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Stress
Better TipsHealthPersonal GrowthTop 10TrendingWriting

How To Manage Your Stress? 14 Answers

by Shamsul September 7, 2023

How To Manage Your Stress? 14 Answers

Dealing with stress can be learned. Whether at work, before an exam or competition, on a daily basis, or in an interview, chronic stress can be managed effectively and for a long time.

The objective of this article is to give you all the solutions to manage your stress that you will be able to apply to see which ones work in your situation!

These tips are, therefore, very effective in managing stress and anxiety. The two problems are often linked and can occur at the same time.

Summary :

1- Managing stress in an emergency | 4 solutions

2- Managing daily stress | 10 effective tips

In addition to this article, I advise you to read my article to understand how stress works.

Managing Stress In An Emergency | 4 solutions

At first, you have to learn to manage stressful situations such as at work, before an exam, or in an interview. These are all the situations where your accumulated stress in your daily life resurfaces. This is where you lose all your effective solutions and means to solve the issue. For this, our team have listed the most effective solutions:

 

Do A Deep Breathing Exercise

When you feel the stress rising or, even better, before an event likely to stress you out, you will perform the exercise to follow. This exercise is ideal for managing stress when it becomes too much and makes you suffer. Here is the procedure to follow:

Here’s how you’ll do it:

1- Find a comfortable place to sit.

2- Sit up straight, keep your chest out, and relax your shoulders.

3- Relax and put your hands on your knees. You can also put a hand on your stomach.

4- Inhale through your nose, letting your belly expand. Normally, count to 3.

5- Then exhale through your mouth, releasing your stomach and counting to 6. If this is too much for you, inhale for 2 seconds only and exhale for 4 seconds.

6- Repeat this process 10 to 15 times or more.

7- Get some air and move

8- Contact with the outside air and, even better, nature is a very effective way to manage stress. If your work is eating you up or the competition coming up in 2 days is preventing you from revising, go outside. Walk, run, cycle, whatever, as long as you’re active.

This technique works because you will think less about your stress. You will be able to focus on what is happening in front of you. You live in the present moment and nothing else.

Although it is less effective, you can also go to the gym. Ride a bike, treadmill, muscle-strengthening exercises. This allows the secretion of substances that soothe stress. Your cortisol (stress hormone) level will drop dramatically.

 

Meditate Or Listen to Relaxing Music:

Meditation or relaxation are two effective ways to manage stress. Before an interview, the morning of an exam, or before going to work, take 10 minutes to meditate. You will also greatly reduce your cortisol levels and feel the effects immediately. I advise you to use music to be able to isolate yourself more easily.

If you don’t like meditation, there is an equally effective technique. Choose soft, relaxing music that you like. To manage stress, music is an excellent alternative. Close your eyes and focus on the music.

If you want soothing music or meditation, you can consult the free albums made by serveral artists. These Music vidoes are available on YouTube.

 

Use Plants and Essential Oils:

1- Several herbs and essential oils have been shown to improve symptoms of anxiety by reducing the personal effects of stress and cortisol on the body.

2- Herbal remedies (including ginseng, ashwagandha, maca, Rhodiola, holy basil, and cocoa) balance, restore and protect the body. They facilitate stress control by regulating hormones and physiological functions.

3- Infusions and herbal teas of peppermint, chamomile, passion flower, or green tea are just as effective. Be careful not to take green tea after 3 p.m. because it contains caffeine, which is not the case with other plants.

4- Essential oils such as lavender, frankincense, myrrh,, and bergamot are also able to reduce inflammation, improve immunity, balance hormones, and help with sleep and digestion. A drop on your wrists when you feel stressed is a good reflex to take.

With all these techniques, you will continue to feel stress, but this time, positive stress will help you to be better. Managing stress is, above all, being able to take a step back. And the reality is quite different. Your stress only exists inside of you. Only you can handle it.

Need to Reduce Your Daily Stress?

My Relaxation, Sleep, Well-being program has already enabled hundreds of people to reduce their stress, improve their sleep, no longer suffer from anxiety, reduce their pain and tension and be in better shape! It’s never too late to start taking care of yourself and your health. If you need help, consult our specialist.

Manage Daily Stress: 10 Tips

Stress must be managed on a daily basis as well. This is where you will have the most results, even in the situations we have discussed previously.

I am, therefore, going to give you a series of actions to put in place every day to manage your stress on a daily basis. Here, too, you will be able to act, test, and see what suits you best by choosing from the following possibilities:

 

Learn to Identify Sources of Stress

Stress management practice starts with identifying the reasons of stress in your life. However, It is not as easy as it may appear. Although it is easy to identify the main stressors, such as work, family conflict, or poor time management, it can be more complicated to target the sources of chronic stress.

