Stress management is one of the essential skills that everyone should learn. Therefore, in this article, we intend to examine ways to manage stress and overcome it.

Why is stress management so important?

If you are a stressed person, you are putting your health at risk. Because stress causes emotional imbalance as well as your physical health. On the other hand, it limits your ability to think clearly, function effectively, and enjoy life. There may seem to be nothing you can do about stress. But the truth is that your bills will not stop, there will never be more hours a day, and your work and family responsibilities will always be overwhelming. But you have much more control over the situation than you think.

Stress management helps you to relieve the stress that is in your life. So you can have a happier, healthier, and more productive life. The ultimate goal is to have a balanced life, with enough time for work, relationships, relaxation and fun, and the flexibility to withstand stress and meet challenges. Stress management is not the same for everyone. That's why it's important to experiment and know what works best for you. The following stress management tips can help you do just that.

Stress Management Tips and Tricks for

1) Identify the sources of stress in your life

Stress management begins with identifying the sources of life stress. Of course, this is not as simple as it sounds. However, it is easy to identify the main stressors such as job change, relocation, or divorce. But identifying sources of chronic stress is more complicated. It is very easy to ignore the thoughts, feelings, and behaviors that affect your daily stress level. Surely you may have noticed that you are constantly worried about the deadline for your work. But perhaps this stress has caused more procrastination than what is actually needed for your job.

To identify the real sources of your stress, look at your habits, mindset, and excuses:

A) Do you describe stress as a temporary issue?

B) Can't remember the last time you rested?

C) Do you define stress as an integral part of your work or family life or as part of your personality?

D) Do you blame your stress on other people or external events, or do you find it completely natural and exceptional?

You should always keep in mind that as long as you do not take responsibility for the role you play in creating or maintaining it, your stress level will remain out of control. You can use a stress journal to manage stress.

A stress journal can help you identify the regular stressors in your life and how to deal with them. Keep this in your journal every time you get stressed. By submitting a daily report, you will begin to see common patterns and themes. Write this:

A) What is the cause of your stress? (Guess it if you are not sure)

B) How do you feel physically and mentally?

C) How did you react in response to stress?

D) What did you do to feel better?

2) Practice 4 ways to manage stress

Stress is an automatic response from your nervous system. Some stressors also occur at predictable times. For example, going to and from work and meeting with the boss or family gatherings. When faced with such predictable stressors, you can change your situation or reaction. When deciding to choose an option in each scenario, it is important to think of ways to manage stress or the four A's: avoidance, alteration, adaptation, or acceptance.

A number 1: Avoid unnecessary stress

A) However, avoiding a stressful situation that needs to be addressed is not the right thing to do. But you may be surprised by the many stressors that exist in your life that you can eliminate.

B) Learn how to say no. Know your limitations and stick to them. Whether in your personal life or in your professional life, accepting too much of your ability or tolerance is a major stressor. Distinguish between "should" and "shouldn't" and say "no" to excessive responsibilities if possible.

C) Avoid people who stress you out. If someone is constantly stressing you out in your life, limit the amount of time you spend with that person or end the relationship.

D) Take control of your environment. If the evening news makes you anxious, turn off the TV. If your traffic is busy, take a longer but no-traffic route. If shopping is uncomfortable for you, shop online.

E) Reduce your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you have too much work to do, leave things that are not really necessary at the bottom of the list or eliminate them altogether.

A number 2: Alteration the situation

A) If you cannot avoid a stressful situation, try to change it. Often, this involves changing the way we communicate and function in our daily lives.

B) Express your feelings instead of controlling them. If something or someone is bothering you, act decisively and express your concerns in an open and respectful manner. If you have an important exam and your talkative roommate has arrived home, tell him that you only have five minutes to talk to him. If you do not express your feelings, resentment will arise and stress will increase.

C) Be willing to compromise. When you ask someone to change their behavior, be willing to do the same yourself. If you both want to have at least a little flexibility, you will have a good chance of finding a balanced and moderate state.

D) Create a balanced program. Having all the work and not doing any of them means job failure. Try to strike a balance between work and family life, social activities and individual work, daily responsibilities, and your own rest.

