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Stop Clenching Your Teeth: 4 Ways To Help Easily Stressed People To Relax

Stop Clenching Your Teeth: 4 Ways To Help Easily Stressed People To Relax

Have you ever been told to relax? I know when someone tells me to “relax,” it just gets me more fired up. In fact, when I’m wound up, clenching my teeth in frustration, it’s often the case that the more I am told to relax, the harder it becomes.

I don’t need to be told to relax. I need tools.

So, through research and practice, I’ve come up with the following four ways to successfully reduce stress, and help me induce that wonderful state of relaxation. They’re almost as good as a day on the beach.

1. Relax…Take a deep breath

Do you know when a stressful situation is going to hit? How do you prepare yourself?

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When I know a stressful situation is inevitable, I stop and take a deep breath. Deep breathing can reduce your heart rate and increases blood flow to your brain, allowing you to better cope with a stressful situation.

Deep breathing can be done anywhere. When I get lost driving, I make myself inhale for five counts then exhale for five counts, and repeat until I feel my stress fall away.

2. Relax…Close your eyes 

When you’re in a hectic environment, you may find you strain your eyes. Stress tells your eyes to be alert, which was useful in our hunting and gathering days when running from a predator. Nowadays we’re more likely to be chasing deadlines or staring at proposals for hours on end, which often leads to sore eyes and headache.

Give your eyes a break.

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Try closing your eyes and picture a pleasant object (perhaps a flower, or that new Ferrari you’ve been dreaming of). Focus on your object for 10 seconds, then allow other images around your chosen object.

Practicing this only takes a few seconds and can reduce eye strain and headaches that are normally associated with stress.

3. Relax…Give your body a break

Do you ever feel your whole body tensing when you’re trying to solve a problem? If so, try taking two minutes to understand where the tension is in your body.

Find a quiet space, or use ear plugs so you can focus on releasing each muscle. Starting at the tips of your toes working up your body to the tips of your fingers and up to the top of your head, relax every muscle one by one until you feel as if you are a pool on your chair. When you are ready, begin to slowly wake each muscle up starting from the top to the bottom.

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In two minutes you can release the tension from every part of your body, improve blood flow, find mental clarity, and eliminate your stress.

4. Relax…Create realistic expectations

Thanks to media, most people believe that they should be skinny, fit, healthy people who are 100% content with their lives. They should have everything. Great relationships, big houses, perfect kids, and lots of money. Unfortunately, reality isn’t always so pretty.

In the real world, no matter how hard you try there are challenges that come up. Babies get diaper rash and are miserable, someone spills coffee on you at work, your six pack mysteriously disappears when you face the mirror. Reality sucks sometimes, and deep down we know it. So why do we continue to expect what the media portrays?

In situations like this you need to relax your expectations. Instead of wanting what others have, try asking yourself:

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  • Do you really need that big house which you will spend the rest of your life sitting in an office paying for? Perhaps something more modest will do?
  • Is a wife/husband and two kids necessary before you’re 30? Do you want to rush a relationship and end up divorced? Isn’t it possible to meet the right person after 30?
  • How much money do you really need to be happy? For that matter, what really makes you happy?

Expectations are causing a lot of stress in our lives. Decide which are unrealistic and make the switch. You may find that what you think you want isn’t worth the sacrifice after all.

There are many instances in our daily live that cause us to clench our teeth in frustration and anger, which can lead to a significant increase in stress.

Should you find yourself experiencing elevated levels of stress remember there are always methods to help.

All you need to do is relax.

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Last Updated on September 18, 2020

13 Helping Points When Things Don’t Go Your Way

13 Helping Points When Things Don’t Go Your Way

For the original article by Celestine: 13 Helping Points When Things Don’t Go Your Way

“We all have problems. The way we solve them is what makes us different.” ~Unknown

“It’s not stress that kills us, it is our reaction to it.” – Hans Selye

Have you ever experienced moments when things just don’t go your way? For example, losing your keys, accidentally spilling your drink, waking up late, missing your buses/trains, forgetting to bring your things, and so on?

You’re not alone. All of us, myself included, experience times when things don’t go as we expect.

Here is my guide on how to deal with daily setbacks.

1. Take a step back and evaluate

When something bad happens, take a step back and evaluate the situation. Some questions to ask yourself:

  1. What is the problem?
  2. Are you the only person facing this problem in the world today?
  3. How does this problem look like at an individual level? A national level? On a global scale?
  4. What’s the worst possible thing that can happen to you as a result of this?
  5. How is it going to impact your life in the next 1 year? 5 years? 10 years?

Doing this exercise is not to undermine the problem or disclaiming responsibility, but to consider different perspectives, so you can adopt the best approach for it. Most problems we encounter daily may seem like huge issues when they crop up, but most, if not all, don’t have much impact in our life beyond that day.

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2. Vent if you have to, but don’t linger on the problem

If you feel very frustrated and need to let off some steam, go ahead and do that. Talk to a friend, complain, crib about it, or scream at the top of your lungs if it makes you happy.

At the same time, don’t get caught up with venting. While venting may temporarily relieve yourself, it’s not going to solve the problem ultimately. You don’t want to be an energy vampire.

Vent if there’s a need to, but do it for 15 to 20 minutes. Then move on.

