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Published on December 31, 2019

7 Tips for Coping with Stress Effectively

7 Tips for Coping with Stress Effectively

Stress can happen to anyone, anywhere at anytime.

It can be mild or intense. It can be short or long lived.

It can lead to panic, sadness or inability to handle things. Or it can be dealt with effectively.

You don’t have to let stress control you. Instead, coping with stress is possible.

“The greatest weapon against stress is our ability to choose one thought over another.” – William James

Stress can either define your life experiences or be something that motivates you. Instead of worrying all the time, use that energy for positive motivation.

Stress can stop you, if you let it. You only need to let life happen and learn to go with the flow in order to cope with stress. Give up the notion of total control because it does not exist.

When stress happens, we are either pushed forward or stopped in our tracks. We either let it help us rise or let it sink us down. The choice between the two are in coping skills.

You can be having a great day and suddenly something happens that lets you down, and suddenly the whole day is ruined. You will rise though, if you learn that stress is a part of life, and that you don’t need to control it. You only need to find a way to cope with it.

Some signs of stress are elevated heart beat, sometimes leading to panic or panic attacks. Sweaty palms, fear rising, catastrophizing the worst will happen, feeling pressure, having a timeline to solve your problem or complete a task… This is how we start to experience stress.

People and circumstances can stress us out. It can be daunting to solve every problem on your plate. But it’s possible to solve some problems effectively with coping skills so you can tackle that to do list. It’s not possible to solve problems WITH stress. In fact, stress can hinder us from success when we let it take over. You need tools to do the job well done. These tools are helpful when dealing with stress to overcome difficult situations.

You only need to learn to cope, not control it.

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Some effective ways to cope with stress are the following:

1. Break down Your Task or To-Do List

The first step towards clearing it is writing it down, so you create a to do list. But what do you do once you get there? Do you start with the easiest task and work your way to the most difficult? Do you start with the most urgent or the most important or a mix of both?

Breaking down your task list can help you cope with stress. You will find that people, circumstances will change that lift the stress from you, but your attitude in any situation is what keeps stress truly at bay.

Start with prioritizing your task list. What are your long-term goals? What satisfies most of that for you? You can decide to act on tasks that help you in the longterm the most while also tackling the urgent, right here right now needs of your life.

Mind Tools says:[1]

“With effective time management, you can take control of your time and get on top of your to do list.”

Breaking down your task management is about what is most important to you in life and your day to day functioning:

  • Write down all your tasks that need done, in no particular order.
  • Color code, flag or whatever method you like-urgency and importance in a ranking order that you decide.
  • Take out a calendar or planner and plot out when you will tackle each task.
  • Prioritize each day what you need to get down and follow this method.
  • Start over and do it all over again regularly.

A to-do list is more than just task and time management. It is about priorities. When you know your priorities, you are less stressed about choices you have to make.

Learn more tips about using to-do lists here: The Right Way to Make a To Do List and Get Things Done

2. Find a Good, Therapeutic Outlet

When you find an outlet, it can include therapy, but it also can be coping skills that you pick and enjoy. It’s something that lets out the stress.

Exercise, journaling, talking to someone or to a therapist, listening to music, meditation, cooking, relaxing in general, reading a good book, watching a movie or TV show… What you do is up to you.

Once you pick a coping skill, your stress will decrease and your ability to COPE will increase. You will then be able to perform the task at hand. You will be able to use your coping skills to achieve your goals. Once you have less stress, you can resume working.

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You can decide what you do with your time, even when stress is daunting and big. You can decide to spend your time your way. You can rest. You can recharge. You can find strength again when you use your coping skills. You just need an outlet for the stress.

You can’t just push through everything in life and decide not to feel. Let yourself feel. Feeling is not the enemy. Lack of focus is. You can be focused on a task ahead and still decide to feel. You can even use that feeling to motivate you. The key is to let it out.

Stress management is not just about overcoming stress. It’s using it. It’s not letting it control you. It’s effectively coping you so you can still breathe.

3. Schedule Breaks for Yourself

It’s very important to recharge. When you are creating a to do list, you need to ask yourself, “When is the best time for me to recharge and relax so I don’t let this overwhelm me?” This isn’t the same as procrastination. You give yourself a timer and let yourself rest when you set it.

Scheduling breaks in your day is something many of us forget to do.

According to Harvard Business Review,[2] it says that you should trying even switching up tasks to keep yourself from being overwhelmed and burned out when you are problem solving.

“When you’re working on tasks that would benefit from creative thinking, consciously insert breaks to refresh your approach. Set them at regular intervals- use a timer if you have to.”

It says that this may be indeed the best use of your time, to schedule breaks, to get better results.

