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HOW TO MANAGE STRESS IN LIFE

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Understanding Stress : How to manage stress in life

To combat stress, you have to understand it. There are various ways you can try to cope, including classes that teach you coping skills, medications that reduce stress hormones, or cognitive behavioral therapy. That said, even if you do any of these things, if you don’t really understand stress, why it happens, how it works, etc., you will never be able to prevail. Although you may have a general idea of what stress looks like, such that you know how to identify it, you also need to understand the mechanisms behind it. How to manage stress in life

Stress is a biological mechanism designed to protect the body. Specifically, it’s a chemical reaction that your brain sends, telling your body how to react to protect itself. These chemical “stress signals” trigger a specific process that enables you to fight, flee, or defend yourself. The key here is that you can’t carry out any of the self-preservation methods if you haven’t first identified the stressor. Clearly, there are countless types of stress, and just as many reactions, but the chemical reaction within the body is the same for every individual. 

Stress is not completely avoidable, nor should it be. By its very nature, the feeling of stress is a protective mechanism. If you don’t know something is bothering you or potentially dangerous, you can’t react accordingly. Consider the analogy of a child touching a hot stove. He touches the stove and jerks his head back because he got burned. So question come How to manage stress in life

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What is Stress

Stress is a response to a threat of danger. When you perceive that something bad might happen, whether it actually will or not, your body readies itself to be combative and resolving in order to overcome the stressor. If you feel as though a basic human might be taken away or just something that brings you pleasure, you are going to feel stressed out. When you fear that something dangerous is about to happen, or if you have work you don’t know how you are going to complete, you will start to feel the effects of stress.

Looking to the Past

How you were raised and the environment in which you grew up have affected you. Everybody knows that.  But not everybody focuses on how your biology might have been impacted by childhood. As mentioned, kids continually subjected to stress are impacted even more than adults, and on multiple levels. Furthermore, kids grow up to be adults, who may not know how to cope with stress in a healthy manner.

Children naturally develop survival skills that they often don’t transfer to the adult world. For example, an abused child might deal with stress by learning to avoid personal relationships. As an adult, it’s less likely that such a person will be able to hide in a room all day to get away from people who might potentially hurt him or her.

As an adult, you might still be using that same stress-escape mechanism, only now it’s beginning to cause problems beyond weight gain. Maybe your heart is being affected. Your cholesterol. Your mobility to and from work. You need a better way of dealing with normal, everyday stress, you haven’t learned it yet. robably do a good job as an adult when it comes to handling the countless everyday tasks in an office

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How Stress is created in Your Brain

You know all too well what causes external stress. But what causes the specific chemical reaction inside that triggers the fight-or-flight syndrome? You can look at it like a game of telephone happening inside your body. The message gets passed from place to place, and, eventually, the message becomes distorted. Stress starts in your amygdala, at the base of your brain. This walnut-sizes brain structure is sometimes referred to as “the fear center.” Research has shown that people who feel constant fear have large amygdalae. When the amygdala senses a danger, it sends a signal to the hypothalamus.

The hypothalamus is kind of like a cockpit that radios commands. When the amygdala’s signal reaches the hypothalamus, this organ, in turn, contacts your body’s autonomic nervous system (ANS). The ANS controls major bodily functions like breathing and heartbeat. It is divided into the brain and spinal cord in one section, and the parasympathetic nervous system (PNS) and the sympathetic nervous system (SNS) in another. The SNS is what causes the physical fight or flight reaction.

When danger arises, the SNS tells the adrenal glands to release cortisol and adrenaline. In combination, these hormones make your heart race, causing you to breathe faster, sending blood rushing from your arms and legs to vital organs, so you feel like your fingertips are numb, for instance (as in the case of a panic attack), and triggering the release of glucose in your digestive system, among other events in a massive biological chain reaction. 

STRESS TEXTHow to manage stress in life

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Types of Stress

Identifying your type of stress is important because then you can determine what the cause is and find a specified way to overcome that emotional distress.

Body and Physical Stress 

When you are physically stressed out, it is because of a bodily reaction happening in reaction to a various stressor. You might often get head and stomach aches when you are physically stressed out. You will eventually find challenges with sleeping when your body can’t seem to rest.  Other random aches and pains are going to be common because your body is constantly tense from the stress. 

Mental Stress

Everyone’s stress starts in their brain, but there is a type of stress that exists only in your brain. This is known as mental stress.  Mental stress makes it difficult to concentrate. You might find your thoughts continually existing somewhere else. Mental stress takes a toll on your body eventually, so it is likely that your mental stress doesn’t only affect your brain. 

Workplace Stress

Workplace stress involves any sort of anxiety, anger, annoyance, or other types of negative emotion about your workplace.  You might also have work stress but be unemployed, constantly anxious about finding a position. Workplace stress also affects how you feel about your financial status. When we are too stressed to go to work, then it can make everything else in our life challenging. 

