Lady's slipper.
Learning to Manage Stress
In today’s social climate stress is something that we
just tend to accept as a part of our home
and work environment. We are taught that one must learn
to relax and take charge of
one’s reactions to external events, people and
circumstances.
In this way one will find peace and remain in proactive control over the emotions
that tend to get the better of us throughout our day.
However, dealing with stress in an effective and
efficient manner goes beyond simple relaxation techniques and into the realm of
effective stress management strategies.
Effective stress maintenance involves managing what you
eat, how you think,
the manner you treat your body, what actions you take on
a consistent basis,
how you deal with social interactions, and what you tend
to avoid doing.
These key factors of stress management are the foundational
blocks that will help you to build harmony with yourself, others and your
immediate environment. Cultivate them and apply them into your daily routine,
and you will find bliss where others only find havoc and mayhem.
This post is for information purposes only. Please seek the guidance of
your physician before undertaking any strenuous exercise or nutritional
program.
Stress-less Nutrition
Managing our daily levels of stress always begins with
our food indulgences. There are many foods that we consume regularly that can
aggravate and elevate stress levels quite considerably. On the other hand,
there are also nutrient rich foods that tend to settle the body and naturally
calm the mind, thusly assisting with the reduction in stress levels and allowing
for greater clarity of thought at times when our emotions tend to get out of
hand. Here are some Nutritional suggestions to assist you with your stress
management goals and objectives:
Energy in a Liquid
We all know and understand that a vast percentage of our
body is made up of water. It therefore makes sense that water would provide you
with the support you need to handle stress more effectively. In fact, making
sure that you stay hydrated throughout your day is essential as it will boost
your levels of energy and enable you to work through circumstances with more
vigor and persistence.
Another important liquid/herb that will help you to
control your levels of stress is green tea. Green tea provides the body with a
natural antioxidant boost. Antioxidants fight free radicals that tend to ravage
a body under stress, therefore promoting a greater sense of health and
well-being.
High Protein Intake
Protein is a natural energizer. It will do more than just
fill you up and stop your hunger cravings; it will also keep your blood sugar
levels stable throughout the day. Focus on consuming foods that are high in
protein including tofu, eggs, yogurt, shellfish, salmon, tuna, lean red meat,
chicken breast, and whey protein that you can purchase in a shake.
High Green Veggie Intake
The best source of carbohydrates for invigorating energy
levels and for reducing stress can be found in green leafy vegetables. Go
shopping today and purchase a large variety of green leafy vegetables and mix
them into your meals. Apart from these types of foods you should generally keep
to a low carbohydrate diet.
Whole Grains
Whole grains are another great source of energy rich
foods that will assist in keeping your stress levels at manageable levels.
Low Saturated Fats
Focus on consuming foods that are low in saturated fats.
Instead choose foods that provide you with essential Omega 3 and 6 fatty acids
providing you with ongoing and lasting energy. They are also essential for the
health of your heart, joints, brain, skin and for ongoing digestive health.
Foods that contain high quantities of Omega fatty acids include raw oils, nuts,
seeds and avocado.
Regular Healthy Snacks
Eating foods regularly throughout your day is okay, as
long as you focus on consuming high energy rich foods. Snacks rich in natural
energy will provide you with boosts that will help you manage potential stress
more effectively throughout your day.
As a general rule, we should be eating small meals every
4 hours in order to keep our blood sugar levels stable. Four hours after
eating, our blood sugar levels usually begin to drop, which leads to mental,
physical and emotional fatigue that naturally increases stress levels.
Supplements
Taking daily supplements that are rich in beta carotene, Vitamin C, B and E will
help fight the damaging effects of free radicals on the body.
Stress-less Mindset
In a lot of ways stress is only a perspective; or in
other words an illusory representation that we create of an event or
circumstance in our minds. We either see these events in a positive light or we
feel that we have little control, and therefore the consequences of the
circumstances tend to overwhelm us — as a result our stress levels are
intensified.
By learning how to control the mind, you will also learn
how to manage your stress levels more effectively. Here are a few suggestions
that will assist you with managing your personal psychology:
Become an Optimist
Look at every situation from an optimistic point of view.
See everything as having a silver lining that you may not yet be consciously
aware of. In this way you will have the upper-hand and will not allow your
stress the get the better of you.
