Awareness and Solution for common problems, Benefits of Yoga and Pranayam.

Stress Management - what is stress and how to manage it..

What is stress, How can we avoid it

Stress is a part of life, everyone one suffer from it.

Everyone know that stress is very dangerous for our lives; its work like a slow poison, stress generates many types of disease in our body.

What is Stress?

If you are given a task that you are unable to do, then there are some hormones generated in the body that bother you it’s known as stress.

“Stress is response from our mind that I have received a task that is beyond from limit or thought”

Example: if your wife says that she wants necklace and you do not have enough money then you got tense, it is called stress.

If your children do not study, then it is generate stress in your mind.

Types of Stress:

There are many types of stresses in our life, you can say that stress is the part of our lives.

You are working in a organization and your boss said that you have to give presentation on a topic but you have never give any presentation anywhere then you feel stress.

It is a good stress because if you prepare presentation then you feel confident and you don’t hesitate further.   

Lack of job security – Most of Indians first try to get government job because our jobs are secure in government sector and if we fail to get govern job then we moves in private sector and in private sector jobs are not secure, there are many occasions come in our lives where we feel that our jobs can be lost.

Overburden of work – If you have overburden of work, there is certain deadline, and you think that it is not possible to complete within the time then you feel stress.

Even minor stress can impact long-term health, study warnsStress and Heart Health | American Heart Association

1.   Daily overtime work in the office or the work place create stress.

2.   Conflicts with coworkers and supervisor.

3.   Lack of cooperation with colleague, family or friend.

4.   Conflicts with family or friends creates stress.

5.   Any disease, health related problems create stress.

6.   Any demand by family – Stress arises when we can not fulfill the demand.

There are many occasions comes in our lives when we get stress.

Source of Stress;

1.   Think that what is source of stress in your life……

2.   To identify the source of stress, look closely at your attitude, habits, excuses and your daily routine…

3.   Is is temporary or permanent…. is it part of your daily work routine.

4.   Stress generated by your family, friend or by yourself…

5.   Stress management starts with identifying the source of stress in your life.

Try to avoid Stress:

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress. Distinguish between the “should” and the “must” and, when possible, say “no” to taking on too much.

Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship

Alter the situation:

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. If you don’t voice your feelings, resentment will build and the stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Create a balanced schedule. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

Adopt the Stress:

If you can’t change the stressors, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Re-frame problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Accept the things that you can not change:

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.

How to control Stress:

When you are stressed, the last thing you probably feel like doing is getting up and exercising. Physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

Angry, Businesswoman, Conflict

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

1.    Play video game with your kids

2.    Use the stairs at home or work rather than an elevator

3.    Put on some music and dance around

4.    Take your dog for a walk

5.    Walk or cycle to the grocery store

6.    Pair up with an exercise partner and encourage each other as you work out. 

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