Are you feeling stress in daily life? Do you confronted with deadlines, high expectation and huge workload? Do you not able to keep up a quality life under pressure? Is it seems like that stress is unavoidable in regular life? Sometime you may feel nothing you can do to reduce trace. You are responsible enough and the tasks you can do are continuously getting more demanding. Then you’re feeling entirely helpless .
But there are many different steps you can follow to better cope with it. Here are some effective and scientifically proven ways to overcome stress.
I must say that the way you deal with it can make all the difference. It is the difference between those who are exceptionally successful and those who are average.
“It’s not stress that kills us; it is our reaction to it.”
When stress come on the way?
When different responsibilities placed on us which exceed our ability to deal with it effectively then it arises. It is the body response to a potential danger.
Why you should learn to overcome stress?
When you’re feeling stress, normally variety of hormones is released in your body. They actually help you to quickly respond to the dangerous situation. In modern lifestyle of “fight or flight” response actually triggered stress hormones can become a great hindrance. When it comes on regular basis with prolonged periods of stress our survival becomes harmful to our health.
Later on I will discuss on negative side effect of it. But you must note that some common problem like high blood pressure, diabetes, heart disease, insomnia, anxiety arises because of stress. Here are,
15 Most Powerful Practical Ways to Overcome Stress
1. Meditation / mindfulness
One of the most effective way of reducing the stress significantly is meditation. It helps to overcome the pressure on you if you start and follow diligently. Check more on why you should start meditation here.
In general stress can’t be avoidable. But you can keep stress at healthy and balanced level with mediation. In many scientific studies it has been proven .A case study of 3,515 patients by John Hopkins University found that mindfulness meditation improve the anxiety.
Most of us assume that meditation is nothing more than relaxation technique. But actually it is a concentration technique that promotes mindfulness. Therefore it can have far effective than sleeping or sitting around.
Beginners who want to reduce stress can explore an excellent program called “Mindfulness-based Stress Reduction” that was developed by Professor Kabat-Zinn in the 1970s. The program was specifically developed to use mindfulness meditation to overcome stress.
Exercise is can play the vital role in reducing the effects of stress. When you do physical activity it actually release endorphin that make you feel good and offer a welcome distraction from your daily stresses and anxieties. Exercise is an integral part of stress management.
How much time you need to exercise? You don’t need to spend countless hours at gym. Any form of physical activity is just fine. 10 minutes of activity are enough to help you experience the stress-relieving benefits of exercise. For getting full benefits of exercise you can spend 30 minutes.
3. Healthy food
Food is the fuel that yours body needs to act properly and to balance the effects of stress. So to maintain stress effectively healthy diet is necessary. It keeps your body healthy, strong and properly nurtured, which is very much essential to fight with stress.
Research says that some foods, like complex carbs, calm the brain by releasing various chemicals, such as serotonin. Other foods, such as oranges and fatty fish, have been shown to effectively reduce stress hormones. Further research on stress has been highlighted that drinking water can help to relieve stress.
Another important and highly effective tool is yoga. The practice of yoga does not only relieve stress, but it also releases tension.
Yoga combines essential techniques to calm the mind and body, by combining physical stretches, controlled breathing and muscle strengthening.
Study found that yoga could effectively reduce stress and anxiety. The scientists concluded from the findings that practicing yoga accomplished more effective results than simply relaxing.
It is well-known fact that if you are not sleep well or not doing it sufficiently, you’re more likely to feel stressed. Sleep is closely interrelated with it.
Give your body the necessary amount of sleep it demands. You will definitely see the great impact on your well-being. Sufficient sleep helps the body regenerate and fuels your mind and energy level.
In various studies it’s found that when sleep was decreased the stress level increased.
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6. Social engagement
You may notice that when you talking with the person you trust help you quickly to calm down. Social engagement is the easiest and quickest solution to overcome stress. When you are around a good friend, the feeling of being safe will release stress reducing hormones from your body.
If someone address your issue and help to find the ways out then it’s really great. But the reason behind engaging socially is to simply help you to reduce stress .The people you engaged with may not fix your problem but they may a good listener.
7. Time management
When too many challenging task assign and you don’t have enough time to manage all the responsibilities then stress come. Hence time management is very much crucial to maintain the stress level.
You can’t reduce the number of task. But you can do, however, is properly manage the time you have available though priority setting. A scientific research on 525 employee indicated that time management behaviors could reduce the impact of stressors. One study on stress also shown that the buffering effect of time management behaviors on perceived stress was greater than leisure satisfaction activities.
8. Simple life
Generally our lives are filled with responsibilities, task and activities in which some are of no use. Some activities may be entertaining but don’t provide any true value to your life. Pursuing these activities increases unnecessary stress.