To identify your real sources of stress, take a close look at your lifestyle habits, emotions, and thoughts. For this, it is interesting to use a stress diary. A stress diary can help you identify regular stressors in your life and how you deal with them. Whenever you feel stressed, write it down in your journal. By doing this daily, you will begin to highlight stressful situations in your life. When you feel stressed, answer the following questions in writing:

1- What caused your stress?

2- How did you feel, physically and emotionally?

3- How did you react ?

4- What did you do to feel better?

5- What can you change to not relive this situation again (if possible)?

You will quickly realize that you are the only person capable of mastering and managing your stress. Thus, you will also realize that stress only exists in your head. Meditation or relaxation, which we are going to talk about, can be very useful to you!

15 minutes a day to think about yourself

The goal is to do something you love, just for yourself, for at least 15 minutes every day. This is your moment, just for you. This is the time when you are going to relax and do something you enjoy.

You can take a bath, listen to your favorite music, read a book, go out for a walk, lie down in your garden, garden, do yoga, paint, cook…

In short, it doesn’t matter; the goal is to do something that you enjoy and that relaxes you. The only condition: do not use a computer, telephone, or television screen. These are sources of stress responsible for this epidemic.

If you want to test the practice of Yoga from home, you will find several sites on Google.

Disconnect one day a week

When I talk about screen, I mean your smartphone, the internet on your computer, your television. Again, these are the biggest sources of stress these days. You can’t pick up, and you become addicted.

Put your phone on airplane mode, disconnect the internet at home, and don’t turn on your TV. Instead, spend time with your family, your children, your parents, your friends. Go for a walk, go to the market, read a book, do crafts, color, or play music.

Do not touch a screen.

You will see how less stressed and more relaxed you will feel afterward. 1 day seems too long. Even on Sunday ? So just do half a day to start.

 

Mindfulness

Relax and “do nothing” for 10 minutes a day (meditation, breathing, relaxation, etc.) With our 100-minute lifestyle, the moments when you do nothing are rare. However, we need it for our well-being and to manage stress. The purpose of this process is to take a break and reconnect with yourself.

This is what is now known as mindfulness. The idea is to take a moment to stop all activity and focus only on the present moment. You will simply detach from your thoughts and simply observe and feel without judgment. Mindfulness is a quality of recognition that become visable when one intentionally diverts one’s mind to the present moment, the proven experience, without filter (therefore accepting what comes), without judgment (neither good nor bad), without waiting (we are not looking for anything specific).

The most appropriate activity to trigger this mindfulness remains meditation. But, it is also possible to do it with a breathing exercise, like the one I presented to you at the beginning of the article.

 

Other Relaxation Techniques:

You can also use any relaxation technique or some Yoga or Tai Chi movements.

Exercising daily Although almost any form of physical activity can help relieve tension and manage stress, rhythmic activities are particularly effective. Good choices include walking, running, swimming, dancing, bicycling, tai chi, and strength training.

Outdoor activities are even more beneficial for managing stress. The most important thing is to choose an activity that you enjoy doing. Thus, you can practice it in the long term, and it will not be restrictive. As you exercise, pay attention to the environment around you, nature, and your body, the physical sensations that you feel when you move.

Focus on your breathing and movement, for example, or the air or the sun on your skin. Adding this element of mindfulness will help you break out of the cycle of negative thinking that often accompanies stress. Learn to organize.

 

Manage Your Time Well:

Not managing your time well can make you feel really stressed. It’s tough to stay calm and concentrate when you’re not organized and feel like you’re running out of time. Also, you might want to skip or do less of the healthy things that help reduce stress, like exercising or getting a good night’s sleep. The best way to learn how to get organized is by making a “To Do list” (lists of things to do). Write down your appointments, the deadlines for bills to pay, calls to make, household chores to do, the date of the future technical inspection… You just have to consult it from time to time; no more need to waste energy to remember it all.

For this, I use the Evernote application, which is free. Work on yourself (relationship with yourself). Working on yourself, getting to know yourself, loving yourself, and gaining confidence are important steps in your struggle to manage stress. Practice a positive attitude, establish a gratitude journal, define your goals and desires, no longer be afraid of failure, dare to say no… All these actions are effective in working on your personal development. Again, I highly recommend that you read my book. It will allow you to follow my method to progress and improve your relationship with yourself.

 

Improve Your Relationship:

Being with someone who makes you feel safe and understood is really comforting. When you talk to them in person, your body releases special chemicals that help you relax and reduce stress, like a natural way to make pain go away. And the good news is it also keeps you from feeling down and worried, which is great for your mental health.