Ask Effective Questions
The people who deal with stress most effectively simply
ask better questions that lead them away from stress and into harmony.
Next time you are dealing with a situation that you
perceive as being stressful, take a moment to notice the types of questions
that you are persistently asking yourself within the recesses of your mind.
Then ask yourself the following:
Are these questions helping me to deal with your stress
in an effective and proactive manner?
Are these questions enhancing and aggravating my stress
to even higher levels?
The questions you must be asking yourself should be
focused on solutions and outcomes that will help minimize your levels of stress
and bring your body, heart and mind into harmony.
If you would like to gain a deeper perspective and
insight into questioning strategies, than have a read of any blog article that
I posted on miWisdom. The blog is about gaining wisdom from life’s small and
sometimes insignificant experiences. At the end of each post I present
questions that stimulate solution type thinking and expand concentration and
awareness about the topics of discussion.
Think About the Bigger Picture
Gain perspective about the situation by thinking BIG.
Will this really matter longterm?
Will it make a real difference to my life in a negative
way even if things don’t go as I imagine?
What is the worst possible thing that could happen?
Is it really as bad as it seems?
How will I look back upon this situation in 5 to 10 years
or even next week?
I hope that you get the idea. It is all about gaining
perspective by thinking BIG.
Adjust Your Standards
Sometimes we stress unnecessarily because our standards
are simply too rigid and inflexible. Are you the type of person who wants to
make sure all things are perfect? Or maybe you are the type of person who has
to be in control of absolutely everything? If you are one of these people, than
maybe you should think about adjusting your standards and giving yourself a
break every now and then.
If your standards are inflexible and too rigid then they
may well be stressing you out unnecessarily. Think about it… what you perceive
as being imperfect, others may perceive differently. Your standards are not
other people’s standards. So give yourself some slack and quit stressing over
perfection or control.
Reframe Circumstances
Reframing means to change your perceptions about the
circumstance in a way that will promote a positive outlook and motivate you to
take action.
How could this situation be perceived from a different
angle?
What is really funny about this that I hadn’t noticed?
How would Mahatma Gandhi see this situation differently…
and what would he do about it?
Meditate & Visualize
Both meditation and visualization is known to be
beneficial for easing stress levels and centering the mind. Do a Google search
or visit your local bookstore and read about the practices of meditation and
visualization. It could be one of the best decisions you make.
Utilize Affirmations
Affirmations are words and phrases that you say and
repeat to yourself on a regular basis. Psychology has shows us that words have
a powerful impact on our emotional health and wellbeing. Simply put, the words
and phrases you use on a daily basis create the emotions you experience at any
moment in time. Repeat words that are of a positive nature and focused on
solutions, and you will find that over time these words and phrases will indeed
transform your emotional state and help you to climb out of the doldrums of a
stressful existence.
Everyday in every way, I am feeling more calm centered
and relaxed.
Repeat and repeat over and over and over again.
Emotional Control
Anger and overwhelm are two emotions that tend to build a
lot of negative stress within the human body. Gaining emotional control over
these two emotions can be achieved by applying all the above mentioned
psychological strategies. However as always, the first step of control is all
about recognizing these emotions when they pop into your mind. Once you have
them under control, you will naturally see your stress levels subside.
Acceptance through Forgiveness
Many times we stress because we tend to hold onto bitter
feelings towards other people. Sometimes all it takes is to simply forgive and
forget and the stress will naturally wash away like an autumn shower drizzle.
Stress-less Body
Our body is the vehicle that keeps us going and moving
forward throughout our day. However, when it comes to stress it is our body
that suffers the most from the consequences of our constant destructive
emotions. As a result our body responds in negative and lethargic ways that
could potentially lead to health concerns in the future. It is our responsibility
to read our bodily signs and balance both rest, activity, work and play
appropriately.
Here are some suggestions for a stress-less body:
Laugh Your Way Out of Stress
The benefits of laughter have been widely documented.
Laughter has been known to aid in promoting health and it also assists with
reducing the effects that stress brings to the body.
Learn to laugh at yourself, watch comedies on TV, laugh
about life and with your friends, and finally if nothing else works, simply
faking laughter has also show to have tremendous value. The great thing about
laughter is that once you start, you just can’t stop, and the effects on
lowering your stress levels are instantaneous.
