In this article, we discussed the stress management techniques, we started by explaining the meaning of stress and management.
Definition
Stress is a normal part of life that can either help us learn and grow or can cause us significant problems. Stress releases powerful neurochemicals and hormones that prepare us for action (to fight or flee). If we don’t take action, the stress response can create or worsen health problems.
Stress management is the process of learning and practicing techniques to reduce the negative effects of stress and improve mental and physical well-being. Stress is the feeling that demands exceed personal resources, and can cause physiological and psychological effects.
Stress management offers a range of ways to help you better deal with stress and difficulty, also called adversity, in your life. Managing stress can help you lead a more balanced, healthier life. Stress is an automatic physical, mental and emotional response to a difficult event. It’s a common part of everyone’s life.
Stress Management Techniques
While it may seem like there’s nothing you can do about stress in your life, there are healthy steps you can take to destress and regain control.
main techniques that can help to relieve stress are:
Exercise
Relaxation and meditation techniques
Time management
Organizational skills
Support system.
Take a Walk
Hug
How can exercise help manage stress?
Exercise can be a key, central method to compensate for stressors.
Physical exercise not only promotes overall fitness, but it helps you to manage emotional stress and tension as well. Exercise can also aid in relaxation and improve sleep. It can emotionally remove one temporarily from a stressful environment or situation. Being fit and healthy also increases your ability to deal with stress as it arises.
Relaxation techniques and meditation
There are many ways to use structured relaxation techniques to help control stress and improve your physical and mental well-being. While some types of meditation and relaxation therapies are best learned in a class, it’s also possible to learn meditation techniques on your own. There are hundreds of different types of relaxation methods ranging from audio CDs to group martial arts and fitness classes.
The following are only examples of the types of structured programs available that can increase our capacity for relaxation:
Imagery: Imagery, sometimes referred to as guided imagery, is the use of pleasant or relaxing images to calm the mind and body. By controlling breathing and visualizing a soothing image, a state of deep relaxation can occur. This method can be learned by anyone and is relatively easy to try out.
Meditation techniques: Ranging from practices associated with specific religions or beliefs to methods focusing purely on physical relaxation, meditation is one of the most popular techniques to achieve physical and mental relaxation.
Progressive muscle relaxation: Progressive muscle relaxation is a method developed in the 1930s in which muscle groups are tightened and then relaxed in succession. This method is based upon the idea that mental relaxation will be a natural outcome of physical relaxation. Although muscle activity is involved, this technique requires no special skills or conditioning, and it can be learned by almost anyone. Progressive muscle relaxation is generally practiced for 10-20 minutes a day. As with the relaxation
Autogenic training: Developed in the early 20th century, this technique is based upon passive concentration and awareness of body sensations. Through repetition of so-called autogenic “formulas,” one focuses upon different sensations, such as warmth or heaviness, in different regions of the body. Autogenic training has been used by physicians as a part of therapy for many conditions. Popular in Europe (where it is even covered by some insurance plans), this method is currently gaining acceptance in the United States. No particular physical skills or exercises are involved but people desiring to learn this technique must be prepared to invest time and patience. Since this technique is slightly more complex than some relaxation methods, a course is generally the best way to learn the method.
Time management and organizational skills
Good time management skills are critical for effective stress control. In particular, learning to prioritize tasks and avoid over commitment are critical measures to make sure that you’re not overscheduled. Using a calendar or planner and checking it faithfully before committing to anything is one way to develop time management skills. You can also learn to identify time wasting tasks by keeping a diary for a few days and noticing where you may be losing time.
For example, productivity experts recommend setting aside a specific time (or multiple times) each day to check and respond to email and messages rather than being a continual slave to incoming information. Banishing procrastination is another time management skill that can be learned or perfected.
Support systems
People with strong social support systems experience fewer physical and emotional symptoms of stress than their less-connected counterparts. Loved ones, friends, business associates, neighbors, and even pets are all part of our social networks. Cultivating and developing a social support network is healthy for both body and mind.
Take a Walk
Exercise is a fantastic stress reliever that can work in minutes. Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well.
So, whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.
Get a Hug from a Loved One
Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial.
When you hug someone, oxytocin (also known as the “cuddle hormone”) is released. Oxytocin is associated with higher levels of happiness and lower levels of stress.
Oxytocin also causes a reduction in blood pressure.7 It reduces the stress hormone norepinephrine and can produce a sense of relaxation.
So don’t be afraid to ask a loved one for a hug if you need it. It’s good for both of you and it can be one of the simplest forms of stress relief available.
Conclusion
Finding the best stress relief strategies may take some experimenting. Some strategies may take practice too. But it’s important to keep looking for the tools that will help you manage life’s inevitable ups and downs in a healthy way. Stress management techniques can help you improve every area of your life — from your health to your work to your relationships.
Over time, daily acts of self-care can lead to reduced stress, improved sleep, and better overall health and well-being. So, try some of these stress-management techniques to find balance and reduce stress in your day-to-day.