and only keep documents that youre actively using at your fingertips.5. Estimate your time. Whether youre doing a work assignment or something fun, plan in advance how long you think it will take. As long as youremain aware of the time, you wont suddenly lose a few hours without realizing it.6. Less planning, more action. How often do you find yourself thinking about what you have yet to do? Merely thinking about the future wont getyou anywhere. • Strive to live in the "now" and take action to complete your tasks.7. Avoid procrastination. This is a difficult one for most people! When you keep putting something off that you need to accomplish, you tend tospend more time thinking about the fact that you have to do it when you could have already completed the task. • Quit making excuses and work up the willpower to do the things you hate to do. Once you do it, youll strengthen your resolve and build momentum.8. Set goals. Setting goals is an important part of any plan. When youre working, its far easier to track your progress and complete your task moreefficiently if you have a specific goal to achieve.9. Reward yourself. Ensure you reward yourself for a job well done. A reward will motivate you to get through the tougher tasks and avoidprocrastination. • Its important to have some fun in life!10. Take breaks. Its important to be self-disciplined, but you dont want to overdo it and burn out. Mental breaks will actually boost yourproductivity because your mind has a chance to reflect, rejuvenate, and repair itself subconsciously. • Schedule frequent 10-minute breaks to clear your mind.Final AdviceThe most important thing to remember about time management is to find something that works for you personally. Start by paying attention to yourhabits and decisions so you can better identify when you feel tempted to waste time and procrastinate.Just be sure to keep taking steps in the right direction and youll soon conquer the time wasters that have kept you from success for far too long!