10 Tips to Relieving Chronic Stress
It is one thing to understand that stress can have serious results on our brain and body. But it is quite another thing to understand how to break out of the chronic stress cycle. Here is a compilation of stress management techniques drawn from a number of sources:
Keep a daily stress journal. The purpose of this is to identify how much stress you are under, stress triggers, and ways to reduce stress. It will take some time to identify trends and triggers.
After you identify the triggers or sources of your stress, really analyze it. Look for the positive and the negative aspects of your stress. See what actions you can take to change how these triggers affect you.
Develop a positive attitude about your circumstances. Learn what you can control and how to let go of what you cannot control. Be kind to yourself. Positive self-talk will change your attitude.
Say no to things or people that will increase the stress in your life. Be firm but polite when saying no. You will be relieved that you haven’t over-extended yourself.
Develop emergency stress stoppers. When you are feeling overwhelmed at work, home, or at everyday events pull out some immediate stress relief. Here are some emergency stress stoppers:
Count to 10 before you speak
Take 3 – 5 deep breaths
Walk away from a stressful situation and say you will handle it later
Go for a walk
Don’t be afraid to say ‘I’m sorry’ if you make a mistake
Set your watch 5 – 10 minutes ahead to avoid the stress of being late
Break down big problems into smaller parts. For example, answer one phone call a day instead of dealing with everything at once
Drive in the slow lane or avoid busy roads to help you stay calm while driving
Smell a rose, hug a loved one, or smile at your neighbor
Consider meditation or prayer to break the negative cycle
(heart.org, Four Ways to Deal with Stress)
Finding closure: Doing things you enjoy is a natural way to fight stress; try to do at least one thing you enjoy every day; make time for your interests or hobbies
Learn and practice relaxation techniques: To relieve stress, relaxation should calm the tension in your mind/body; yoga, tai chi, progressive relaxation and meditation are good forms of relaxation. With practice you should be able to use any of these skills to experience relaxation.
Practice good eating habits: Avoid too much sugar; eat plenty of fruits and vegetables, whole grains and lean protein. B vitamins, especially folic acid and vitamin B12 are known to prevent mood disorders including depression. You can find these vitamins in spinach, romaine lettuce, lean chicken breasts, meat, fish, poultry and dairy products.
Don’t rely on alcohol, drugs or food to help you fight stress.
Be organized and manage your time wisely.
It can be hard work to get back to balance. However, the effort is worth the payoff.
Buettner, D. (Jun. 6, 2012). 4 easy stress management strategies. Retrieved April 10, 2015 from http://www.psychologytoday.com/blog/thrive/201206/4-easy-stress-management-strategies
Four Ways to Deal with Stress. Retrieved April 9, 2015 from http://heart.org/HEARTORG/GettingHealthy/StressManagement/FourWaystoDealWithStress/Four-Ways-to-Deal-with-Stress_UCM_307996_Article.jsp
Health and Balance. 13 Tips to Manage Stress. Retrieved April 11, 2015 from http://www.webmd.com/balance/guide/tips-to-control-stress