Sex Can Help Too
Sex is a popular form of extracurricular activity and a
way to get your mind diverted and focused away from the stress that tends to
linger around in your life. It’s also a great form of exercise that has many
associated health benefits.
Massage
We keep and store a lot of our tension within specific
areas of our body. A professional masseuse will be able to identify and ease
the tension within these areas, which will lead to a greater sense of
well-being and harmony.
Progressive Muscle Relaxation
This involves progressively relaxing every muscle of your
body one muscle at a time up until your entire body is completely at ease. Best
results come if this exercise is accomplished while lying down, however, if you
are at work you can also undertake the exercise in a seated position.
Begin at your toes and slowing relax each muscle of your
body progressively moving up your legs through your chest and up to the tip of
your head. Taking 5 to 10 minutes to focus in on this exercise several times
per day will help you successfully manage your stress levels.
Consistent Napping & Sleeping Patterns
Uninterrupted sleep brings harmony to the body and mind.
On the other hand, interrupted sleep can stress the body through the night and
leave it drained and feeling fatigued throughout the day. Moreover, napping has
been scientifically proven to ease stress and promote health and well-being.
However, when it comes to napping, it is important not to overdo it. Keep your
naps to about 20 to 25 minutes and no longer.
Regular Exercise
When exercise is used in a sensible manner it will assist
in helping to manage high levels of stress. Moreover, exercise requires
movement, and movement triggers blood flow and deep breathing. Combined, these
three biological actions naturally ease stress and promote greater health and
well-being.
Stress-less Actions
There are certain actions that we can take on a daily
basis that promote harmony and provide balance when things get out of hand.
Here are a few suggestions for some stress-less actions you can take throughout
your day that will ease the feelings of stress and improve your sense of
well-being:
Natural Therapies
Natural therapies such as aromatherapy, guided imagery,
color therapy and self-hypnosis have all shown their predisposition to ease
stress and bring back a sense of balance and harmony to the body.
Assertiveness is the Key
Many times the only reason we tend to become stressed and
overwhelmed is because we take on too much responsibility as a result of our
inability to say NO to others. Other people
do not understand your predicament or circumstances. If they did they might
think twice before taking up your time with tasks and activities that may not
be for your greater health or well-being.
The solution for this is to simply say NO! Be
polite and upfront by saying that you love and care about these people and that
you would like to help them, however you currently have too much on your plate
and wouldn’t be able to give them your full effort and commitment. That’s it.
Leave it at that and feel good about yourself that you have taken control.
Organize and Manage Your Time Effectively
For many of us stress boils down to our inability to get
organized and manage our time effectively. If we don’t have these two
fundamental skills under control than we naturally become overwhelmed, which
progressively leads to elevated feelings of stress. As a result we feel as
though we have little or no control and at that moment everything tends to get
the better of us.
There are some simple key factors that one must keep in
mind to get on top and stay on top of one’s time. Begin by setting daily tasks
and targets that move you in the right direction. Secondly, manage your tasks
by prioritizing them accordingly from most to least important and begin working
through them accordingly. Make sure that you keep a balanced schedule and that
you delegate responsibility accordingly. This will all come together by taking
small steps and moving forward each moment of your day.
Reduce Noise and Distractions
While trying to work or relax, noise and distractions can
and do tend to create a certain amount of stress and uneasiness within the
body. Simply develop a plan of action to combat these potential distractions
and nullify them before they get out of hand.
Simplify Your Life
We tend to stress when our lives become overcomplicated.
The solution for this is to simply begin today by simplifying your life. Let go
of responsibilities and commitments that are no longer necessary, clean out
your house, car, pantry, garage and cupboards of all the things that you no
longer need or require, and finally let go of relationships and acquaintances
that are over complicating your life.
Relax within Nature
Go out and spend time within nature at every possible
opportunity; whether for a holiday or simply on a lunch-break at work. See
nature for what it really is by experiencing the beauty that resides within
every flower, insect and shrub. Moreover take time to breathe in the peaceful
harmony that thrives within every corner of your environment. Do you see the
ease at which nature moves and flows? Now become a part of what you see and
allow all your stresses to simply wash away.
Take a Long Hot Bath
There are few things as satisfying as a long hot bath
after a long eventful day. Take your bath in the evening about one to two hours
before going to bed and it will assist in promoting a deeper and more restful
night’s sleep.