So make sure to connect regularly, in real life, with your family and friends. Keep in mind that the people you talk to aren’t going to be able to fix your stress. You are the only person capable of doing this. They just need to be good listeners. Don’t think you’ll bore them, on the contrary. People who care about you will be flattered by your confidence. This will only strengthen your bond. It is important for this to learn to communicate well and to open up to others. This is a key step in stress management. For this, I strongly recommend that you read the book. Here, you will find, step by step, to effectively improve your communication:

 

How To Live Healthy:

Discover the book Get enough sleep. Not getting enough sleep can make you feel stressed out. The problem is, when you’re stressed, it’s hard to sleep because your mind keeps racing with thoughts that won’t let you relax and fall asleep. Rather than relying on medication, your goal should be to maximize your relaxation before falling asleep. Make sure your bedroom is an oasis of tranquility and calm. Stop all contact with a screen (laptop, computer) at least 1 hour before going to bed. The blue light emitted by these devices disturbs your internal clock and your sleep. Stop doing mentally demanding work several hours before bed to give your brain time to calm down.

 

Healthiest Diet and Relaxation to to your Body and Mind:

Avoid caffeine after 12 hours, as well as alcohol. Try to take a warm bath or read a calming book for a few minutes. It will provide relaxation to your body and support you to forget the things that are fret you. You should also plan to go to bed at around the same time each day so that your mind and body get used to a sleep routine. Sleep needs vary from person to person. To feel better and forget your worries, you can read an interesting book or soak in a warm bath for a little while. It’s a good idea to sleep for 7 to 9 hours each night and to eat healthy food. It’s no surprise to you, but diet has a big influence on your stress.

The balanced and healthiest diet for your health is the one that will be the most effective against stress. It is therefore necessary to favor as much as possible the consumption of natural and fresh products (vegetables, fruits, legumes, whole grains, oilseeds, etc.) as well as good fats (olive oil, salmon, rapeseed oil, etc.). Conversely, you must avoid as much as possible refined sugar, packaged and processed industrial products, saturated fats.

You will find many dossier on food, which you can read. All these methods are to be tested to see which corresponds to you. Again, managing stress is only possible if you take action. If you wait and do nothing, the problem will only get worse. If you’re having trouble putting all the advice into place, I recommend to read health coaching programs. Any other questions after reading this article? Do not hesitate to write me your questions and comments at the bottom of the page.  

 
 

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Read More:

STRESS MANAGEMENT IS THE KEY TO PERSONAL AND PROFESSIONAL FULFILLMENT

HOW TO RECOGNIZE STRESS AND MANAGE

HOW TO REDUCE STRESS? 10 SCIENTIFICALLY PROVEN TIPS

September 7, 2023 0 comment
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Better TipsManagementPersonal GrowthTrendingWriting

Stress Management is The Key to Personal And Professional Fulfillment

by Shamsul August 8, 2023

Stress Management is The Key to Personal And Professional Fulfillment

Stress management is the key to personal and professional fulfillment.

In the workplace, stress can quickly become contagious and consequently affect team productivity.

This article will help you understand the process and impact of stress at work and in your daily life to manage it better.

I will then give you some techniques to manage it effectively.

Summary

What is stress management?

What are the types of stress?

Understand your stress and manage it.

How to manage stress at work?

What are the causes of stress at work?

Conclusion

What is Stress Management?

Stress evokes, in reality, a set of alert reactions in our organism which arise in certain foreseen contexts, with or without right, as worrying for our basic balance.

There follows a flow of physiological transformations that prepare the individual to face this situation, either by fight or by flight.

Stress management corresponds to a lifestyle, a routine to install in one’s daily life in order to improve one’s reaction in the presence of stress while maintaining control in any possible situation.

 

What Are The Types Of Stress?

There are 2 types of stress:

Positive stress: Stress triggered and maintained at an optimal level; it’s good stress, and there’s productivity

Negative stress: Once this optimal level has been exceeded, it is negative stress, less or no productivity. Once the extreme point is reached, it’s sick; it’s burnout

Let’s take a closer look at how these two typologies work:

stress curve

1- Positive Stress

Often forgotten, it is a type of stress that should normally be often solicited because it stimulates the person to accomplish their projects and missions.

The individual thinks and works with joy.

He feels stimulation and motivation. Thus, he overflows with energy and enthusiasm.

And when only a small success is achieved, or just a milestone is reached, the person feels satisfaction and happiness.

Example:

Olivia, the manager of a new project, brings together her team members at the start of each week, making sure to welcome each of them warmly.

She maintains her smile throughout the meeting.

Her walk, her posture, and her gestures are full of energy.

Her voice is as sweet as it is pleasant. She takes care to listen to them.

It encourages them to find solutions themselves to the constraints encountered.

In addition, she recognizes any effort made and congratulates her team members for each success recorded, however small.

All his team members are happy and strongly involved in the project

They look forward to the Monday meetings to present their feedback and the progress of the project.