Be guilt free in your pursuit of the best problem solving skills. Taking breaks will actually enhance your skills leaving you with less stress overall.

4. Meditate to Release Tension in Body, Mind and Soul

Meditation and mindfulness can help in each circumstance with learning how to use our inner strength to grow and give. We can learn from meditation that life is a current, and we can either swim with it or get pulled under. This is very important to note when we are stressed.

Meditation can help us release stress sometimes more than anything else. It brings us very much into the present. Worrying is about the future; stress is an emotional response to worry and pressure that tends to feel very negative. But we can dial it down with meditation so that we can deal.

Mindfulness is about using the present moment to the best of your ability. You can be meditative in it with the simplest of tasks. It’s grounding yourself with each moment in terms of using the task at hand to be present.

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You can be cooking, washing your hands, eating, or walking outside. All you need to do is breathe and be in the moment in order to meditate.

It can even be as simple as releasing tension in your body. Unclench your jaw. Release your shoulders from your ears. Release all tension from your whole body by thinking of each body part’s release. Start with your head and go down to your feet and toes. Do it as often as you like.

Learn how to meditate easily: Meditation for Beginners: How to Meditate Deeply and Quickly

5. Be Grateful

Stop what you’re doing. Think about what you still have. Rather than seeing the odds as against you, see what you have already done and already have. This will help you to move forward.

You are still alive. You still have tools that you can use to help you. You have resources. You have people; you are not alone. You have abilities. Where you lack, you can ask for help. So you only need to be grateful.

It doesn’t mean you discount the pain you have had in any situation, but you acknowledge what you can do with it. You are not over. This stress will not define you or decide for you. You can use what you have right here and right now to make a difference.

Write a gratitude list daily. Even if you only think of three things to be grateful for, that is more than enough. Remind yourself of this list of gratitude to help you cope with the stress you feel. Through realizing what you still have, you can find better solutions and release the stress from overtaking you.

Your thoughts have power. Using gratitude to defeat stress is something you can do daily. You can actually train your brain to be more grateful by coming up with at least three things daily that you are grateful for.

6. Find the Motivation

Finding motivation for many can be difficult. But you’re not like other people. You are the only you in this whole universe. That means what motivates you may be different from what motivates someone else. You may decide to pursue things other won’t agree with or understand. That’s okay. The key is that you have decided something. And that often comes with a lot of stress.

When you are stuck, it’s up to you to find the motivation. You can let situations define you or you can reclaim your story. You can stand for something. You can do a social good. You can help a friend. You can release the negativity by focusing on the positive. It’s up to you. You have control here. You have some power. You have some say.

According to Barking Up the Wrong Tree, a science based answers and expert insight blog that has been featured on The New York Times, The Wall Street Journal, Wired Magazine and Time Magazine, there are 3 steps to motivating yourself backed by science:[3]

They are getting positive, rewarding yourself and getting peer pressure are the best ways to motivate yourself.

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It also says,

“Think of yourself as a motivated, productive person. Research shows how people feel about themselves has a huge effect on success.”

When you decide to be positive, you make a decision to not let the stress or negativity weigh you down or define you. Reward yourself because you deserve goodness and you deserve happiness and you deserve to be recognized for your work in life.

Lastly, getting peer pressure is about letting others in on your goals. That helps you stay motivated and stay moving forward.

7. Ask for Help

When you are struggling, you don’t have to have all the answers. You just need a healthy outlook and to let input in. You will be better with stress when you have others to help you. Even if it is a professional such as a therapist or an expert such as someone in your field, or a friend, or family member you trust, all that matters is that you’re not afraid to need help.

Perfection is something we all strive for, but we can’t have because it doesn’t truly exist. We can get close to it, but there’s always a way to do something better that will be found out in the future.

So, ask for help. Ask for people’s input. Don’t be afraid to get feedback. Maybe there’s a more effective way to do something. That will lead to less stress and more productivity.

If you find it difficult to ask for help, these tips can help: How to Ask for Help When You Feel Silly to Do So

Final Thoughts

Stress is unavoidable. It will always be present in our most trying times. You can either learn to cope with it or let it ruin you.

It doesn’t have to control you in the way it has been. You can make the change today, right now to take your power back. These 7 tips for coping with stress effectively can do just that.

Good luck!

More Tips on Stress Relief

Featured photo credit: Doğukan Şahin via unsplash.com

Reference

[1] Mind Tools: Time Management
[2] Harvard Business Review: To Be More Creative, Schedule Your Breaks
[3] Barking up the Wrong Tree: How To Motivate Yourself: 3 Steps Backed By Science

More by this author

Sarah Browne

Sarah is a speaker, writer and activist

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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