Most people, including women in leadership positions, find it difficult to cope with stress. Fortunately, there are many effective techniques for managing stress that can help you achieve wellness and success.
Avoid unhealthy ways to deal with stress, like smoking, drinking too much alcohol or binge eating. Instead, seek emotional support from friends and family members or seek counseling or therapy.
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1. Yoga
Yoga is an ancient spiritual and physical practice that involves a series of poses, breathing techniques, meditation, and mindfulness. Studies have shown that yoga can help manage stress and promote a sense of well-being.
Stress can be a normal part of life, especially when you’re facing an illness or other serious problem. But it can also become a problem when it becomes chronic. If you’re constantly feeling stressed and it starts to interfere with your daily life, talk to your doctor about getting help.
Signs and symptoms of stress can include muscle tension, headaches, fatigue, mood swings, an increased sensitivity to pain, anger outbursts, chest pain, difficulty concentrating, a lack of motivation, depression, and social withdrawal. To reduce stress, try cutting out unhealthy coping mechanisms like smoking or drinking too much.
2. Meditation
A meditation practice is a relaxing way to calm the mind. Deep breathing, visualization, and mindfulness techniques can trigger the body’s relaxation response to help you detach from stressful thoughts and refocus on what is important.
Stress can be short-lived, such as feeling anxious over a test or work event, or it may last a long time, like with depression or the loss of a loved one. It’s important to talk with a health professional if your stress is prolonged or severe.
Quick stress-stoppers include counting to 10, taking a few deep breaths, walking away, or listening to soothing music. Even cello master Yo-Yo Ma playing Bach can reduce your stress level, but you can also try ocean or nature sounds to relax. It’s also important to have a strong support network and consider therapy if you need it.
3. Exercise
Stress comes in many forms, and if it persists for too long, can have lasting negative effects on your mental and physical health. This can include headaches, digestive issues, insomnia, irritability and fatigue, memory problems and difficulty concentrating.
Almost any type of exercise can help to reduce stress. Studies have shown that aerobic exercise can lead to a greater feeling of calm, and this calming effect can last for hours. Muscle-strengthening exercises can also be helpful in reducing tension and decreasing the frequency of headaches.
If you are chronically stressed, it may be necessary to see a psychologist or counselor to discuss the root cause of your stress. It is also important to prioritize sleep and avoid unhealthy foods. These simple changes can have a big impact on your overall stress levels.
4. Gratitude
Practicing gratitude is an effective way to reduce stress levels and improve mental health. This technique can be done by thinking of things you appreciate or practicing mindfulness. It can also be done by performing acts of kindness, such as picking up litter or helping someone else.
In one randomized controlled trial, participants were asked to write about three good things in their lives each day over the course of seven days. At the one-week and one-month follow ups, participants in the gratitude writing condition reported lower negative affect than those in the control condition.
Another study found that a simple gratitude intervention was associated with perception of decreased work-related stress and burnout in healthcare professionals. This finding suggests that gratitude is a useful and easy-to-implement strategy for improving psychological well-being in the workplace.
5. Acceptance
Acceptance is the ability to see things as they are in the moment. It can be helpful to practice acceptance during times of intense feelings such as anger or fear, but it can also help reduce stress in more subtle ways.
Avoiding stress involves identifying and avoiding situations that trigger negative emotions. For example, if watching the news at night makes you anxious, stop doing it. Changing your environment can also help lower stress levels. If a certain person or situation makes you feel uncomfortable, try communicating your concerns in an open and respectful way.
Altering is about taking action to change a stressful situation. For instance, if you find your commute to work causes you stress, try leaving early or finding a new route.