There are stressors everywhere in our life. As we lead a fast paced life, we hardly get anytime for breaks. We drive our satisfaction from continuously being busy handling our day-to-day chores. When we are always on the go, the amount of stress also goes up! One way to handle a stressful job at work is to stop confusion. When we are faced with a situation, where there are 100 calls waiting in the queue, the best way to reduce stress and to handle the situation is to minimize the chaos by picking up a call randomly. Once, you are able to take an action towards solving a “monstrous” problem, the next step becomes easier for you. This way you can not only organize the chaos, but also reduce the stress level. There are many methods to deal with stress and one such method is to start a journal.
Maintain a stress journal
So, you’ll easily be able to identify:
I wouldn’t give it much importance. More important is that you understand you create stress from within yourself. It is not coming from outside yourself, or determined by anything external to you. Therefore, you don’t need to manage it, thinking that you are separate from it. Better is to reach the awareness where you know you are totally free of it and you can stop creating it. You can evolve in understanding to go from trying to manage life into being one with life. This is by becoming aware of life as it is, which will also show you that you are one with it.
Stress Management Techniques is essential for everyone who wants to live a stress-free life. No one likes to live in Stress but we get stressed even if we do not want it. Stress is a natural process and there are many reasons for stress. All of the stresses are not bad. Some stresses are helpful in completing your daily task. Some Stress becomes the obstruction in your daily life and affects your physical and mental health as well. It is necessary for all to know about stress and Learn Stress Management Techniques.
Adopting Stress Management Techniques
If you live a stress-free life then you are able to make a stress-free environment. Let’s know what is stress?
What is Stress?
It is a mental pressure due to some situation. On account of such pressure hormones release in our body which enables you to fight with the situation and consequently you come out of that situation. Therefore Heart rate increases, breathing quickens, Muscles tighten, Blood pressure increases.
This chemical reaction is known as Fight or Flight. Means get out of all adverse situation and go ahead in the race of life. Then be secured.
Over the years, I’ve read too many books to count about stress, anxiety and depression. Like most people, I’m always looking for tips and clues about how to handle things better.
Some of these books have turned out to be real stinkers. Others, retreads of books and articles that have said the same things over and over again.
I have found some gems, though. Books that have something original to say, or are well-written.
I hope you find help, hope and insight between their pages.
1. Manage Your Time to Reduce Your Stress: A Handbook for the Overworked, Overscheduled, and Overwhelmed — Rita Emmett
The title of this book grabbed my attention because it seemed to capture so much more than just stress management. Stress management is truly about managing being overworked, overscheduled, and overwhelmed.
According to the author, the key is not time management but “stuff management — taking control of all those tasks to do, people to see, commitments and obligations to fulfill. Mismanagement of all that “to-do” stuff is what leads to stress. Emmett combines quick, easy-to-digest tips and infectious good humor to give readers positive ways to handle stress and their overly busy lives.
2.Monkey Mind: A Memoir on Anxiety — Daniel Smith
I first read about Smith’s book in a New York Times article called “Panic Buttons“. This memoir on stress and anxiety is not only informative and insightful, it’s well-written and funny.
The long list of things that, over the years, have made Daniel Smith nervous includes sex, death, work, water, food, air travel, disease, amateur theater, people he’s related to and people he’s not related to, so the prospect of a book review probably wouldn’t seem like a very big deal to him. Or would it?
This fleet, exhausting memoir, is an attempt to grapple with a lifetime of anxiety: to locate its causes, describe its effects and possibly identify a cure. Or, if not a cure, at least a temporary cessation of the worry that’s been plaguing him since his youth.
3.Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence — Rick Hanson
Rick Hanson, Ph.D. is a neuropsychologist and best-selling New York Times author.
Hardwiring Happiness lays out a simple method that uses the hidden power of everyday experiences to build new neural structures full of happiness, love, confidence, and peace.
In an interview discussing the book, he states:
So, how do you get good things—such as resilience, self-worth, or love—into your brain? These inner strengths are grown mainly from positive experiences. Unfortunately, to help our ancestors survive, the brain evolved a negativity bias that makes it less adept at learning from positive experiences but efficient at learning from negative ones. In effect, it’s like Velcro for the bad but Teflon for the good.
This built-in negativity bias makes us extra stressed, worried, irritated, and blue. Plus it creates a kind of bottleneck in the brain that makes it hard to gain any lasting value from our experiences, which is disheartening and the central weakness in personal development, mindfulness training, and psychotherapy”.
4.why Zebras Don’t Get Ulcers: An Updated Guide to Stress, Stress-Related Diseases and Coping – Robert Sapolsky, Ph.D.
Why don’t zebras get ulcers–or heart disease, clinical anxiety, diabetes and other chronic diseases–when people do?