A number 3: Adapt to stressors

A) If you cannot change the stressor, change yourself. By changing your expectations and attitudes, you can adapt to stressful situations and regain your sense of control.

B) Check the problems again. Try to look at stressful situations from a more positive perspective. Instead of complaining about traffic, consider it an opportunity to pause and rejuvenate, listen to your favorite radio show, or enjoy your free time.

C) Look at the big picture. Have a perspective on the stressful situation. Ask yourself how important it will be in the long run. Will another month or another year be important to you? Is it really worth getting upset about? If the answer is no, focus your time and energy elsewhere.

D) Set your standards. Perfectionism is a major avoidable source of stress. Prepare yourself for failure by avoiding perfectionism. Set reasonable standards for yourself and others, and learn that "being good enough" is also good.

E) Practice gratitude. When stress upsets you, take a moment to appreciate everything you have in your life. Reflect on your positive qualities and gifts. This simple strategy can help you keep everything in mind.

A number 4: Accept things you cannot change

A) Some sources of stress are inevitable. You cannot change or prevent stressors such as the death of a loved one, serious illness, or recession. In such cases, the best way to deal with stress is to accept the situation as it is. Acceptance may be difficult, but in the long run, it is easier than taking a stand against a situation you cannot change.

B) Do not try to control the uncontrollable. Many issues in life, especially the behavior of other people, are beyond our control. Instead of pushing them, focus on the things you can control, such as how you choose to respond to problems.

C) Look for positives. When facing fundamental challenges, try to look at them as opportunities for personal growth. If your poor choices have caused a stressful situation, reflect on them and learn from your mistakes.

D) Learn to learn. Accept the fact that we live in an imperfect world and people make mistakes. Put away anger and resentment. Free yourself from negative energy by forgiving and continuing to work.

E) Share your feelings. Expressing what you are involved in, even if you cannot do anything to change the stressful situation, can be very helpful. Talk to a trusted friend or make an appointment with a therapist.

3) Move

When under stress, the last thing you want to do is get up and exercise. But physical activity is a very effective stress reliever. You do not need to be an athlete or spend hours in the gym to experience the benefits. Endorphins are released through exercise, which makes you feel good and can also be a valuable distraction from your daily worries.

However, regular exercise for 30 minutes or more will be most effective. But there is no problem if you gradually increase your fitness level. During the day, even very small daily exercise activities can be gradually effective. The first step is to get up and move. Here are some easy ways to incorporate exercise into your daily routine:

. Play music and dance.

. Go for a walk.

. Go to the grocery store on foot or by bike.

. Use stairs instead of elevators in your home or office.

. Park your car at the farthest point and walk the rest of the way.

. Pair with a sports partner and encourage each other while exercising.

. Play ping pong or a physical activity-based video game.

Almost any type of physical activity can help relieve tension and stress, but rhythmic activity is especially effective. Good options include walking, running, swimming, dancing, cycling, and aerobics. But whichever one you choose, make sure it is a sport you enjoy, so you are more likely to stick to it. During exercise, try to consciously try to pay attention to your body and the physical and emotional feelings you experience while moving. For example, focus your breathing coordination with movement, or feel the wind or sunlight on your skin. Adding this element of mindfulness helps you to break out of the cycle of negative thoughts that are often associated with stress.

4) Connect with others

There is nothing more relaxing than spending time with someone who makes you feel safe and understood. In fact, face-to-face interaction creates a hormonal cascade that counteracts the body's "fight or flight" defense response. It's a natural stress reliever that helps you deal with depression and anxiety. Therefore, it is important to communicate regularly and in-person with your family and friends. Remember that the people you are talking to do not necessarily have to be able to relieve your stress. They simply have to be good listeners.

Try not to worry about looking weak or being overwhelmed. People who care about you will enjoy your trust. This will also strengthen the bond between you. Of course, when you feel overwhelmed and stressed, there is not always someone close to whom you can rely on. But by creating and maintaining a network of close friends, you can improve your resilience to life's stressors. for this purpose :

1: Make friends with a co-worker at work.

2: Help someone else with volunteering.

2: Have lunch or coffee with a friend.

