7 practical ways to beat stress and be happy
27 July 2015, published by LITTLEROCK.com.mt
While a little stress can be a good thing to help motivate us and boost our performance when needed, unnecessary and accumulated stress can lead to negative health effects. Symptoms may include short-temper, headaches, upset stomach, back pain, trouble sleeping and a weakened immune system.
Stress first aid
Here are some things you can do “in-the-moment” when you’re feeling stressed out:
1. Take deep breaths
Deep breathing helps reduce stress symptoms and can also help us stay calm when preparing for a stressful situation. Be conscious of letting your belly expand and contract as you breathe; roll your shoulders and rotate your neck gently, too. Whether you are facing an exam, an important work meeting, or simply have too much on your plate, breathing helps you stay calm and better able to handle the situation.
2. Seek optimism and gratitude
How you think about and interpret events as they unfold can turn the dial up or down on your stress, just as described above. Take a few moments to savor what’s good about your situation. Try to adjust your outlook into one that is optimistic and grateful, to detract focus from what feels stressful in your life and put you in a better frame of mind.
3. Become aware of your "triggers"
Breathing is also helpful when we feel "triggered." A trigger is when a situation beyond our control arises, causing an emotion that we feel particularly sensitive about, such as rejection or incompetence, for example; we tend to resist and fight it, reacting either with external drama or by retreating - both reactions serve as a distraction from, or suppression of, the uncomfortable or painful emotion.
A good practice to do, when the negative thoughts begin to run wild, is to move out of your head space (thinking) into your body (feeling). Try to feel the actual physical pain of the emotion in your body, and breath into it so as to dissipate the emotion. This pause - in stillness and presence - can save us from aggravating situations and damaging our relationships, which could cause more stress in the long run.
Stress prevention
These stress-prevention techniques can help change the way you approach and think about certain situations:
1. Make a daily break part of your day
Working through lunch and for long hours has become routine for many of us. This may be followed by a series of personal commitments. It may make us feel that we are not really living but merely existing to perform duties, plus being constantly on the go is not a healthy habit. Schedule a short walk, spend a little time by the sea or in nature, visit the gym, get a massage or meet a friend for coffee to take some "time out." Write it into your schedule, too, so nothing can interfere with your "me time."
2. Value relationships
Positive connections with other people are a great remedy for life’s daily challenges. Respect and trust go a long way in nurturing any kind of personal or work relationship. Be always ready to listen and try to understand other people's point of view without judgement; you will be surprised that they may start to adopt the same attitude towards you. Make sure you make room each day for at least one mutually uplifting and inspiring connection ... connect with the person behind the face. Remember to be grateful for your interactions at the end of your day, even the ones that are sometimes challenging, for they are the ones that make us stronger and wiser.
3. Discover and use your strengths
People who recognise their own worth feel more confident to face people and life in general without any issues. Issues we may have in certain situations are likely a reflection of our own poor self-perception. Take some time to clearly understand your own strengths and value, and apply them in your daily life; the boost in positivity that comes from finding new ways to apply your strengths is significant and lasting.
4. Practice mindfulness
This will take some practice for most people, but there are many short, easy guides you can find via Google, your local book store or yoga centre, and there are even mobile apps to walk you through the practice of mindfulness. When you are mindful, you are observing your thoughts, emotions and sensations at the very moment - the fact of being an observer holds you from being implicated and overcome by them. In fact, step 2 of "Stress first aid" above is one such practice. It may sound a little “new agey” however it does work; don’t dismiss it until you try it – mindfulness is a proven stress reducer!
Stress first aid
Here are some things you can do “in-the-moment” when you’re feeling stressed out:
1. Take deep breaths
Deep breathing helps reduce stress symptoms and can also help us stay calm when preparing for a stressful situation. Be conscious of letting your belly expand and contract as you breathe; roll your shoulders and rotate your neck gently, too. Whether you are facing an exam, an important work meeting, or simply have too much on your plate, breathing helps you stay calm and better able to handle the situation.
2. Seek optimism and gratitude
How you think about and interpret events as they unfold can turn the dial up or down on your stress, just as described above. Take a few moments to savor what’s good about your situation. Try to adjust your outlook into one that is optimistic and grateful, to detract focus from what feels stressful in your life and put you in a better frame of mind.
3. Become aware of your "triggers"
Breathing is also helpful when we feel "triggered." A trigger is when a situation beyond our control arises, causing an emotion that we feel particularly sensitive about, such as rejection or incompetence, for example; we tend to resist and fight it, reacting either with external drama or by retreating - both reactions serve as a distraction from, or suppression of, the uncomfortable or painful emotion.
A good practice to do, when the negative thoughts begin to run wild, is to move out of your head space (thinking) into your body (feeling). Try to feel the actual physical pain of the emotion in your body, and breath into it so as to dissipate the emotion. This pause - in stillness and presence - can save us from aggravating situations and damaging our relationships, which could cause more stress in the long run.
Stress prevention
These stress-prevention techniques can help change the way you approach and think about certain situations:
1. Make a daily break part of your day
Working through lunch and for long hours has become routine for many of us. This may be followed by a series of personal commitments. It may make us feel that we are not really living but merely existing to perform duties, plus being constantly on the go is not a healthy habit. Schedule a short walk, spend a little time by the sea or in nature, visit the gym, get a massage or meet a friend for coffee to take some "time out." Write it into your schedule, too, so nothing can interfere with your "me time."
2. Value relationships
Positive connections with other people are a great remedy for life’s daily challenges. Respect and trust go a long way in nurturing any kind of personal or work relationship. Be always ready to listen and try to understand other people's point of view without judgement; you will be surprised that they may start to adopt the same attitude towards you. Make sure you make room each day for at least one mutually uplifting and inspiring connection ... connect with the person behind the face. Remember to be grateful for your interactions at the end of your day, even the ones that are sometimes challenging, for they are the ones that make us stronger and wiser.
3. Discover and use your strengths
People who recognise their own worth feel more confident to face people and life in general without any issues. Issues we may have in certain situations are likely a reflection of our own poor self-perception. Take some time to clearly understand your own strengths and value, and apply them in your daily life; the boost in positivity that comes from finding new ways to apply your strengths is significant and lasting.
4. Practice mindfulness
This will take some practice for most people, but there are many short, easy guides you can find via Google, your local book store or yoga centre, and there are even mobile apps to walk you through the practice of mindfulness. When you are mindful, you are observing your thoughts, emotions and sensations at the very moment - the fact of being an observer holds you from being implicated and overcome by them. In fact, step 2 of "Stress first aid" above is one such practice. It may sound a little “new agey” however it does work; don’t dismiss it until you try it – mindfulness is a proven stress reducer!