How to Reduce Stress
What can we do to help ourselves?
Follow this guide to spot when stress can become a problem for you, and practise the tips suggested to help manage it.
There are three different ways to consider managing stress which is becoming a problem for us:
Change our perceptions of the stressor
Change our reactions - take control over our physical state / reactions
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The first option, to change or remove the stressor, can sometimes be possible just from a change in routine. Often, however, it is not the incident or issue itself that creates the problem, it is our perception of it. So, for example, even if you are unable to avoid going into work, you may be able to look at other ways to help yourself manage your stress when you are there. For any stressful event or situation in your life, remember to keep the following guidance in mind:
- Accept offers of practical help from others
- Look after yourself through regular exercise and healthy eating
- Limit any harmful behaviours (e.g. drinking, smoking, or other use of drugs)
- Focus on one thing at a time - prioritise what is most important first
- Know your own limits - do not expect too much of yourself
- Talk to someone you trust
- Let off steam in a "safe" way
- Try to reward yourself for what you achieve (no matter how small!)
- Try to spend time with people who reward you for what you can do, rather than criticise you for things that are difficult
- Take time out if you can
- Take control over any choices that you have
- Think about how your reactions are "fed" by your anticipation of what is happening, and your memories of how you have felt before
- Think about your own perceptions of yourself and others - what part is that playing?
- Consider other explanations / possibilities for understanding what is happening
- Think about your thinking - are your thoughts "balanced" - or are you only seeing things from one point of view
- How calm are you feeling right at that moment?
- Control your breathing, take deep breaths from deep down in your lungs
- Use a meditation / relaxation technique regularly
Why bother with relaxation?
Relaxation techniques can enhance your quality of life and your well-being, and are endorsed by health practitioners internationally. These techniques have many uses: in physical health services, mental health services, everyday life, and they even have a place in helping healthy growth and development in children and babies. They can be practised individually, in groups or together in couples. They have a well-established positive impact on blood pressure; can boost the immune system; and can enhance concentration and learning ability for those that regularly practise them.
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