In a fascinating that looks at the science of stress, Stanford biologist Robert Sapolsky presents an intriguing case, that people develop such diseases partly because our bodies aren’t designed for the constant stresses of a modern-day life – – like sitting in daily traffic jams or racing through e-mails, texting and running to pick up our kids after a tough day at work. Rather, humans seem more built for the kind of short-term stress faced by a zebra–like outrunning a lion.
This book is a primer about stress, stress-related disease, and the mechanisms of coping with stress. How is it that our bodies can adapt to some stressful emergencies, while other ones make us sick? Why are some of us especially vulnerable to stress-related diseases and what does that have to do with our personalities?”
Sapolsky, a neuroscientist, concludes with a hopeful chapter, titled “Managing Stress.” Although he doesn’t subscribe to the school of thought that hope cures all disease, Sapolsky highlights the studies that suggest we do have some control over stress-related ailments, based on how we perceive the stress and the kinds of social support we have.
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness – John Kabat-Zinn, M.D.
Chronic stress saps our energy, undermining our health, and making us more vulnerable to anxiety, depression, and disease. The heart of the book is based on Kabat-Zinn’s renowned mindfulness-based stress reduction program at the University at Massachusetts Medical Center.
The author takes the phrase “full catastrophe living” from book and movie “Zorba the Greek”. If you’ve never seen it, an Englishman Basil – – who is half-Greek – – inherits a run down mine in a small Greek town. To help him restore it, he hires a local character named Zorba to be the foreman of the local laborers. Zorba, full of the zest of a life truly lived, is asked by Basil, “Do you have a family?” Zorba responds “Wife, children, house – – the full catastrophe!!!”
5.Undoing Perpetual Stress: The Missing Connection Between Depression, Anxiety and 21st Century Illness – Richard O’Connor, Ph.D.
Author of my favorite book on depression, “Undoing Depression”, Richard O’Connor, Ph.D., has written another simply brilliant book on the consequences of “perpetual” stress in our lives – the alarming and escalating rates of clinical anxiety and depression. This was the first book I read that made clear to me the connection between stress, anxiety and depression. It formed the basis for my blog on the topic How Stress and Anxiety Become Depression. The human nervous system was never meant to handle this many stressors. It’s as if the circuit breakers in our brains are blown by too much stress running through our brain’s circuitry. This book is a perfect fit if you want to learn a lot about the brain and physiology of stress – I found it fascinating. If you’re looking for a quick read and pick-me-up, this isn’t it. Check out his website.
6.A Mindfulness-Based Stress Reduction Workbook — Bob Stahl
The author writes that the key to maintaining balance is responding to stress not with frustration and self-criticism, but with mindful, nonjudgemental awareness of our bodies and minds.
This book employs some of the same mindfulness strategies discussed in Full Catastrophe Living, but does it in the format of a workbook. I find this format very helpful because it’s practical and gives me exercises to do to put into practice mindfulness to reduce my daily stress load.
7.The 10 Best-Ever Anxiety Management Techniques – Margaret Wehrenberg, Ph.D.
Medication, once considered the treatment of choice, is losing favor as more and more sufferers complain of unpleasant side effects and its temporary, quick-fix nature. Now, thanks to a flood of fresh neurobiology research and insights into the anatomy of the anxious brain, effective, practical strategies have emerged allowing us to manage day-to-day anxiety on our own without medication. Addressing physical, emotional, and behavioral symptoms, Margaret Wehrenberg, Ph.D., a leading mental health clinician, draws on basic brain science to highlight the top ten anxiety-defeating tips. Everything from breathing techniques to cognitive control and self-talk are included. I really like that the 10 chapters are highly readable and short. Dr. Wehrenberg is also a frequent blogger at the Psychology Today website. Here’s one of her blogs, The One-Two Punch of Negativity and Fear.
8.Things Might Go Terribly, Horribly Wrong: A Guide to Life Liberated from Anxiety – Troy DuFrene
This book approaches the problem of anxiety a little differently than most. Instead of trying to help you overcome or reduce feelings of anxiety, it will help you climb inside these feelings, sit in that place, and see what it would be like to have anxiety and still make room in your life to breathe and rest and live, really and truly live, in a way that matters to you. This approach is based upon a research-supported form of psychotherapy called Acceptance and Commitment Therapy, also known as ACT which starts with the assumption that the normal condition of human existence is suffering and struggle, ACT works by first encouraging individuals to accept their lives as they are in the here and now. This acceptance is an antidote to the problem of avoidance, which ACT views as among the greatest risk factors for unnecessary suffering and poor mental health.
That state of mind when you are not calm makes you slow at work.
Stress management is following steps that can calm you down.
There are several relaxation techniques used to help in case of: headache, anger management, anxiety attacks, high BP, pain management, etc.
Spending time in nature
There can be more solutions to stress. Keep exploring and take care.
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