Find out here how to develop team effectiveness with the Herrmann model

 

2- Negative Stress

Often misunderstood, it usually passes unconsciously.

It is established in the intensity and durability of the person’s reactions to an environment perceived rightly or wrongly as appalling and/or impassable.

Far from cultivating positive energy and motivation, negative stress annihilates the person, stuns him, paralyzes him…

Therefore, to curb or even complete this negative, very harmful and destructive stress, good stress management is urgently needed.

Understand Your Stress in 3 Points

Several transformations occur when the individual is stressed.

Concretely, stress management encompasses a set of events: physiological, clinical, emotional, mental and behavioral.

Understanding your stress level and its manifestations and impact on your organism and emotions is necessary.

 

1- How Does It Visible?

Once confronted with stress, our body undergoes transformations (secretion of adrenaline, increased heart rate, etc.) with the aim of delivering more oxygen to our brain, heart, and muscles.

Then, cortisol comes into play to increase the proportion of glucose in the blood in order to benefit the brain, heart and muscles.

Our body finds itself, therefore, in a state of alert in the face of any energy demand required by its reaction to the stressful context.

When stress is prolonged or intensifies, a number of clinical expressions will be noticeable:

The person may have headaches, migraines, or even dizziness. He may have trouble sleeping

For example, When the individual presents a project to the general public or his managers, he may show memory lapses and lose his train of thought…

He is looking for his words; he sweats, turns red…

His hands and lips may tremble… He may feel tired, exhausted…

 

2- What Is Happening Emotionally And Mentally?

In a situation of prolonged or excessive stress, the emotional system is largely mobilized.

As a result, stress management cannot be detached from the management of one’s emotions.

The individual may become irritable or feel frustrated, which can degenerate, over time, into anxiety or even depression.

Mentally, the person has difficulty concentrating. She becomes very hesitant when initiative is required. The person even becomes indecisive.

On the other hand, low self-esteem begins to set in gradually.

 

3- What Are The Alarming Behaviors?

In the absence of stress management, a certain number of attitudes and behaviors will emerge, little by little, in the person suffering from prolonged or intense stress.

The person could abuse tobacco, alcohol, stimulants…

She could be absent, without reason or excessively, from her work.

His gestures become clumsy. We see her, more and more, isolating herself socially…

She dodges pressing situations, and her perceptions of certain common situations, at work or in the family, become negative and oversized.

 

4- General Adaptation Syndrome

4.1- Selye model

Hans Selye, a Quebec doctor of Austrian origin, considered a pioneer in research on stress and, also, on stress management, defines the latter as being:

“The set of physiological and psychological resources used by an individual to adapt to a given event.”

He makes it clear that “the sudden change manifesting itself in the habits of a person, hitherto well balanced, is liable to cause a whole upheaval in his psychic and even somatic structure.”

In this context, he developed his famous theory entitled “General Adaptation Syndrome” or “Selye Model.”

Selye has well described the two types of stress mentioned above, namely: positive stress and negative stress.

He states that negative stress does not enable the body to regain its balance because it maintains the distress situation in which it finds itself.

Nevertheless, you can convert negative stress into positive stress if you have the basics of stress management.

4.2- Phases of Stress

Hans Selye describes three stages as the body’s responses to stressful stimuli:

General Adaptation Syndrome 3 Stages

1ST STEP

Alarm Step

Organization Alert

2ND STEP

Stage of Resistance

Fight and Resistance

3RD STEP

Exhaustion Stage

Difficulty in Recovering

Alert step or alarm

The person copes with stressors. His body mobilizes the energy resources necessary for adaptation to stress.

How to Manage Stress at Work?

Stress management requires the application of a healthy lifestyle both at work and at a personal level.

Let’s see the routines to create for each of these aspects: professional and personal:

1- Establish Work-Life Rules

Here are some tips for establishing rules of life at work and improving its efficiency:

1. The work environment must be clearly communicated to the employee, understood and accepted by him

2. The responsibilities of the employee and the expectations of the organization must be clearly explained

3. Management must communicate well on the prospects for the development and professional evolution of employees

4. Autonomy and creativity should be encouraged in the professional environment, which does not exclude the control of activities. The delegation of tasks, if deserving, stimulates productivity and cultivates the pleasure of working

5. The spirit of collaboration must be stimulated within the organization as long as it boosts the good relationship between colleagues, and suddenly, the performance

6. Working conditions and safety standards should be continuously optimized

7. Distribution of roles, projects, their number, and deadline between various employees should gain rationality and realism.

