Identifying the source of your stress, learning to manage your time, making time for yourself or changing your lifestyle are all techniques that can help you overcome your anxieties and stress. It's really about adopting new daily habits to be able to face the more difficult periods of life more calmly.
Stress is an integral part of a human being's life. A serious illness, a stressful work environment , the loss of a job, a death or a painful event can lead to high stress, it is completely natural. And feeling depressed or anxious can sometimes happen.
If this condition persists for more than several weeks, however, or if it begins to interfere with your relationships or your work, it is important to speak with your doctor. Therapy, medications, or other strategies may help.
In the meantime, there are things you can learn to help you manage stress before it becomes too intense. In this article, find all our tips for improving your stress management.
What is stress ?
Stress is our body's response to pressure. Many situations or events can cause stress. It is often triggered when we experience something new, unexpected or that threatens our self-esteem, or when we feel we have little control over a situation.
We all deal with stress differently. Our ability to cope with it may depend on our genetics, childhood and education, personality, and social and economic circumstances.
When we encounter stress, our body produces stress hormones that trigger a fight-or-flight response and activate our immune system. This helps us respond quickly to dangerous situations.
Sometimes this stress response can be useful: it can help us overcome fear or pain so that we can run a marathon or give a speech, for example. Our stress hormones usually return to normal quickly once the stressful event is over, and there will be no lasting effects.
However, too much stress can have negative effects. This can leave us in a permanent state of alert, leaving us overwhelmed or unable to cope. In the long term, this can affect our physical and mental health .
Why learn stress management?
If you have high stress levels, you are putting your entire well-being at risk. Stress takes its toll on your emotional health, as well as your physical health. This reduces your ability to think clearly and function effectively. Sometimes you can feel completely overwhelmed: the bills will never stop coming, there will never be more hours in the day, and your professional and family responsibilities will always be important. But you can have a lot more control than you think.
Effective stress management will help you break the grip of stress. This will allow you to be happier, healthier and more productive. You will have the keys in hand when you are subject to pressures and challenges.
How to learn to better manage your stress?
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Identify sources of stress.
It is important to identify sources of stress. And it's not as simple as it seems. While it is easy to identify major stressors such as a new job, moving or divorce, identifying sources of chronic stress can be more complicated. It's often very easy to ignore how your own thoughts, feelings, and behaviors contribute to your daily stress levels.
Keeping a journal can help you identify common stressors and how you deal with them. This will allow you to take a step back, to realize what is linked to an event versus a behavior on your part.
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Learn to manage your time
Poor time management can cause a lot of stress. But rest assured, this can be learned .
Break projects into small steps. A big project can seem overwhelming, so tackle it step by step, it will make it much more manageable.
Prioritize tasks. Make a list of the tasks you have to do and tackle them in order of importance. An unpleasant or stressful task? Do this from the start so as not to let things drag on and free your mind.
Don't overcommit. Avoid scheduling things one after the other or trying to do too much in one day.
Delegate responsibility. You don't have to do everything yourself, whether at home, school or work. Give up the desire to control everything, you will get rid of unnecessary stress.
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Get moving, do a sporting activity.
Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries. So even if you don't feel like it, get up and go out for a walk!
Whether it's regular exercise for 30 minutes or small activities throughout the day strung together, the first step is to get up and move. In addition, you will benefit from all the benefits on your health.
We give you some ideas:
- Put on some music and dance.
- Walk your dog.
- Walk or bike to run errands.
- Use the stairs at home or at work rather than an elevator.
- Play or do activities with your children.
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Have fun, relax
It is essential to improve your stress management to know how to carve out time for yourself every day. We must not forget yourself, taking care of yourself is not a luxury but a necessity. If you relax regularly, you will be better prepared to manage stressors.
- Do something you love every day whether it's a hobby, an instrument, etc.
- Adopt a relaxation method like yoga or meditation.
- Remember to laugh and smile. Science says it helps us better combat stress.
- Include time for rest and relaxation in your schedule.
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Have a healthy routine
In addition to regular exercise, several aspects can increase your resistance to stress.
Eat a healthy diet. Start your day off right and keep your energy and mind clear with balanced, nutritious meals throughout the day.
Avoid alcohol and cigarettes. Don't try to avoid or mask stress with substances: deal with problems head-on and with a clear mind.
Get enough sleep. Getting enough sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it can cause you to think irrationally. You can also incorporate micro-naps into your days.
Who can you turn to to improve your stress management?
There is nothing more healing than spending quality time with other people to feel understood and reassured. In fact, pleasant human interaction triggers a cascade of hormones that counteract the body's defensive "fight or flight" response. It’s the most natural stress management tool!
Of course, it's not always possible to have a nearby friend to lean on when you're feeling overwhelmed by stress, but by creating and maintaining a network of close friends, you can improve your coping. stress.
