How to beat anxiety and stress
Stress relief techniques and tips.
What is stress?
People react to stress differently . Stress is not what happens to a man, but how he sees the event (Hans Selye). Therefore, what is very stressful for one person may not be stressful for another. Reactions to stress can be psychological (anxiety, anger, aggression, depression, difficulty in concentrating) or physiological (rapid heartbeat, increased blood pressure, rapid breathing, increased adrenaline secretion).
When a man lives under prolonged psychosocial stress he may experience the following events:
- prolonged physical illness, including colds, flu
- temperature, high blood pressure, hair loss
- shortness of breath, poor sleep, nightmares
- loss of appetite or overeating, loss of memory
- impaired alertness, gloom, depression
- increased smoking and alcohol use
- irritability and anxiety
How to get rid of stress?
Do exercise regularly!
Active sport and exercise are an important factor to control stress and anxiety. People who are regularly engaged in aerobic or other regular activity (that quickens the heartbeat) is being observed lower blood pressure , than those who do not exercise regularly. Especially if you practice running, swimming or biking.
Find emotional support
A lot of studies claim that people who have many social contacts (marriage, friends, family, church etc.) live longer and are less vulnerable to stress-related diseases than people who have little social relationships. Friends and family can be supportive by giving valuable advice, to distract people from disturbing thoughts and also to provide financial or material assistance.
Listen to relaxing music and videos
It has been shown that listening to relaxing music for half an hour a day, significantly reduced the level of stress and anxiety in people.
Laugh more often
Laughter and humor are among the most powerful medicines for our bodies and soul. They reduce tension and anxciety. People who are willing to laugh at yourself experience stress more easily.
Seek counseling support
If you are examine five or more of the symptoms mentioned above (for at least two weeks) you should turn to a psychologist. Even if you don’t have any of these symptoms, but have thoughts of death or you feel that your life has lost meaning and not worth more to be lived, ask for help from a psychologist. Both of you will be able to more easily confront stress and life difficulties.
12 Simple steps and relief techniques to beet stress and anxiety
1. Identify stress.
Find exactly what causes you stress, what are the things that make you angry. Make a list of ten people or things that tease you and try to remove some of them or limit their influence.
2. Make a list of the day with the most important tasks.
We are busy every day to deal with thousands of tasks related to work, family, house, social commitments, etc. Decide which ones are essential and are they really helpful. Remove those for which you have the slightest doubt. Eliminate the things that drain your energy.
3. Don’t be lazy!
Do not leave for tomorrow what you can do today. Don’t stack the tasks on the desk, do the job today.
4. Keep a diary.
It relieves you from stress and anxciety. When analyse the situation it can help you in finding ways to overcome it. Make a separate journal where you record everything that make you feel stressed , even the smallest things. This will certainly help in analyzing and eliminating stress influences. Write exactly what happened, how you feel and what did you do to feel better.
5. Avoid situations and people that make you angry.
Try to ignore people who insult you. Keep friendships with people who make you happy and cheerful.
6.Simplify your life.
Simplify your life, regime, graphics, commitments and thus reduce stress. Broke down major tasks into smaller and make your life easier. See your problems as challenges.
7. Allow yourself more free time.
Try to cancel a meeting, or postpone it by phone or email. Learn to say "no." Cancel the meeting or family problem that is not within your power. Perhaps you will be able to make it/ solve it in near future.
8. Help others.
No matter whether you join one group or just help a man with some disorders. Do it quietly and slowly, and this will provide you great satisfaction. Participate in charity events. Even the smallest gesture will make you feel better. Say a kind word to someone or "good day" to a stranger.
9. Keep a healthy diet.
It is vital not to allow stress to encompass our lives. Eat healthy and nutritious food, drink plenty of water (8 glasses a day). Proper diet is an integral part of a successful combat against stress. Remove cigarettes and excessive amounts of alcohol.
10. Be thankful and think positively!
Enjoy what you have, people who are near you, life in all its dimensions. Do not complain. Solve problems rather than suffer and fret about this or that. Share your positive thoughts. Learn to forgive. Trust people and remove unnecessary skepticism. Love yourself and don’t be too critical.
11.Spend time with people who think like you.
In this way you are inclined to talk, and talks relieve stress. Pour your soul and release yourself of tension. Spend more time in the pleasant company of your friends. Avoid topics that make you nervous and angry.
12.Sleep 8-10 hours a day.
Good sleep relaxes your body and relieve stress. Reduce watching TV before bedtime, take a relaxing aromatic bath, drink a cup of chamomile tea or a glass of milk, and try to go to bed at the same time every night. Reduce the amount of caffeine you take daily.