8. The support and motivation associated with balanced workloads are measures to be deployed in the workplace.

9. Become aware of your state of stress and seek to identify the stressor

10. Challenge false beliefs: many of our beliefs are false and subjective. Learn, therefore, to rationally evaluate our beliefs

11. Learn to set SMART goals: the golden rule is to ensure that our goals must be ambitious enough to gain motivation and, at the same time, realistic enough to avoid disappointment

12. Develop good plans: the fundamental recommendation for accomplishing them is to take into account both your abilities and your limits

13. Learn to prioritize tasks: The Eisenhower matrix can help us, invaluable, in prioritizing our tasks. Thus, our decisions will be healthy, and we will gain in terms of stress and time management.

14. Take breaks: When we feel pressure, the best way to reduce it is to take a break. Take tea, coffee, swallow a glass of water, get into a social conversation with a colleague or friend for a quarter of an hour, pace… All this will allow us to hunt the “beast” and recharge our batteries with positive energy.

15. Avoid distractions: the noise, the phone that keeps ringing, the cold, the heat, the notifications from your computer, people entering the office without an appointment… All these things take us away from our objectives and priorities

16. We often have to say no: it means ceasing to accept everything to the detriment of our priorities and objectives. It’s about saying it nicely: “I would have liked to do you a favor and it happens that I have to finalize this project before the weekend. I am really sorry.”

17. Learn to delegate using the Eisenhower Matrix

2- Improve Your Lifestyle

Thinking of effective stress management without installing new healthy habits is useless.

I give you 12 tips to develop a healthy mind in a healthy body:

1. Balanced diet: eat healthy: vegetables, fruits, fish, meat sometimes. Reduce consumption of stimulants (tea, coffee, etc.). Avoid tobacco…

2. Drink enough water: 1 to 1.5 liters a day; it refreshes and cleanses the body

3. Get good sleep: get enough rest and try to sleep soundly. 6 to 7 hours of sleep will revitalize us and make us bursting with energy

4. Walking or even jogging: ½ hour to 1 hour a day will keep us in shape

5. Abdominal breathing: It relaxes and improves stress management

6. Temporarily put yourself out of the zone: turn off your laptop and computer on weekends, evenings, and during the accomplishment of important projects; it disconnects, reassures, and it calms

7. Take a detour to the countryside, to the forest, to the seaside, to the mountains

8. A bit of humor: a few moments a day: it calls out the child in us. It brings joy to life

9. Meditation: yoga, prayer…

10. Live in the present moment: learn to come back from time to time to the here and now by abandoning, for a moment, the projections of our thoughts towards the future or the past

11. Self-suggestion: repeating positive phrases to yourself every day to get enthusiastic and recharge your batteries with positive energy: “I am capable,” “I can do it,” and “I have confidence in myself.”

What Are The Causes Of Stress At Work?

We dedicate, practically, 1/3 of our life to work.

Consequently, there are many sources of stress inherent in our active lives.

In principle, stress management must take into account 2 types of work-related stressors:

  • Causes related to the nature of the work itself
  • The causes related to the person himself

1. Causes Related To the Work Itself

These are, in fact, the different components of the content of the work itself and those of the work environment, which, if they are not taken seriously into consideration, could generate pressure and stress at work, even burnout.

This is why management must be aware of this and must therefore take drastic measures to avoid the expansion of stress in the workplace.

Below are a Number of Work-Related Factors:

1.1- Content of the Work

It is:

  • Overload or, frankly, an underload of work,
  • Exaggerated quantitative or qualitative expectations,
  • Boring, iterative tasks…
  • Insufficient time to complete activities…

1.2- Organization

It is:

Superimposed or inappropriate distribution and timing of activities,

Poorly specified missions,

Paradoxical requirements…

1.3- Interpersonal Relationships

It is:

Bad communication,

Lack of cooperation,

Lack of recognition,

Missing or absent support and accompaniment

1.4- Working Conditions

It is:

Lack of air conditioning,

Office clutter,

Transport problems,

Remuneration below standards…

Limited career prospects,

Job insecurity, sudden change…

Practical guide professional project

 

2- Causes Related To the Employee

It is clear that certain personal components of the individual could be at the origin of the development of a state of stress.

This can be harmful to the physical and mental health of the person, on the one hand, and negatively impact the performance of the organization, on the other hand.

Hence the importance for the employee to be aware of this and to develop beforehand, before joining the organization, a personal assessment and a professional assessment as part of his overall professional project.

 

Personal Report Template

Analyze your personality to detect your values and requirements in line with those of the job market.

And once hired, the employee is called upon to be vigilant towards these stressors in relation to his person to be able to manage his stress and emotions early and effectively.

Here are the different stressors inherent to the employee:

2.1- Personality

It is:

Introverted person, shy, perfectionist,

Angry, hate teamwork,

Lack of self-confidence…

2.2- Privacy

It is:

Divorce, death,

Debt,

Abuse of alcohol, narcotics…

2.3- Personal Values

It is a mismatch of personal values with those of the organization.

