Stress Reduction Techniques

One of the more significant causes of reduced efficiency and failure to achieve goals is an overabundance of negative stress. Nowadays it's rare that any of us live without any forms of stress, but there are ways that we can learn to minimize it or even use it to our advantage (light quantities of stress can actually serve as motivation).

But before we look at some stress reduction techniques let's take a quick look at some of the symptoms that unhealthy stress levels can cause:

  • Reduced mental clarity and efficiency.
  • Increased or decreased consumption of food (how people react varies), leading to unhealthy eating habits.
  • Loss of hair.
  • Weakening of the immune system, making us more susceptible to sickness.
  • Headaches.
  • Anxiety attacks.
  • Insomnia.
  • Accelerated or premature aging.

Suddenly the little demon called stress that we all take for granted doesn't look so minor, does it?

The first key to stress reduction is trying to remove causes of stress wherever possible. This isn't always an option since some forms of stress cannot be avoided (such as an illness in the family, financial problems, etc.), but you can train your mind to react to stress better such that you suppress some of its "bite."

Here are some stress reduction tips that can make your life easier:

1.  Become aware of your stressors and your emotional and physical reactions.

  • Notice your stress and its beginnings. It's important that you do not ignore it or dismiss it as an avoidable "fact of life."
  • Try to determine the root causes of your stress. Do particular events stress you out? People? Places?
  • Determine how your body responds to the stress. Do you become nervous or physically upset? Identifying how you react to stress can help you recognize its onset and causes.

2.  Recognize what you can change.

  • Can you avoid some of the actions or situations that triggers stress entirely?
  • Can you reduce their intensity over time by limiting necessary exposure?
  • Can you shorten your exposure to stress temporarily by taking an occasional break, or leaving the physical premises? Sometimes taking a deep breath, counting to ten and clearing your mind can do wonders.
  • Can you devote the time and energy necessary to make a significant change that would eliminate the source of the stress (goal setting, time management techniques, and delayed gratification strategies may be helpful here)?

3.  Reduce the intensity of your emotional reactions to stress. The stress reaction is triggered by your perception of danger and/or fears physical danger or emotional danger, and fears of failure etc.

  • Are you viewing your stressors in exaggerated terms and/or taking a difficult situation and making it a disaster? Life is a rocky road for everyone at one time or another, so it's important to take even the worst situation in stride with the knowledge that no matter how bad things get, they usually get better down the road.
  • Are you expecting to please everyone because I’m telling you that you can’t?
  • Are you overreacting and viewing things as absolutely critical and urgent all the time? Although it's great to take pride in your work and strive to be the best, if you judge yourself too harshly you can cause undue stress.
  • Work at adopting more moderate views; try to see the stress as something you can cope with rather than something that overpowers you. The mind is your strongest asset, and if you can train it to view things in a positive light you'll handle negative situations much better.
  • Try to temper your negative emotions and put all situations in perspective. Try not to dwell on the negative aspects of everything – find the light at the end of the tunnel.
  • Remember that old adage that advises you to slowly count to 10? Often something as small as that actually works.

4.  Take care of your body, because a healthy body is better able to handle the negative elements of stress.

  • Eat healthy, well-balanced, nutritious meals. Try not to consume too much junk food or dine out too often.
  • Maintain your ideal weight or appearance. When you are happy with yourself you are less prone to suffering extreme emotional highs and lows
  • Avoid nicotine, excessive caffeine, and alcohol. Not only are they unhealthy on the body, they can too easily become dangerous pacifiers when you feel stressed.
  • Mix leisure with work. Take breaks and get away when you can.
  • Try to maintain a consistent sleep schedule. A lack of sleep can hurt your immune system, slow down your metabolism and impair your judgement and ability to focus.
  • Exercise, even if it's something as small as a brisk walk every other day. Exercise not only keeps your body healthy, it's also been scientifically proven to combat stress directly.

5.  Don't forget to take care of your emotional well-being.

  • Cherish and respect your mutually supportive friendships/relationships. Friends and family can do a great deal to help you through stressful periods.
  • Pursue realistic goals that are meaningful to you, rather than goals others have for you. Although it's great to want to help or follow others, sometimes you just have to do what's right for you.
  • Expect to be assaulted with the occasional failures and frustrations. You're not going through anything that millions of others haven't also experienced.

Maintain a positive outlook about yourself and life. The optimist knows that stressful scenarios will eventually pass, whereas pessimists allow the negativity to consume them.

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