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This article was co-written by Nicpette Tura, MA. Nicpette Tura is a mental & physical health expert, founder of The Illuminated Body, a physical, mental and emotional wellness counseling service in the San Francisco Bay Area. Nicpette is a 500-hour yoga teacher with expertise in Psychology & Mindfulness, a National Institute of Sports Medicine certified Restorative Exercise Specialist, and a balanced lifestyle expert. She holds a bachelor’s degree in sociology from the University of California, Berkeley, and a master’s degree in sociology from SJSU .
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 23,707 times.
As the demands on time, energy and money increase, you become more and more anxious and insecure. You may feel pressured when you have to fulfill your obligations at school, at work, or at home to be an elite member of your family, or when you are responsible for providing for someone. However, stress and anxiety pose a number of health risks, so it’s extremely important to find ways to deal with stress and overcome obstacles.
Steps
Coping with stressful situations
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Realize when you feel pressured. Restlessness, rapid breathing, dizziness, outbursts of anger are all signs that stress is affecting you both mentally and physically. Some other signs of chronic stress include: [1] X Trusted Source HelpGuide Go to source
- Getting sick more often
- Depressed
- Pain in body
- Facing Digestive Problems like Constipation
- Poor productivity
- Make impulsive decisions
- Avoid others
- Eat too much or too little
- Sleeping too much or too little
- Lack of sexual desire
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Identify the source of the pressure. You have to figure out what factors are affecting you in order to create positive change. Stressors come from an external source like your job, or an internal factor like your own perfectionism. See if there are any common internal and external factors present in your situation. [2] X Trusted Source HelpGuide Go to source
- Work productivity
- Achievements at school
- Relationships (love and family)
- Children problem
- Financial problems
- Perfectionism
- Rigid thinking
- Pessimism
- Chronic anxiety
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Practice deep breathing . If you feel the pressure is too much, make an excuse to go outside or take a few minutes to calm down. Deep diaphragmatic breathing helps bring about natural relaxation to the body and lowers heart rate and blood pressure. [3] X Trusted Source Harvard Medical Schop Go to the source A few minutes of exercise can help you calm down and re-center to focus on handling stressful situations.
- You can practice deep breathing anywhere. However, if you are a beginner, determine to find a quiet place where you can sit comfortably and not be disturbed. Breathe normally. Next is to take a deep breath through the nose, at this time the lower abdomen will expand. Hold the breath for 1 or 2 counts before exhaling slowly through the mouth, the abdomen will collapse as the air is pushed out. Repeat this process a few times until you feel more relaxed.
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Ask yourself if you can control the situation. Stressors that you can control are an opportunity to find quick ways to relieve stress. Focus on these points. If you try to control what is out of your control, it will only cause more stress. If you can’t control the situation, move on to controlling what you can control. Once you’ve selected the factors that can be controlled, you can try to remove the pressure. [4] X Research Sources
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Find an effective solution to a factor you can control. Once you separate the manageable problems from the unsolvable, apply brainstorming techniques to come up with as many solutions to the problem as possible. Use the COPE (Challenge-Option-Plan-Evaluate) method to solve the situation effectively. [5] X Research Sources
- Challenge yourself to find each problem, the cause of the problem, and the expected outcome.
- Create a list of solutions (Options) to solve each problem. Consider the pros and cons of each solution, choosing one to help you achieve your desired results.
- Create an action plan (Plan) for solutions to apply within a feasible time frame.
- Evaluate (Evaluate) the implementation process. Determine if you are satisfied with the results. If not, review the list of solutions and change the action plan.
Relieve anxiety and stress
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Think of a spell. Repeating something like “Keep calm and move on,” “This too will pass,” “Let’s make it work,” or “I’ll accept the things I can’t change.” change”. Consider using an app for these mantras, changing your desktop background with the one that contains the spell, or listening to a song featuring your favorite mantra, like “Anxiety doesn’t exist.” here” or “Everything will be fine.” [6] X Research Source
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Try mindfulness meditation . Mindfulness is the practice of focusing whole-heartedly on the present moment. This focus can help improve both physical and mental health. [7] X Trusted Source HelpGuide Go to the Source Practicing mindfulness through meditation is an important tool in the stress management toolkit. Here’s how you do it: [8] X Research Sources
- Find a quiet, comfortable place, free of any obstacles, to sit for a few minutes. Sit up straight, without leaning or leaning back. If you are on the floor, cross your legs. If you’re sitting on a chair, put your feet at a 90-degree angle. Place your hands on your thighs.