2.4- Knowledge, skills or soft skills and aptitudes

It is:

Inappropriate knowledge and skills,

Physical impairment, vulnerable health…

Conclusion

As already noted, stress is an obvious part of our everyday life.

Stress management, maintained at an intelligent level, presents a certain lever for our performance at work and our harmony in family and society.

Left behind, stress becomes destructive and harmful from every point of view.

So let’s learn to persuade it to make it our good ally.

In short, improve in good stress management.

 
 

Need Help or Advice in Academic Writing

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Do you want help writing quality content, driving traffic to your website, and boosting conversions? You can contact me through my Freelancer.com profile also. I always prefer to work through my Freelancer.com profile for smooth functioning. Here you pay safely and securely.

 

Read More:

HOW TO RECOGNIZE STRESS AND MANAGE

HOW TO REDUCE STRESS? 10 SCIENTIFICALLY PROVEN TIPS

STRESS IS A SILENT KILLER | 9 SYMPTOMS YOU SHOULDN’T IGNORE

August 8, 2023 0 comment
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How To Recognize Stress and Manage

by Shamsul June 12, 2023

Learn To Recognize Stress and Manage Stress

Stress is part of everyone’s life, but it is not easy to recognize it in the course of everyday life. The things in your life that trigger a stress response are called stressors. These are often beyond your control. These can be events (like losing a job) or everyday situations (like not getting along with a family member). Your responses to these stressors are stress reactions. These differ from person to person. For example, you might feel relieved if you don’t like your job and lose it. For someone else, losing their job can be terrible.

Although stress happens first in the head, it has far-reaching effects on the body. It can harm your heart health. For example, sudden and intense stress can increase the short-term risk of heart attack. Chronic stress, defined as exposure to stresses for a long period (months or even years), can also increase the risk of coronary artery disease.

 

Recognize Your Reactions to Stress

Each person has their own reactions to stress. Think for a moment about when you feel stressed or upset. How do you react?

Thoughts:

Do you have difficulty concentrating?

Are your thoughts racing through your head, or are you having trouble thinking?

Are you starting to “think the worst”?

Do you tend to view everything negatively (for example, yourself, your future, or other people)?

Emotions:

Do you feel more angry, anxious, or sad when you are stressed?

Body Reactions:

How do you feel physically?

What’s going on with your breathing?

Are your muscles tighter?

Do you have pain anywhere, such as in your head, back, or jaw?

What’s going on with your sleep?

How is your digestion?

Do you have sweats, dry mouth, diarrhea or constipation?

What happens to your heart rate?

If you took your blood pressure, what would you find?

Behavior and actions:

 

How Are Your Habits And Behaviors Changing?

Are you eating more? Are you consuming more junk food and sugary drinks?

Do you stop exercising? Are you starting to smoke? Do you use more alcohol or prescription or over-the-counter drugs?

Do you get nervous or shut down?

Did you notice anything else?

All of these signs are reactions you may have to stress that show that your mind and body are intertwined. The impact of stress first manifests in the brain, but it later leads to effects throughout the body, including, of course, the heart and circulatory system.

 

 

How Do I Manage My Stress?

It is possible to change or eliminate stressors. You could, for example, decide to change jobs, modify your work schedule, or even avoid complicated people or unpleasant situations.

However, it is impossible to eliminate stressors in many situations. You must then modify your reaction to stress. Here are some strategies:

Mental reactions: You can’t control every facet of your life, but you can manage or control your reaction to stress and maintain a positive attitude. Find the “automatic thoughts” that can make your stress worse (most of us have at least one).

Here are some examples:

Viewing a situation negatively without even carefully examining the facts.

See only the negative side and disregard the positive.

Worrying about issues that aren’t yours.

Emotional reactions: Identify your emotional reactions to stress and talk about them.

Physical reactions: Try taking deep breaths and doing some relaxation exercises.

Behavioral responses: Find out what you can change about the stressor. Take action! Maintain your good lifestyle habits. Spend time with your friends and family.

 

What Measures Can You Take to Reduce Stress in Your Life?

Take care of your health matters and follow a healthy lifestyle.

Follow the advice of your healthcare team.

Adopt a healthy and balanced diet.

Limit your alcohol intake.

Reduce or discontinue your use of stimulants like tea,  coffee, chocolate, soft drinks, and energy drinks.

Get enough sleep.

Exercise regularly and stay active.

Quit smoking.

Take time to relax and take a vacation.

Take deep breaths and do relaxation exercises, meditation or yoga.

Laugh and exercise your sense of humor.

Make sure you have time for fun activities that help you to enjoy with your family and friends.