Relationship Stress

 Relationship status can be very hard on our minds and bodies. Relationships don’t just involve a romantic partner. It is all encompassing of every relationship you have. It can make things worse with other relationships in our life, especially if the relationship is with a family member who has been around for a while.  Sometimes, we don’t even realize a relationship is stressing us out, causing us to end a relationship that could be good, or stay in a relationship that isn’t healthy for either partner.

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Overcome Your Stress

We are providing you detailed methods to overcome your steps today

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Meditation

Meditation is important for everyone, especially individuals that are stressed out. Meditation involves finding a time to be separate from everything involved in your life and to clear your brain of the consistent intrusive thoughts that lead to so much mental anguish.  This process involves taking a certain time every day to be alone in peace and quiet. You need to surround yourself with things that only bring you serenity.

If you live in a house with a yard, outside is going to be a great place to start meditation. Even if you live in a small apartment, you can still dedicate a spot to your meditating, such as a spot on your bedroom floor, the living room, or even the middle of the kitchen.  Meditation might be uncomfortable at first. If you are consistently stressed, then you know how challenging it can be to stop thinking about all the things that are stressing you out. It is something you practice, however. You might only be able to last a few seconds before something pops into your brain that takes your attention

Make sure that you are meditating in a spot that is dedicated specifically to your meditation routine. If you try to meditate in your bed, you are going to fall asleep. If you meditate on the couch, you are just going to want to grab your phone or turn on the TV. Don’t let yourself become distracted.

Deep Breathing

Breathing is going to be the most important thing to control when you are feeling stressed out. It is a simple function of our bodies that we don’t normally have to think twice about, but if you are incredibly stressed, then your body won’t end up being able to breathe properly. Rather than focusing on inhaling and exhaling, your body is tense and ready to fight. 

If we let our breathing become too rapid, then we’ll find that it affects other parts of our bodies. Your heart will start to beat more rapidly, sending your brain on an even higher alert that it already is.  You can’t slow down the pace of your heart immediately, but you can start to take deep breaths. Your inhale and exhale don’t have to be an exact second each, but they should be around this length. Anything faster is a sign that you are incredibly stressed.

When you notice your breathing is starting to get faster, do your best to start to regulate it.  When you feel your fists clenching or other physical symptoms of anxiety, start to breathe. If you ever notice your breathing is out of whack or that your stress levels are hard to manage, start to breathe. Inhale deeply and exhale long and focus on nothing else.

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realxing in stress

Relaxation

Just like with physical stress, relaxation moments are important for mental stress reduction. This seems obvious, but many people forget that it is something they should include in their life.

Whatever your method of alone time may be, make sure that you are taking time every day to spend away from other people.  Find something distracting that is also relaxing. This might be an adult coloring book, completing a puzzle, or watching TV. If you try to do nothing at all and just simply sit there, you might find your mind wandering and it becomes difficult to concentrate and focus on something not stressful. Instead, make sure that you are distracting yourself with something fun, like a videogame or something else that brings you joy. 

Relax when you are the most stressed because this is when you really need it. When you feel like you have a hundred things left to do and no time to finish them, give yourself at least 15 minutes to relax. You might think “I have no time to relax,” but if you try to keep pushing through without stopping, then it is going to make things harder because you are not giving your full potential.

Banish Negative Thoughts

Mental stress comes in the form of negative thoughts. When you feel one creeping into your brain, kick it out the front door like you would an intruder in your home. Though it is much easier to just give in to that thought, don’t let it take over your mind.  Remember that negativity doesn’t correlate with reality. It is more realistic to think of what’s not going to happen sometimes, but in reality, that doesn’t mean something good can’t still happen. 

You can think about how you have to pay a bill but do so without causing yourself serious stress. The things that seem the worst in life don’t have to be. It is all about the thoughts that we let surround that thinking. Instead of thinking to yourself, “Time to pay rent again, more money down the drain that I worked for.

 I’ll never get out of this place and never make the money I want,” think instead, “Time to pay rent again. It is challenging to have to work so hard to pay this amount, but if not, I wouldn’t have a home where I can feel safe. I’m going to use wanting to get out of this place as motivation for me to work harder and find a position that pays more.” The things that should be mentally stressful don’t have to be.

 Master Your Emotions

We can’t always control our emotions. You can recognize what emotion you are feeling. It is something that needs to be practised. Accept that you will have some days in which you are just more emotional. Instead of trying to control your emotions, find ways to cater to them. Don’t block out anger or resentment.

Other people will have influence over them, but ultimately, you are the boss.  Build Your Tolerance Sometimes, you might just have to feel stress, and that is OK. Though this book is all about stress, how to recognize it, and how to overcome it, we’ll be the first ones to remind you that it is never going to completely go away. At no point in your life will you be stress-free.  Eventually, you will get to a place where you know how to manage stress once levels start rising. You might be stressed out, but then you can have the tools to say, “OK, this is what I need to do to alleviate my stress.”  Let yourself feel stress and remind yourself that it isn’t as bad as what you thought.