- Close your eyes or redirect your gaze to a boring space on the wall in the foreground. Take a deep breath in through your nose and out through your mouth. “Watch” your breath, simply noticing each inhalation and exhalation.
- Eventually, wandering thoughts will separate from the breath. Be aware of this and don’t focus on your thoughts or criticize yourself – just shift your focus to your breath.
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Practice muscle relaxation continuously. One way to deal with stress and awaken the body’s relaxation response is the continuous muscle relaxation technique. If you are constantly faced with great stress, you may not realize when your body is under stress. Practicing this exercise can help you realize what your body feels when it’s stressed and when it’s relaxed.
- Sit in a comfortable chair, feet touching the floor. Place your hand on your thigh. Breathe deeply so that the lower abdomen expands on inhalation and collapses on exhalation.
- Start by relaxing with your feet, then work your way up to other muscles throughout the body by tensing each muscle group, keeping the stretch, and then letting the muscles relax. As you maintain a stretch or let a muscle relax, pay attention to how it feels.
- Do the exercise for about 15 minutes a day or any time your muscles are tense or when you feel tense.
Constant pressure relief
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Rest often. When you are under a lot of pressure, you tend to force yourself to work non-stop to make up for lost time or to meet deadlines. However, taking proactive breaks can help you restore focus, creativity, and bring greater efficiency to work. [9] X Research Source Take a break with your cell phone and let it vibrate for 2 minutes after an hour of continuous work.
- What can you do during your break? Straighten your body. Drink water. Walk around areas at work. Even better, take a brisk walk outdoors and enjoy the fresh air. [10] X Trusted Source Centers for Disease Contrp and Prevention Go to source
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Prioritize the tasks that need to be done first. We often feel under pressure because we keep ourselves busy instead of productive. One way to reduce stress and get more done is to organize your daily tasks in order of importance.
- Every morning – or the night before – create a to-do list. Write down all the tasks you need to accomplish for the day.
- Next, choose particularly large tasks and break them down into smaller steps to perform.
- Finally, mark the items on the to-do list in alphabetical order of priority. [11] X Research Source
- A – mission important for career and/or personal development; support duties for the important people in your life; things that are both urgent and important
- B – important but not urgent task
- C – the task should be done but not important
- Finally, start working on the tasks on the daily to-do list, completing the A priority group first.
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Learn to ask others for help . Maybe you’re the one responsible for putting yourself under unnecessary stress by trying to control everything on your own. Reassign some of the tasks that others have given you to continue to perform well in a high-stress environment without violating work standards. [12] X Research Source
- If you’re still not used to asking for help, pick a relatively small task from your to-do list. Choose someone who already has the skills for the job, or is willing to learn how to do the task well.
- State your specific needs and any details of the work or deadlines required to complete the work. Regularly check the person’s work progress without having to manage small things or scrutinize every little detail.
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Sometimes you have to know how to say “no”. One of the most practical skills you can learn to relieve stress and achieve greater success is to exercise your right to say “no”. You may think that saying “no” will cause you to miss opportunities or lose opportunities to do them in the future. In fact, learning to say “no” helps you re-prioritize opportunities. That means you are using your time, resources and skills in the most effective way. [13] X Trusted Source Harvard Business Review Go to the source Decide when it’s necessary to say no by asking yourself the following: [14] X Trusted Source Mayo Clinic Go to the source
- Is this the commitment I need to make? Does it matter to the set of goals? If not, skip it.
- Is this new commitment a short-term stressor or will it drag on for weeks and months? If it’s a short-term trigger, go for it. If it’s a long-term agent, only do it when it makes a lot of sense for your career/personal growth and is really worth the effort.
- Did I say “yes” in a bluff and irresponsible way? If so, don’t do it.
- Do I have time to think carefully and weigh the pros and cons without making hasty decisions? If so, consider carefully.