Do try one thing at a time instead of many.

Set realistic goals to avoid feeling frustrated or failing.

Learn to refuse and say no and ask for help from others.

Talk about your needs and feelings. Allow yourself to cry.

Don’t get angry about things that are out of your control. Instead, learn to let them go.

 
 

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HOW TO REDUCE STRESS? 10 SCIENTIFICALLY PROVEN TIPS

STRESS IS A SILENT KILLER | 9 SYMPTOMS YOU SHOULDN’T IGNORE

EAT ONE PIECE OF ROASTED GARLIC AND GET AMAZING RESULTS

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How to Reduce Stress? 10 Scientifically Proven Tips

by Shamsul December 19, 2022

How to Reduce Stress? 10 Scientifically Proven Tips

While the role of stress is originally to help us escape dangerous situations, the stress reactions we trigger today in the face of traffic jams, train delays and other conflicts with the boss. However, it does not help us solve the problem but contributes to the development of chronic diseases, hypertension, and depression. Here is what the science says about ways to reduce stress.

10 scientifically Proven Tips To Reduce Stress

Tip # 1: Eat Omega-3s


It has long been known that fish oil plays a protective role against cardiovascular disease. Fish oil mainly contains omega-3 fatty acids.

It was in 2013 that researchers at Michigan Technological University showed that this protective role was because fish oil could counteract the effects of stress on the heart.

Indeed, study participants who consumed fish oil supplements for several weeks showed a better stress response.

On the other hand, studying 22 healthy people with high LDL cholesterol (also known as “bad cholesterol”), for 3 periods of 6 weeks. The researchers at Penn State University found that including walnuts and walnut oil (rich in omega-3s) in their diet reduced blood pressure in response to stress.

 

How to reduce your stress?


Tip # 2: Make Friends


In humans and animals, stress is often associated with poor health and an increased risk of death. But did you know that the negative effects of stress can be alleviated by simple support from loved ones?

Although the mechanism remains unknown, a team of researchers from the Max Planck Institute for Evolutionary Anthropology, Germany, has investigated how chimpanzees cope with stressful and non-stressful situations with or without loved ones.

To do this, they measured the stress rate of chimpanzees during episodes of group conflict, moments of rest and during the toilet.

They found that support from a loved one significantly reduced stress levels, especially in conflict situations.

Another study, this time by researchers at the University of Michigan, found that feeling emotionally close to someone increases progesterone levels, leading to reduced stress and anxiety.

But be careful; we are talking about “real friends”, because on the other hand, having too many Facebook friends is a source of stress, according to a Scottish study!

 

Tip # 3: Laugh


Now that you’ve made some new friends laugh with them!

Indeed, numerous studies have shown that humor and laughter are excellent for your health and are a good antidote against stress.

According to a 2008 study, even the anticipation of a comedy situation reduced our levels of cortisol (the stress hormone), epinephrine (or adrenaline), and dopamine by 39, 70, and 38%, respectively.

Also, consult our Laughter therapy sheet to learn about all the health benefits of laughter.


Tip # 4: Try Your Hand at Art


No matter how good you are or not, give time to art!

According to the latest study by researchers at Drexel’s College of Nursing and Health Professions, engaging in artistic activity can significantly reduce stress.

To complete their study, the researchers asked 39 adults between the ages of 18 – 59, with or without artistic knowledge or experience, to participate in a 45-minute art activity. The cortisol level was raised before and after the session.

Markers, paper, clay and collage materials were made available to participants. An art therapist was present during the activity to help participants when needed, but without giving them any directions.

After the experiment, the researchers found that 75% of participants had lower cortisol levels than before the session, whether they had artistic experience.


Tip # 5: Meditation


We talk about it more and more; meditation positively affects stress.

According to a new research study by a team from the University of California, meditation is even more effective in overcoming stress than the holidays!

In another study, a group of students was asked to take tests requiring concentration.

Between tests, part of the group completed five days of meditation with a technique called integrative body-mind training (IBMT).

Result: the group that followed the meditation course showed better concentration and better stress regulation after the meditation session.

This study also shows that it is never too late to get into meditation because even a 5 day course just before a stressful episode has positive effects!


Tip # 6: Try Yoga


The link between yoga and stress is probably the most recognized.

And indeed, according to the results of open trials in healthy subjects, yoga positively influences levels of anxiety, stress and general well-being.

An article published in Medical Hypotheses also highlighted the fact that yoga could be helpful in the treatment of patients suffering from stress related to depression, anxiety, high blood pressure and heart disease.

 

Tip # 7: Eat Chocolate


Good news for foodies!

A clinical trial published in the ACS Journal of Proteome Research found that consuming about 40 grams of dark chocolate per day for two weeks would lower stress hormone levels in people with high stress.

