Stress is your body’s way of responding to any kind of demand. It can be caused by both good and bad experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger. But this can also be a bad thing, if it is in response to something emotional and there is no outlet for this extra energy and strength.
The definition of Stress
There are several ways to manage stress, and eventually remove it out of your life .
Many different things can cause stress — from physical (such as fear of something dangerous) to emotional (such as worry over your family or job.) Identifying what may be causing it, is often the first step in learning how to better deal with it.
So I’ll try to divide it into a seven-day course for you and I promise it’s not going to be too taxing on the body, as well as on the mind.
How do I manage stress?
1. Acknowledge stress is good
Make stress your friend! Based on the body’s natural “fight or flight” response, that burst of energy will enhance your performance at the right moment. Use it to push yourself that little bit harder when it counts most.
2. Listen to Music
If you’re feeling overwhelmed by a stressful situation, try taking a break and listening to relaxing classical music. Playing calm music has a positive effect on the brain and body, can lower blood pressure, and reduce cortisol, a hormone linked to stress. If classical really isn’t your thing, try listening to ocean or nature sounds, they deliver the same effects.
3. Learn from the best
When people around are losing their head, who keeps calm? What are they doing differently? Learn from the best, and copy what they do.
4. Practice deep breathing
This is one of the most important things you can do immediately. You can force yourself to relax by deep breathing. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down.
5. Exercise (Even For a Minute)
Exercise doesn’t necessarily mean power lifting at the gym or training for a marathon. A short walk around the office or simply standing up to stretch during a break at work can offer immediate relief in a stressful situation. Getting your blood moving releases endorphins and can improve your mood almost instantaneously.
6. Know your trigger points and hot spots
Presentations, interviews, meetings, giving difficult feedback, tight deadlines. Make your own list of stress trigger points or hot spots.
Knowing what triggers it is powerful information, as you can take action to make it less stressful.
7. Stop burning the candle at both ends
Lack of sleep, poor diet and no exercise wreaks havoc on our body and mind. Kind of obvious, but worth mentioning as it’s often ignored as a stress management technique. Listen to your mother and don’t burn the candle at both ends!
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