Actually it comes from complexity. It’s important to introduce simplicity in life. It helps you to get better organized and be more productive.
For more information on how to make life simple one read my one of the popular article here.
9. Focus on decision-making energy
When asked why he’s always wearing the same T-shirt, Mark Zuckerberg, founder of Facebook, responded:
“I really want to clear my life so that I have to make as few decisions as possible about anything except how to best serve this community. […] and I feel like I’m not doing my job if I spend any of my energy on things that are silly or frivolous about my life, so that way I can dedicate all of my energy towards just building the best products and services.”
If you ask me the causes of my stress then some common facts will come. Like heavy workload, tight deadlines, relationship problems and family issues. But, maximum time I have found later on that due to the unstructured behaviour in the workplaces and daily life caused my stress. So sometime you may also noticed that you have wasting time and energy on other issues on same unstructured way. And in doing so, you have less energy to spend on the major challenges you have , which in turn causes stress.
Barrack Obama spoke about something similar when he said:
“I’m trying to pare down decisions. I don’t want to make decisions about what I’m eating or wearing. Because I have too many other decisions to make. You need to focus your decision-making energy. You need to routinize yourself. You can’t be going through the day distracted by trivia.”
The scientists found that the decision making process draws on the same energy reservoirs used for self-control. It was therefore highlighted that meeting decisions reduces physical stamina, persistence and contributed to increased procrastination.
After every decision you make, you lost some of the decision making energy you reserved. Making a choice induce a state of mental tension. Hence the solution is the reduction of number of (unimportant) decision you meet. Sticking to your routines can effectively help you to reduce stress.
10. Keep a stress diary
The biggest problem almost all of us let stress go unnoticed. We all experience it, but we seldom take the time to record it. Keeping a stress diary can be helpful in identifying the root cause . After all, by developing an understanding about the factors that increase stress, you’ll be in a better position to reduce these factors. That’s where the idea of a stress diary comes in handy. By recording the different types of stress you experience on a regular basis, you can find patterns and analyze the causes more closely.
It therefore can be a valuable technique to quickly learn how you can better cope with the different stressors you is confronted with. Even more importantly, it helps you to reflect on the way you currently react to stress. This kind of insight helps you to develop better and healthier reactions to stress.
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11. Do more of what you love to do
Doing things you’re not excited or passionate about can sooner or later contribute to the feeling of being stressed. If you have to pursue another person’s dreams or aims, you’ll run out of motivation quickly. At the same time, the pursuit of your own vision will give you a sense of fulfillment. Even more so, going the extra mile is not at all stressful, if you’re truly passionate about what you do. Doing what you truly love can ignite a powerful energy within you. The stress-reducing benefits, however, can also be gained by finding hobbies or leisure activities that enrich your life.
If you’re able to include more of the activities you love in your life, you can significantly reduce it. As a positive side effect, spending more time doing what you love will make you feel better and helps you to relax.
12. Learn to say ‘no’
Saying no is not easy for us. It makes us feel uncomfortable. Having to turn down a request can therefore be quite a struggle. But in the reality , it’s simply not possible to accept all requests you’re confronted with. You cannot be in everyone’s good book.
If you are being capable of saying ‘no’ to unimportant, irrelevant or time-wasting requests can therefore you will contribute greatly to a reduction of your stress.
13. Keeping the ‘Big Picture’ in mind
We often give attention on a specific task with narrow focus. We can’t able to see the “Big picture” of the things and trapped in the box by not going through out of box thinking. When we involved heavily to complete a given task , we actually lost the track of importance and priority.
It actually means that we attribute too much important to things that are not important at all. In doing so we increase our stress.
You may experience that some of your colleagues or friends who got obsessed about things that were not at all important. The ability to identify the same kind of irrational behaviour within ourselves, however, can be quite difficult. By continuously evaluating the outcome of our task, you can properly evaluate their importance and in doing so, reduce stress.
Another aspect of keeping the ‘Big Picture’ in mind is that it helps us to remain motivated and energized. Especially when you’re confronted with difficulties, it’s all the more important to remember the higher purpose of your task. Going the extra mile might not be pleasurable. But if you do know exactly what you are doing it for, it’ll be less stressful.
14. If-then plans
It is a highly effective tool which will give you a concrete strategy on how to react on a situation.
Developing if-then plans is not very difficult task. All you need to do is to think about a stressful situation you’re regularly confronted with and a desired response.
For example, “If my workload becomes unbearable, then I will strictly focus on the high-priority tasks.”
15. Take a break
Yes the last one, if anything else fails, take a break! Even a 15-minute ‘timeout’ can help you to calm down. When you take a break it actually decrease lots of stress and recharge your energy.
You must check my article on weekend here.
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