Stress is called a silent killer for a reason. Things that stress us out every day are slowly killing us. Stress can cause heart problems, diabetes, high blood pressure, headaches and many more conditions. This is why it is extremely important to learn to manage stress.Here are some ways to get your stress under control.
When you’re done reading this article you may also be interested in taking my free Stress & Anxiety Test.
10 Effective Ways To Manage Stress
1 – Exercise
Exercise is an effective stress management strategy. When you workout, you not only shed calories, but you also boost your mood. Endorphins are released into your bloodstream causing a natural high. Try to exercise every morning if you can. On particularly stressful days, opt for an extra exercise session or take a long walk. something that will get your heart pumping and your mind off the stressful situation.
2 – Equal Breathing Technique
The equal breathing technique is a great strategy to manage stress. Breathe in for x number of seconds, and breathe out in the same number of seconds. Focusing on your breathing this way will help you relax and calm down in stressful situations.
3 – Meditation
Daily meditation will train your mind to be relaxed and calm. Many people start their day already at a high level of anxiety and stress. Incorporating meditation into your morning routine will help take you down to normal levels. If you are not used to meditating, start off small. Even a few minutes a day will help manage stress.
4 – Learn To Say “NO”
Most of our stress comes from unnecessary sources. If you are constantly giving in and doing for others, even though your plate is already full, you will just pile on additional stress. Beat stress before it even begins by saying “no”. Here are some tips:
Say “No” when:
- You are already stressed and overwhelmed.
- When you are not feeling well.
- You are doing too much.
5 – Take A Time Out
When something stressful is happening, sometimes you just need to take a timeout. Get up and leave your surroundings or do something different. If you are at work, get up from your desk and go for a quick walk. Do the same thing at home.If you need a break, take a timeout to manage stress. If you can’t leave your environment, find a quiet spot to think and clear your mind for a few minutes.
6 – Live In The Moment
To keep your stress under control, make it a daily routine to live in the moment. This means stop and focus on the things that are going on around you at this moment. Don’t think about what you have to later, or what happened to you in the past, just think about this moment. Use your senses if you need help with this. What colors do you see? What sounds do you hear? Are there any animals or people around talking? Pair this with #5 (Take a Time Out) to manage a stressful situation.
7 – Listen To Something Uplifting
Manage stress with music, or podcasts. Have a playlist ready to go when you feel stressed out. On your playlist, have music that is uplifting. Music is a powerful tool, not only to deal with stress but to boost your mood and get your mind out of a funk. You can also minimize stress by listening to podcasts. I have a few favorites that I listen to every day to help keep me focused and in a positive mood.
8 – Reach Out
Use your close friends and family for support. You have to be extremely selective with the people you lean on. If you choose the wrong type of person for support, they can make your life even more stressful. Just because you’ve been friends all your life or they are related to you, doesn’t make them a good shoulder to lean on when you are dealing with stress. Reach out to someone who will listen to you without judgment.
9 – Create A Positive Attitude
If you are normally pessimistic, this can take some time but it’s well worth it to work on creating a positive attitude. Once you learn how to look at the bright side of things, and change your perspective, you’ll do much better at handling stress. Here are some things you can do to work on creating a positive attitude:
10 – Avoidance
Start managing stress by avoiding it if you can. Write out a list of people, circumstances, and other things that stress you out. Then ask yourself, “how can I avoid these things?” In some cases, there are some actions you can take to totally avoid your stressors. Then there are others that you can’t avoid. For those things, ask yourself, “what can I do to minimize the stress?” For instance, if talking to someone stresses you out, and you can’t avoid them, work on changing the subject when they start saying things that stress you out. Don’t be afraid to be upfront and honest either. Stress can kill you. Your health and well-being are at stake.
Don’t’ let stress run your life. There is no reason why other people or circumstances should steal your happiness and affect your health. Use these 10 effective ways to manage your stress and take control of your life.