Then, when you fear getting stressed again, you can remind yourself it wasn’t as bad as you thought. You can also use that pain as motivation to make a necessary change that will help in the reduction of your overall stress. 

Keep a journal to leave notes for yourself. When you are having moments that you feel terrible, write down what you are thinking and share those thoughts with yourself so you have something to reflect back on later. By doing this, you are giving your current self a way to express your feelings while also helping out your future self.

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 Create Your Own Pace 

Sometimes, we get mentally stressed out from overstimulation by others around us and those that exist within our society. Slow and steady wins the race for some, and others do just fine with a full-out sprint.  Remember that you don’t have to participate in any race. Though you might focus on “winning,” through a high position at your job or a big fancy house, that doesn’t mean that it is what you enjoy. Make your own goals and reach them when you want. 

Though someone might look like they’re temporarily happier than you, it will get to a point where you are the happy one and they look as though they aren’t as satisfied.  Learning Over Memorizing This idea is especially important for those that get stressed out in school. Life will always be easier when we try to comprehend and understand rather than just pick up as much information as possible. 

You can know everything about a certain subject, but all that information is useless if you don’t understand it. This is why comprehension is so important. You can read this book through, but if you don’t understand what it is saying, then it will go over your head and you will struggle more with managing your stress. Take things in and fully process them. When we start to do this, we become better at managing our emotions as well. 

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Exercises

Deep breathing is an important exercise. Find ways to incorporate deep breathing into your stress-reducing tactics rather than just counting each time you inhale or exhale. Put on a relaxing song and rather than singing along, breathe along with it, inhaling during the slow parts and exhaling on the builds. Make sure that you are breathing regularly at all times during the day when you are concentrating on something else. 

Find something productive that is also stress-reducing. If you are doing something productive that knocks a thing off your checklist while still relaxing you, then it will be much easier to reduce stress at a more rapid rate. Rather than agonizing over something that you have to do, find a way that it can take away some of your stress.  This could be something as simple as doing the dishes. Many individuals might look at a dish full of dirty plates and tense up but let this be a moment of relaxation.

Though it is seen as a chore, cleaning the dishes could really end up helping you reduce your overall levels of stress, whether you’d think so or not.  Perhaps you like writing or exercising. Writing can be productive because it helps to build your communication skills. You don’t have to sit down and write a book or a poem but try making journal entries and expressing your feelings on a regular basis so you can better understand them. Take the time to also exercise, if that’s something that doesn’t stress you out. When you start moving your body, then you distract yourself and instead give your mind something to focus on.  When doing these exercises, remember to keep the following two sections in mind. 

Self-Compassion

When overcoming mental stress, it is crucial that we have self-compassion. It can be very easy to break yourself down or get to a place where you are feeling bad about who you are. This isn’t going to be helpful, however, and is only going to stress you out even further. Rather than being hateful towards yourself, you have to make sure you are getting to a place where you are forgiving and accepting of your imperfections. 

Treat yourself the way that you would treat someone that you love. Imagine that you are talking to a small child when speaking to yourself. Would you look at a small child and tell them that they’re ugly? If not, then why is it OK to do this when you look in the mirror at yourself?   When you set a goal and don’t fulfill it, don’t be so hard on yourself. We all have moments where we slip up and don’t follow through with the things that we hoped to accomplish. Rather than being hard on yourself for your moments of not succeeding, take it as a lesson and reminder for how it feels the next time you decide to not follow through with that goal. 

If you feel as though you are consistently failing, remember that it is your perspective on yourself and not something that is true. In order to start combating negative thoughts you have about yourself and build your self-compassion, start identifying something good about yourself every time you point out something bad. If you think, “There is nothing good about me,” then remember that is a negative thought!

 Express Yourself

Find ways where you can express yourself. No matter what you might be feeling, always remember that it is true, and it is valid. If you don’t let yourself experience that emotion, then you are going to end up pushing it deep down and it will come out in negative ways later on. Art is very common. You might write songs about things that make you upset, or perhaps you would rather write a happy melody to listen to when times are more challenging.

Other forms of art can be very expressive as well. You might also like to cook, decorate, garden, or do something else involving creation. The point of art and expressing yourself is to create something new and something personal. This can be done in many different ways, and it is up to you to find a method that helps get your emotions out while also providing a mindful activity that reduces stress.  Write people letters and decide afterward if you want to send them or not.

If someone is stressing you out or is making you upset, pull out a notebook or open a document on your computer and write them a letter. Then, once you have finished, destroy that letter. You might want to write yourself a letter as well. This is a therapeutic way to get out as many emotions as possible without feeling as though we have to feel guilty for the thoughts we have.   Expressing ourselves can sometimes be done by the clothes we wear or the music we listen to. However, you choose to express yourself and sharing your feelings is fine, and you just have to make sure that you are doing so for yourself only.

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