Today we all have to face stress, which is very often hard to cope properly. Today I will give you some tips on handling this negative state.
What Is Stress
Stress is a feeling created when you react to certain events. It is the body’s way of preparing to meet a situation with focus and heightened alertness as the fight-or-flight response.
How To Let Go Of Stress
There are some techniques which you can use. They usually work instantly and you can feel great relief. Try one of them of combine some in one go.
We all know that breathing can calm down your emotions. You will probably find a while to stop your work, worrying or other kinds of stress.
The technique is simple: just take a slow breath for two seconds, then hold it for another two and breathe out again, for two seconds.
Focus on your breathing and imagine that while inhaling positivity and inspiration is being sucked in, while during exhaling you release all the stress. It is not necessary to lie down for breathing practice, even walking is good for this technique or during a break at work.
2. Group Activity
Working and being with people can make wonders. If you notice that stress grows, meet your friend and go for a walk, especially to the park, by the sea or by the river. Get the stress off your chest and listen to your friends, their advice on how to cope with this negative feeling and then take action.
However, beware to choose positive people. If your friends like playing the victim, find other, positive individuals. You can also call the institutions which will listen to you and give you compassion. Samaritans in Ireland provide free service. Check similar organisations in your own country.
3. Metaphorically Release Stress
I have already mentioned it while writing about breathing. Now you can use other ways to release stress. Write down all your stresses and toss the paper into your fireplace.
I usually teach people affirmations, like these:
- I, (YOUR NAME), AM LETTING STRESS GO
- I, (YOUR NAME) AM LETTING ….. (WHAT STRESSES YOU OUT) GO
- I, (YOUR NAME) AM RELEASING MY STRESS NOW
Write each of the affirmations at least nine times to program your subconscious mind. After each phrase, exhale and imagine that your stress is going away. After having finished, you can also read aloud each statement and breathe deeply
4. Change Your Thinking
Brian Tracy wrote in his book “Maximum Achievement” that you can substitute your thoughts – the negative with the positive ones. And that your brain can dwell only at one thought at the time.
Replace your thoughts. Notice when you begin thinking about something that stresses you out. You can use some snippets to substitute these thoughts:
- STOP! THAT’S NOT MINE!
- GOWAY! I AM RELAXED AND HAPPY NOW.
- OLD ….. (YOUR NAME) IS GONE, NOW I AM A HAPPY, RELAXED PERSON, WHO CAN SOLVE ANY PROBLEM.
When your thoughts are fierce, use short snippets. When your negative thinking is not so intense, you can write the substitution down. For each negative thought find an alternative. For example:
- I can solve any problem myself or with the help of other people.
- I have the strength to solve …..
- I am capable of solving/fixing …..
- I can handle ….. by …..
Being involved in different activities than your stressful one (usually your work or abusive partner) will ditch your stress out. You will focus on different thoughts and in this way free yourself from stress.
5. Indulge In Pleasures
Take a sauna break. Studies reveal that people who go to the sauna at least twice a week for ten to thirty minutes are less stressed after work than others with similar jobs who do not.
Instead of the sauna, you can have a long bath with relaxing music in the background. Walking while listening to relaxing music also helps. Just recall yourself what helps you the most and apply this technique instantly when stress comes out.
6. Look At the Future
Imagine your life ten years from now. Then look twenty years into the future, and then thirty. Realize that many of the things you are worrying about now do not really matter in the grand scheme of things.
You can ask the question any time while feeling stressed out: “Will this problem matter in 5 years’ time?” Obviously not, unless it is health which will deteriorate when you do not cope with your current stress.
7. Do Something Small
For example, organize your desk. According to Georgia Witkin, assistant director of psychiatry at Mount Sinai School of Medicine, completing a small task increases your sense of control and decreases your stress level.
Make a to-do list of all the tasks connected with cleaning, tidying and divide them into two-minute chunks. Then get busy doing them and you will quickly see that your mood will improve.
It is one of the best ways for stress relief. Research shows that laughter soothes tension, improves your immune system, and even eases the pain. Start with just ten minutes of watching funny films on YouTube or listening to jokes. Here is an example:
9. Use It Up
Make two lists: one with the root causes of your stress and one with actions to address them. As you complete these tasks, visualize yourself utilizing and depleting your “stress supply.”
Then pull off your sleeves and start doing the things which can help you to solve the issues causing stress. Just one step done will improve your mood significantly.
Learn how to practically and efficiently cope with stress:
In a Nutshell
Today you have learned eight ways how to cope with stress. They include laughing, proper breathing, having a bath or going to the sauna, change of your thinking, doing something small, affirmations and talking to a friend. Good luck with handling stress.