Relax to Your Favorite Music
Think back to a time when you listened to a beautiful and
inspiring piece of music. How did that make you feel? For just a moment did it
make you forget about everything else in your life? Yes, music indeed can do
wonderful things to the body and mind.
Next time you are feeling stressed, simply take a walk
and listen to your favorite piece of music and allow your stress to melt away.
Stress-less Social Interactions
We live in a world of social interactions that can either
promote our well-being or hurt us in ways that create stress and bitter
feelings. Managing our stress levels isn’t only about ourselves, it is also
importantly about managing the relationships and interactions with other
people.
Here are some suggestions that will help manage your
stress levels as you interact with others:
Support Networks
Because stress is such an overwhelming and widely
experienced emotion, it is easy to find people who will support you and who
will thoroughly understand your circumstances.
Find and build support networks through family, friends,
work colleagues, and even through online social networks. I hope you realize
and understand that you are not alone. There are plenty of others going through
similar circumstances and their support may very well help you to get through
the toughest of times.
Play Sports
Get your mind off your current circumstances by partaking
in sporting activities with others. Through participating in sports activities
you will be able to let go of many levels of frustration that may be bottling
up inside. It’s also a great way to meet and interact with new people or catch
up with old friends.
Play with Children and Pets
One of the best ways to completely lose yourself is to
play with small children and pets. There is something remarkable about the
younger generation that brings great joy to the old and wise. The innocence
that is brought forth within their nature is contagious and very enlivening.
Once you start thinking like a small child or animal you begin to truly
understand how insignificant the circumstances of your stress actually are.
Learn to Compromise
Many times we become stressed-out because other people
seem to be doing everything within their power to make us feel absolutely
terrible. This leads to frustration and eventually stress takes hold when the
situation gets out of control. How about learning the tactful art of
negotiation and compromise. Both parties will surely appreciate an amicable
ending to a potentially stressful ongoing argument.
Express Your Feelings to Others
By expressing your feelings to others, you are letting go
of bottled up emotions that can cause a lot of stress and distress within the
body. Talking openly about your feelings to someone close to you — or even a
stranger — can become a great form of ongoing stress management.
Help Others
Isn’t it amazing how the act of getting completely lost
in helping another person with challenges in their life can help us feel much
more relaxed and at peace with our own circumstances. Try it sometime, it can
indeed work wonders.
Avoid Stress Inducing Activities
Managing stress is as much about what to do as
it is about what not to do. Here are some things you should keep in
mind that may aggravate and enhance your levels of stress:
Avoid Stressful People
This doesn’t really require much explanation. If someone
is stressing you out, simply avoid them. If you can’t simply avoid them because
you live or work together, than take time to compromise, reframe the situation,
change your perspective, forgive them, alter your standards, or simply go visit
a psychiatrist and get some help
Avoid Toxins
Mainstream toxins such as alcohol, drugs and cigarettes
are known to elevate stress long-term even though in the short-term they tend
to settle and relax the body.
Avoid Consuming the Following
When it comes to your diet avoid sugars, caffeine, sodas,
pasta, sports drinks, fruit juices, white breads, cakes, pastries, white rice
and white flour. All of these tend to aggravate and enhance stress levels
within the body by robbing you of your natural biological vigor.
Final Thoughts
Through consistent daily commitment and effort you too
can achieve a state of harmony, balance and well-being no matter what is going
on around you.
As a final thought, remember that stress has everything
to do with a state-of-mind and nothing to do with what is happening in your
present environment. Stay true to these guidelines, integrate them into your
daily life, and peace and harmony will be yours in no time at all.
Introduction
to Turbo Charged Reading YouTube
A practical
overview of Turbo Charged Reading
YouTube
How to choose a book. A Turbo Charged Reading YouTube
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Turbo Charged Reading YouTube
Advanced Reading Skills Perhaps you’d like to join my FaceBook group ?
Perhaps
you’d like to check out my sister blog:
www.innermindworking.blogspot.com gives many ways
for you to work with the stresses of life
www.turbochargedreading.blogspot.com for extra TCR
information
www.happyartaccidents.blogspot.com
just for fun.
To
quote the Dr Seuss himself, “The more that you read, the more things you will
know.
The
more that you learn; the more places you'll go.”
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