3:  Ask a loved one to keep in touch with you on a regular basis.

4: Accompany someone to the cinema or concert.

5: Call or email an old friend.

6: Go for a walk with a friend.

7: Schedule a weekly dinner date.

8: Meet new people by attending a class or joining a club.

9: Contact a sports teacher or coach.

5) Take time for fun and relaxation

Beyond a responsible approach and a positive attitude, you can reduce stress in your life and spend time with yourself. Do not get so caught up in the hustle and bustle of life that you forget to take care of your needs. Self-cultivation is a necessity, not just a luxury. If you regularly spend your time having fun and relaxing, you will be in a better position to control the stresses of life. Have leisure time for yourself. Include rest and relaxation in your daily routine. Do not let other commitments interfere with your leisure time. It's time for you to move away from all responsibilities and recharge your batteries. Do something you enjoy every day. Take time for your fun activities, whether it's watching the stars, playing the piano, or cycling. Maintain your sense of humor. This includes the ability to laugh. Laughing helps your body cope with stress in several ways. Do a relaxing exercise. Relaxation techniques such as yoga, meditation, and deep breathing activate the body's relaxation response, a state of rest that contrasts with the escape or stress response. By learning and practicing these techniques, your stress levels will be reduced and your mind and body will be calmer and more focused.

6) Manage your time better

A) Poor time management can cause a lot of stress. It is difficult to stay calm and focused when you are too thin and running. In addition, you will be tempted to avoid or reduce all the healthy things you need to do to control stress, such as socializing and getting enough sleep.

B) Do not commit yourself too much. Avoid scheduling tasks or trying to fit too much work into one day. Too often, we underestimate the length of time it takes to get things done.

C) Prioritize important tasks. Make a list of tasks you need to do and write down their importance in order. Do high-priority items first. If you have something special that is unpleasant or stressful, do it sooner. As a result, the rest of your day will be more enjoyable.

D) Divide projects into small steps. If a large project seems tedious, set up a step-by-step plan. Instead of trying to figure everything out at once, focus on one controllable step at a time.

E) Delegation of responsibility. You do not have to do all this work yourself, whether at home, school, or at work. If other people can do the job, why not let them do it? Give up the desire to control or monitor every little step. At this stage, you will release unnecessary stress.

7) Maintain your balance with a healthy lifestyle

A) In addition to regular exercise, there are other healthy lifestyle options that can increase your resistance to stress.

B) Eat a healthy diet. Well-nourished bodies are more prepared to cope with stress, so be careful what you eat. Start your day with the right breakfast and keep your energy and mind clear with nutritious and balanced meals throughout the day.

C) Reduce caffeine and sugar intake. "Increased energy" due to caffeine and sugar is temporary and often ends with a loss of mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugary snacks in your diet, you will feel more relaxed and sleep better.

D) Avoid alcohol, cigarettes, and drugs. Self-medication with alcohol or other medications may easily relieve you of stress, but its relief is temporary. Do not avoid the existing problem and do not erase the face of the problem. Deal with the problems ahead with an open mind.

E) Get enough sleep. Getting enough sleep helps keep your mind and body healthy. Feeling tired increases your stress. Because it may make you think irrationally.

8) Learn to relieve stress at the moment

When you feel uncomfortable with your morning commute, get stuck in a stressful meeting at work, or blush from another argument with your spouse, you need a way to control your stress levels instantly. This is where quick stress relief comes in. The fastest way to reduce stress is to take deep breaths and use the five senses. What you see, hear, taste, or touch through a soothing motion. For example, by looking at a favorite photo, smelling a particular scent, listening to your favorite music, eating chewing gum, or hugging a pet, you can quickly calm down and stay focused. Of course, not all people respond to a sensory experience in the same way. The key to quick stress relief is to try and discover unique sensory experiences that are best for you.

in the end, we are living in a world full of things that can give us more stress and anxiety than we can handle and tolerate but make sure that we can overcome this 21st-century phenomenon produced by modern civilization with the knowledge and science we have in our hands today.      



"Coping with stress and strain" by Maliha Hasan pour.

"Reduce stress in minutes" by Ali headanvand.