Ways to manage stress

What can cause stress?

There are many sources of stress, which are called “stressors”. All people perceive things differently, that’s why one person can see a situation as stressful and another one as merely challenging.  However, certain situations are stressful for most of us and can even cause burnout. For example, many people are stressed by their relationships, financial issues, jobs, health problems etc. Learning skills to cope with stressors will help you reduce the level of stress.

Why you should manage stress

You put yourself at risk if you constantly experience high levels of stress. It affects your physical and emotional health. You can’t think clearly, function effectively and enjoy life. It may seem that you can’t manage stress, but you have more control over it than you think. Effective stress management can help you become happier, healthier and more productive. You should try different techniques and find what works best for you.

How to manage stress?

Identify the stressors

Start by identifying the sources of stress. It might be challenging, as some of them are not always obvious. For example, you can easily overlook how your own behaviours, feelings and emotions increase the level of stress. To identify the real sources of stress, take a closer look at your excuses, attitudes and habits. Do you see stress as an integral part of your life and work or as a part of your personality? Do you blame your stress on others or some external factors? Do you see it as absolutely normal and inevitable? You won’t have control over your stress level until you accept that you take part in creating and maintaining it.

Avoid unnecessary stress

You can eliminate many stressors. First, avoid people who consistently cause stress in your life or at least try to limit the amount of time you spend together. Second, learn how to say no. Know your limits and don’t take on more than you can handle. Third, manage your environment. If the news make you anxious, turn off the TV. If traffic is annoying you, use underground. Forth, analyze your to-do list. If you have too much to do, postpone or remove unnecessary tasks if possible.

Do journaling

Regular journaling will help you identify stressors and deal with them. Whenever you feel stressed, use a stress tracker on your phone or your journal to write down what caused your stress, how you felt emotionally and physically, how you reacted and what you did to feel better.

Alter the situation

If it is not possible to avoid a stressful situation, alter it. You should always express your feelings and communicate respectfully if something is bothering you. If you don’t do that, resentment and the level of stress will grow. In addition, if you want someone to change his/her behaviour, you should compromise. If both of you can bend at least a little, you will find a happy middle ground for sure. And finally, find a balance between daily responsibilities and downtime, work and family, and so on. If you work too much, the risk of burnout increases.

Adapt to the stressor

Changing your attitude and expectations can help you adapt to stressful situations. Always try to look at the situation from a more positive perspective. For example, don’t get upset if you are stuck in a traffic jam, see it as an opportunity to pause or listen to your favourite podcast etc. Ask yourself – will this problem matter after a month or a year? If no, focus on something really important. Another avoidable source of stress is perfectionism. Set reasonable standards and don’t demand perfection from yourself. When you are upset and stressed, focus on some positive things that you have in your life, including your own qualities.

Accept the things you can’t change

You can’t avoid such sources of stress as the death of a loved one or a serious illness. The best way to cope with things like this is to accept them as they are. It may be difficult, but it is much better than worrying about something you can’t change. Don’t try to control things that are beyond your control. If you face major challenges, consider them as an opportunity to grow. If your wrong choices caused a stressful situation, reflect on them and learn from your mistakes. Accept that people make mistakes, let go of anger and negative energy, forgive and move on.