3. Realize there are others out there facing this too

Even though the situation may be frustrating, you’re not alone. Remember there are almost 7 billion people in the world today, and chances are that other people have faced the same thing before too. Knowing it’s not just you helps you to get out of a self-victimizing mindset.

4. Process your thoughts/emotions

Process your thoughts/emotions with any of the four methods:

  1. Journal. Write your unhappiness in a private diary or in your blog. It doesn’t have to be formal at all – it can be a brain dump on rough paper or new word document. Delete after you are done.
  2. Audio taping. Record yourself as you talk out what’s on your mind. Tools include tape recorder, your PC (Audacity is a freeware for recording/editing audio) and your mobile (most mobiles today have audio recording functions). You can even use your voice mail for this. Just talking helps you to gain awareness of your emotions. After recording, play back and listen to what you said. You might find it quite revealing.
  3. Meditation. At its simplest form, meditation is just sitting/lying still and observing your reality as it is – including your thoughts and emotions. Some think that it involves some complex mambo-jumbo, but it doesn’t.
  4. Talking to someone. Talking about it with someone helps you work through the issue. It also gets you an alternate viewpoint and consider it from a different angle.

5. Acknowledge your thoughts

Don’t resist your thoughts, but acknowledge them. This includes both positive and negative thoughts.

By acknowledging, I mean recognizing these thoughts exist. So if say, you have a thought that says, “Wow, I’m so stupid!”, acknowledge that. If you have a thought that says, “I can’t believe this is happening to me again”, acknowledge that as well.

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Know that acknowledging the thoughts doesn’t mean you agree with them. It’s simply recognizing the existence of said thoughts so that you can stop resisting yourself and focus on the situation on hand.

6. Give yourself a break

If you’re very stressed out by the situation, and the problem is not time sensitive, then give yourself a break. Take a walk, listen to some music, watch a movie, or get some sleep. When you’re done, you should feel a lot more revitalized to deal with the situation.

7. Uncover what you’re really upset about

A lot of times, the anger we feel isn’t about the world. You may start off feeling angry at someone or something, but at the depth of it, it’s anger toward yourself.

Uncover the root of your anger. I have written a five part anger management series on how to permanently overcome anger.

After that, ask yourself: How can you improve the situation? Go to Step #9, where you define your actionable steps. Our anger comes from not having control on the situation. Sitting there and feeling infuriated is not going to change the situation. The more action we take, the more we will regain control over the situation, the better we will feel.

8. See this as an obstacle to be overcome

As Helen Keller once said,

“Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved.”

Whatever you’re facing right now, see it as an obstacle to be overcome. In every worthy endeavor, there’ll always be countless obstacles that emerge along the way. These obstacles are what separate the people who make it, and those who don’t. If you’re able to push through and overcome them, you’ll emerge a stronger person than before. It’ll be harder for anything to get you down in the future.

9. Analyze the situation – Focus on actionable steps

In every setback, there are going to be things that can’t be reversed since they have already occurred. You want to focus on things that can still be changed (salvageable) vs. things that have already happened and can’t be changed. The only time the situation changes is when you take steps to improve it. Rather than cry over spilt milk, work through your situation:

  1. What’s the situation?
  2. What’s stressing you about this situation?
  3. What are the next steps that’ll help you resolve them?
  4. Take action on your next steps!

After you have identified your next steps, act on them. The key here is to focus on the actionable steps, not the inactionable steps. It’s about regaining control over the situation through direct action.

10. Identify how it occurred (so it won’t occur again next time)

A lot of times we react to our problems. The problem occurs, and we try to make the best out of what has happened within the context. While developing a healthy coping mechanism is important (which is what the other helping points are on), it’s also equally important, if not more, to understand how the problem arose. This way, you can work on preventing it from taking place next time, vs. dealing reactively with it.

Most of us probably think the problem is outside of our control, but reality is most of the times it’s fully preventable. It’s just a matter of how much responsibility you take over the problem.

For example, for someone who can’t get a cab for work in the morning, he/she may see the problem as a lack of cabs in the country, or bad luck. However, if you trace to the root of the problem, it’s probably more to do with (a) Having unrealistic expectations of the length of time to get a cab. He/she should budget more time for waiting for a cab next time. (b) Oversleeping, because he/she was too tired from working late the previous day. He/she should allocate enough time for rest next time. He/she should also pick up better time management skills, so as to finish work in lesser time.

11. Realize the situation can be a lot worse

No matter how bad the situation is, it can always be much worse. A plus point vs. negative point analysis will help you realize that.

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12. Do your best, but don’t kill yourself over it

No matter how bad your situation may seem, do your best, but don’t kill yourself over it. Life is too beautiful to worry so much over daily issues. Take a step back (#1), give yourself a break if you need to (#6), and do what you can within your means (#9). Everything else will unfold accordingly. Worrying too much about the outcome isn’t going to change things or make your life any better.

13. Pick out the learning points from the encounter

There’s something to learn from every encounter. What have you learned from this situation? What lessons have you taken away?

After you identify your learning points, think about how you’re going to apply them moving forward. With this, you’ve clearly gained something from this encounter. You’ve walked away a stronger, wiser, better person, with more life lessons to draw from in the future.

Get the manifesto version of this article: [Manifesto] What To Do When Things Don’t Go Your Way

Featured photo credit: Alice Donovan Rouse via unsplash.com

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