If you feel emotionally drained, anxious, and tired, then chances are that you’re extremely stressed. With many activities you do daily, it’s easy to get overwhelmed. Between juggling family, work, and other commitments, you can become too busy and stressed out. Learning how to overcome stress takes practice, but you need to and can do it. Here are ways to make it easier.
Recognize sources of stress
The most important way to overcome stress in your life is to identify the sources of stress that affects you. Though it’s easy to pinpoint main stressors like moving, going through a divorce, or work deadlines, identifying the sources of chronic stress can be more complex. To pinpoint your sources of stress, closely look at your excuses, attitudes, and habits.
For example, you may recognize that work deadlines make you to constantly worry. But perhaps it’s your procrastination, instead of the job demands, which causes the stress. It is vital to examine whether your excuses, attitudes, and habits are the sources of your stress.
Practice the 4 A’s
You need to practice the 4 A’s (alter, avoid, adapt, and accept) to overcome stress in your life. Though stress may automatically arise in your nervous system, certain stressors come out at predictable times – your family gathering, a meeting with your boss, or commute to work.
- Try to ‘alter’ the stressful situation, you’re unable to avoid.
This frequently involves changing the way you operate and communicate in your daily life. If somebody or something bothers you, you can express your feelings rather than holding them up. But communicate in a respectful and open way. Holding your feelings will build resentment and increase your stress.
You can ask somebody to change her behavior and be willing to change yours. If you both are willing to at least bend, you’ll have a change of getting a happy middle ground. Also try to get create a balance between family and work life, downtime and daily responsibilities, solitary pursuits and social activities.
- Avoid unnecessary stress.
Learn to stand firm and how to say “no”. You need to know your limits and adhere to them. Whether in your professional or personal life, doing more than what you can handle could be sources of stress. Say “no” when it’s too much to handle.
Avoid individuals who stress you out and take control of your environment. For instance, if watching the evening news makes you nervous, then turn off the TV. If you don’t like going to the market, you can do online shopping.
Analyze your daily tasks, responsibilities, and schedule. If you’ve got too much to do, then drop tasks which aren’t essential to the list or completely eliminate them.
- Adapt to the source of stress.
If you are unable to change the stressor, then you need to change yourself. You can change your attitude and expectations to adapt to the stressful situations. Try to build a positive perspective in viewing stressful situations.
Look at the wider picture and adjust your standards. Normally, perfectionism is the main stressor. Practice gratitude to help you keep things in positive perspective.
- Accept things you are unable to change.
Some stressors are unavoidable. You can’t change or prevent stressors like a national recession, a chronic illness, or death of a family member. The best approach to cope with such stressors is to accept as they are. Acceptance could be difficult, but it’s easier than struggling with a situation you can’t manage to change.
Try to look at major challenges as opportunities for personal growth.
Learn to forgive. Accept that the world is imperfect and people make mistakes. Share your feelings with a trusted friend or you can talk to a therapist.
When you’re stressed, perhaps the last thing you feel like doing is to get up and exercise. Physical activity is an enormous stress reliever. You don’t have to go to a gymnasium center to experience the benefits. One of the best techniques to relax your mind and body is working out regularly. Moreover, engaging in physical activity will improve your mood. But you need do it regularly for it to pay off.
Interact with others
An important approach to overcome stress and gain calm is by spending time with others who make you feel understood and safe. This is a natural stress reliever that can help you stave off anxiety and depression. So ensure that you connect regularly with friends and family.
Eating well-balanced diet regularly will help you feel better. Also, it may help you control your moods. Your meals should be plenty of fruit, vegetables, lean protein, and whole grains for energy. It’s advisable you don’t skip any.
Better time management
If you manage your time poorly, this can be a source of your stress. When you’re running behind and stretched too thin, it’s difficult to stay focused and calm. There are a number of things you can do to create a healthier work-life balance. These include prioritize your tasks, delegate your responsibility, don’t’ over-commit yourself, and break your tasks into small steps.
Take a break
You need to take some break to give your mind some time off from stress. You can do restful things such as meditation, yoga, prayer, spending time in nature, and listening to your favorite music.
Go easy on things
In your life, you can’t control everything. Accept that you can’t perform things perfects regardless of how hard you try. So take it easy and do small bits you can. Stop overwhelming yourself with so much that drains you. And remember to keep up your positive feeling and sense of humor. These go along towards making you feel happy and relaxed.
Maintain a healthy lifestyle
Besides regular exercise and physical activity, there are other important healthy lifestyle choices which can help you keep your stress under control. You can adopt healthy lifestyle choices such as eat a healthy balanced diet; drink plenty amount of water; decrease sugar and caffeine; avoid drugs, cigarettes, and alcohol; and get adequate sleep.
Stress happens when you feel that demands facing you – like relationships, school, or work –exceed your capacity to cope. An excess amount of stress can devastate and weaken you to experience tension, anxiety, headache, irritability, and sleep difficulty. But you can practice healthy ways to overcome stress which affects your health.