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Stress management
Do you often feel stressed and anxious? Stress is a natural part of life that you need to learn to manage in the best possible way to be able to feel good and avoid stress-related illnesses. In this article, I will tell you more about what stress is, and give tips and exercises on how to reduce stress.
What is stress?
A stress reaction can be started for many different reasons. It could be that you feel that you have too much to do, have put enormous pressure on yourself to perform or something as simple as having time for a meeting. When you become stressed, your autonomic nervous system starts, which affects, for example, breathing, heart rate, blood pressure and digestion. This can be unpleasant but it is not dangerous. However, stress is not only bad but can also have positive effects. For example, if you are participating in a competition or giving a lecture, stress can give you the last push needed to perform extra well.
How to deal with stress?
Being able to handle stress at work and in private life is important to find a good balance in life. So how do you deal with stress? Stress management is about getting to know yourself and resorting to exercises, tips and tricks to prevent too much stress that can lead to illness.
Manage stress tips
Here are some tips on how to reduce stress and how to think about managing stress effectively:
Find the balance - Trying to find a balance between family, work and leisure can be incredibly difficult, but it is also an important part of stress management. One tip is to be careful about distinguishing between work and leisure. Leave the computer at work when you go home and let the things that can wait until tomorrow's working day actually have to wait until tomorrow.
Prioritize! - Write down everything you have to do that you are stressing over and start prioritizing. What is most important and what you should start with? Is there anything you can delegate? Stress management can feel a little easier when you have full control of exactly what you have to do and set up a plan for how to deal with it.
Remember recovery - The body and brain need recovery to better manage stress. Make sure you sleep at least 7 hours a night and take several breaks during the work day.
Exercise more - It is well known that exercise gives both more energy and better condition, which in turn can also help reduce stress. Take advantage of everyday exercise by, for example, walking or cycling to work.
Find the joy of dealing with stress - The better you learn the tricks behind effective stress management, the less stressed you will feel. It will make you both happier and more motivated!
Manage stress exercises
There are lots of exercises for stress management. For example, mindfulness is an effective technique for managing stress and reducing anxiety where you shift your attention to something other than what is stressing you. Here I go through some stress management exercises that you can do yourself:
1. Exercise for presence
Being fully present in the present is not always easy. A simple exercise you can do is eat an apple and completely focus on what is happening at the moment right now. Hold the apple in your hand and take in its color, shape and aroma. Slowly take a bite and think about how the apple feels in your mouth and what flavors you experience.
2. Breathing exercises
Breathing exercises are a well-known method of stress management. With a focus on your breathing, you stop and can regain your composure, which can be important in very stressful situations. Sit with your back straight, shift your attention to your breathing and listen to your breaths. Use the 6-2-7 rule when breathing. So 6 sec inhalation, 2 sec hold the breath and 7 sec exhalation. Breathe deep into your stomach and let your shoulders relax. By following this technique, you will quickly feel calmer while actually detoxing your stress out of your body.
3. Relaxation exercise
One last exercise to deal with stress is a relaxation exercise. Lie down, close your eyes and take deep breaths. Relax before each exhalation and focus on how your stomach moves as you breathe. Then shift the focus further and feel the rest of your body piece by piece. Here you train your ability to shift your focus while you are present, which has a positive effect on your brain as it stops producing the stress hormone cortisol while you are doing the exercise.
Stress management with Tommy
Do you have difficulty finding your balance in life? I have extensive experience of stress management and with my method The Flow Mindset can help you find strength, energy and balance to be able to enjoy life even more. Together, we make sure that no challenges are too great and that you get the tools you need to be able to be in the present. By reducing stress and learning to manage stress at work and in private life, you can find your Flow in life. From there, you are unstoppable and can live a life filled with meaning, happiness and a higher level of success!
Free crash course in The Flow Mindset
Are you ready to change your life and learn all about stress management? Take my short web course that introduces you to The Flow Mindset! This workshop is completely free and gives you both the insights and tools that you can use to start your change today. Click on the link below to get to the webinar!
About the author
Tommy Davidovic
Cert. Coach (CPCC, PCC, CTPC) & Mental Trainer. I help achievers in sports, career and life to maximize their success and feel good in the meantime.