 


Tip # 8: Get Closer to Nature


We have all already had the experience of feeling more relaxed in nature, whether in the forest or at the beach.

Moreover, it has been proven that blood pressure, heart rate, muscle tension, depression, aggressiveness and stress levels decrease in a natural environment compared to an urban environment.

An experiment carried out in the Netherlands sought to show the benefits of outdoor activity on stress. To do this, the researchers subjected the participants to intense stress, then allowed them to rest for half an hour by reading a book or gardening.

Cortisol levels were measured before and after the rest period.

The result: while both activities reduced cortisol levels, the decrease was clearly greater with gardening.


Tip # 9: Stop Checking Your Emails


According to a study presented at the Association for Computing Machinery’s Computer-Human Interaction Conference in Austin, Texas. They confirm that staying away from business email significantly reduces stress and allows employees to concentrate better.

To conduct this study, heart rate monitors were installed on the computers of company employees. Some can look at their mailbox as usual, while others were deprived of it.

After the study, everyone who only checked their emails at set times reported feeling more able to do their jobs. It happened because they were less stressed and more focused on their task. Their heart rate was also lower.

According to Gloria Mark, co-director of the study, you feel less stressed when you stop constantly checking your emails. It happens because you only have one thing to deal with at a time.


Tip # 10: Listen to Music


We have all been able to have this experience: listening to music de-stresses us! Whether it’s a rhythmic song in the SUV on the way home from a stressful work day or a relaxing album while taking a bath.

Listening to music has been shown to be beneficial for patients suffering from the stress and anxiety associated with heart disease.

Other studies have also shown that music therapy can reduce stress in pregnant women and in patients with respiratory support.

 
 

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December 19, 2022 0 comment
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Why Workplace Meditation is Necessary?

by Shamsul November 21, 2022

Why Workplace Meditation is Necessary?

Successful businesses’ foremost goal is to retain a competitive state in the market. For this purpose, they need to clearly visualize their objectives, innovative approach, effective leadership, and determined teamwork. Workplace Meditation is the only way out that helps in obtaining the target. Through research, Europe’s business schools, INSEAD and Harvard Business School have found that “Intuition & Meditation” are the most valuable tools for executives. The cumulative benefits of mindfulness depend on an individual’s role and the whole team’s performance.

 

Role of an Individual

It is a fact that business succeeds due to the performance of individuals, as inspiration and innovation start from the beginner level. The possibilities for accomplishment reside in individuals; therefore, they must have creative skills and find infinite opportunities around them. Unluckily, stress and depression diminish the potential of individuals. As a result, they face

  • Anxiety that does not allow to work collaboratively
  • Damaged relations that negatively influence on teamwork
  • Insomnia that negatively impacts on thinking capability and innovation
  • Low creativity level & mental intelligibility
 

Workplace Meditation

In a business environment, stress causes difficulties and makes employees unproductive. As a result, they remain irritable and tired the whole day. Depression and anxiety take away the peace and clarity from personal as well as working life. Meditation practice fights against hostile forces and develops the creative skills to work in a competitive business environment. Some of the benefits of workplace meditation are as follows:

 

1-     Focus & Clarity | Workplace Meditation

Whenever an employee encounters an obstruction while doing his/her job, it causes stress. It is noticed that several employees face such situations almost 12 times a day. Stress negatively impacts heart rate, immunity system and digestion. Concentration and clarity of thought are required for the success of an organization, which are byproducts of peace and serenity achieved by meditation. Furthermore, meditation develops the overall health of employees and reduces the chances of absenteeism from work.

 

2-     Workers’ Loyalty | Workplace Meditation

If an organization offers a wellness program based on meditation, it will help get employees’ loyalty. Consequently, the company will enjoy high recruit’s turnover and retention. It is a fact that devoted workers do not test the market and consider the company’s success related to their achievement.

 

3-     Better Communication | Workplace Meditation

Clear thoughts are developed in a clear mind. It is essential for smooth business operations to build effective communication between workers and managers. Most businesses lack quality communication; thus, they must focus on meditation for clarity of thoughts and effective communication.

 

4-     Improved Productivity | Workplace Meditation

Through meditation, the productivity level of companies can improve. When employees are being supported to tackle stress, communicate effectively with employers, and concentrate on their goals, their productivity level increases, and so as the productivity of an organization. Whether an organization has just a few workers or hundreds of employees, it can reap significant benefits by involving the staff in easy meditation drills.

 
 

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Read More:

BASIC MEDITATION TECHNIQUES FOR LEARNERS

POSITIVE EFFECTS OF MEDITATION ON HUMAN HEALTH

MAJOR BENEFITS OF DOING MEDITATION AND HOW TO MEDITATE?

November 21, 2022 0 comment
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