Nurturing a peaceful, worry-free lifestyle
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Have a healthy diet. Feeling stressed can make you turn to unhealthy junk food. [15] X Research Source However, managing stress well means providing the body with the right foods. Skip the sugary snacks and enjoy a balanced diet full of fruits, vegetables, lean meats, whole grains, and low-fat dairy. [16] X Trusted Source Centers for Disease Contrp and Prevention Go to source
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Schedule at least 30 minutes of exercise each day. Exercise lowers blood pressure, manages stress, and releases hormones like serotonin that help you stay healthy. [17] X Trusted Source American Heart Association Go to source Do aerobic exercise (includes: biking, jogging, walking, etc.) incorporating strength training to achieve health Optimal.
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Don’t drink too much caffeine or alcohol. Caffeine can help you focus, but it will probably overwhelm you. Alcohol can reduce anxiety somewhat, but it actually makes your body more stressed after drinking 1 or 2 drinks. [18] X Research Sources
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Have a hobby. Hobbies are a great distraction from stress, provide something to look forward to, and make connections with other interests. If you’re in financial trouble, you can even use your hobby to make money. [19] X Research Source
- Think about some of the things you used to or want to do. It will certainly reduce stress, not contribute to it. Plus, make sure you engage in this hobby on a regular basis.
- Suggested hobbies include writing, painting, playing an instrument, volunteering, gardening, and playing sports.
Overcoming Obstacles: Perfectionism
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Try to be competent, not perfect. One of the main causes of inner stress in people is perfectionism. Setting high standards often helps to create a good work ethic and attitude. However, perfectionists often set the bar too high, showing it’s beyond their capabilities – or they have to work under high pressure. Aim for successful results without worrying about unnecessary details.
- Learning to think more realistically and set goals can help you overcome perfectionism. Reread practical statements like these when you find yourself setting unfeasible standards or criticizing your own abilities: [20] X Research Source
- No one is perfect .
- All I can do is do my best .
- Making a mistake doesn’t make me a failure .
- It’s okay if sometimes I don’t do the best I can .
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Accept mistakes. Perfectionism can make you feel like it’s all over when you make a mistake. Asking yourself what’s so bad about making a mistake can actually help you realize that making mistakes is an essential part and can even help you make more progress. If you find yourself with such fears, ask yourself: [21] X Research Source
- Will this problem happen in 1 year? 5 years?
- What’s the worst that could happen?
- If the worst happens, can I handle it?
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Stop criticizing yourself. [22] X Research Sources There are trivial, vicious monologues about content that will always end in anger, and frustration. Don’t cram those things into your mind, turn negative, self-critical words into more positive and meaningful thoughts.
- Write a self-criticism note each day.
- Remember situations or triggers that influence your thinking. What did you do? What emotions are there?
- Write down your thoughts exactly as they come to you. (For example, “I’ll never get a promotion”).
- Write down what happened after that thought. How do you feel? How did you act?
- Think about how you would respond to your friends. Do you correct the wrong things for them? Do you tell them what strengths they have? Practice similar polite behavior towards yourself.
Advice
- If you feel like you can’t cope with the pressure, seek therapy. Sometimes, you need help getting through the situation, and this is completely normal.
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This article was co-written by Nicpette Tura, MA. Nicpette Tura is a mental & physical health expert, founder of The Illuminated Body, a physical, mental and emotional wellness counseling service in the San Francisco Bay Area. Nicpette is a 500-hour yoga teacher with expertise in Psychology & Mindfulness, a National Institute of Sports Medicine certified Restorative Exercise Specialist, and a balanced lifestyle expert. She holds a bachelor’s degree in sociology from the University of California, Berkeley, and a master’s degree in sociology from SJSU .
There are 20 references cited in this article that you can see at the bottom of the page.
This article has been viewed 23,707 times.
As the demands on time, energy and money increase, you become more and more anxious and insecure. You may feel pressured when you have to fulfill your obligations at school, at work, or at home to be an elite member of your family, or when you are responsible for providing for someone. However, stress and anxiety pose a number of health risks, so it’s extremely important to find ways to deal with stress and overcome obstacles.
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