Advertising
Advertising

Last Updated on January 12, 2021

11 Ways to Handle Stress Wisely

11 Ways to Handle Stress Wisely

As the number one killer of men and women, stress is the root cause of many diseases, from cancer to heart disease. Left unaddressed, stress has a crushing force that, over time, can lead to ugly repercussions. From frequent headaches to regular fatigue, symptoms will come pouring in if you don’t learn how to handle stress wisely. [1]

We can’t always prevent or avoid stress, but how you conduct your lifestyle can radically reduce it. Instead of viewing every problem as a massive explosive strapped to your body, it’s worth it to slow your thoughts down and recognize that nobody is a superhuman.

If your stress is coming from your job or career, try to find ways to appreciate the little things as opposed to viewing everything as a puzzle to solve. How you approach communication and problem solving will make an enormous difference.

It’s easy to be absent minded in tense moments and act or respond impulsively when issues arise. Stress accumulates because we allow things to fester and don’t effectively sort out various dilemmas in our daily lives.

Mindfulness is the key to successfully navigating stressful situations. While stress fogs our brains, an open mind leaves room for new insights we otherwise might not have considered, so it’s important to keep our minds free of unnecessary mental clutter.

Every system of the body responds to stress, so learning how to respond positively can have numerous benefits. With that in mind, here are eleven ways to handle stress wisely.

1. Ease Into Your Day

Before you even get out of bed in the morning, give yourself some time to meditate. Focus on your breath and get unnecessary thoughts out of your head to change the way you think and perceive situations or events.

Beginning your day by easing into it in utter silence will enhance your performance at work and keep you calm enough to adequately process chaotic or busy moments.

Advertising

Avoiding a muddled mind will improve your ability to accomplish tasks and execute them to completion at an optimal level. A clear mind promotes effective cognitive processing and assessing, so if you work in a hectic environment, it helps if your thoughts and actions naturally calm you down.

2. Consider Self-talk

Self-talk, when done correctly, can give you just the confidence you need to tackle any hardships you may encounter at work or home.

Affirmations are a form of self-talk and include reminding yourself that you are where you need to be, that you can handle anything that comes your way, and that you’re a fast learner. If everything feels difficult, remind yourself that, with time, what was once so challenging will become second nature.

Self-talk can serve you as a remedy for boosting your mood when you’re feeling low or like you just can’t cope. How you speak with and interact with yourself should align with how you interact and speak with others.

Anxiety is often self-induced by our thoughts and internal dialogue. What and how you think creates a ripple effect in your communications with others. Self-talk may be just what you need to overcome challenging obstacles in your day-to-day life.

3. Be Honest With Yourself

Being honest with your friends, peers, and colleagues is one thing, but being honest with yourself is quite another. Telling yourself the truth when you’ve goofed up or made an already difficult situation worse might be a tough hurdle to overcome, but doing so can help your mind handle stress more efficiently.

If you’re prone to worsening your own stress, be honest with yourself about it and determine to work on it. Using mindfulness and grounding techniques, you can overcome your tendencies toward stress before, during, and after life events and difficult situations.

4. Omit Unimportant Details

Unimportant details might include worrying that a friend, colleague, or boss has it in for you, that you could have done this or that better, or that you’re not exactly where you want to be in any given moment. All of these nagging thoughts are just your mind entertaining unimportant details that you don’t need to indulge.

Advertising

Our own thoughts have the power to completely inundate us with pointless or even silly concerns, so omitting them can be key when learning how to handle stress.

Have you ever found yourself in a stressful situation at work and later found yourself ruminating until your head ached? This needless mental torture is a surefire way to drain all of your energy. Instead, omit the ruminations and focus on the positive aspects of your day.

5. Become a Pro at Assessing Situations

When things get chaotic, it can be difficult to appropriately assess all that’s going on. One way individuals exacerbate their stress is by acting impulsively or doing something absentmindedly. It’s not uncommon to misinterpret rapidly unfolding situations, so moving and responding mindfully and slowly can be beneficial.

Even in the core of chaos, pull yourself together and create a system. Find ways to be skilled in assessing situations in the moment by slowing your mind and thoughts down with your breathing.

Being mindful not to throw fuel on an already raging fire will allow you to find the next best thing to do. If we can do that, we can drastically improve our ability to handle stress.

6. Learn How to Self-compromise

Practicing self-compromise means that you are willing to accept stress as an unavoidable part of life that you can work with without being overthrown or dictated by it. A wise mind knows that stress doesn’t have to hold the reigns.

Self-compromise is an empowering skill to acquire — you’re accepting something as is while deciding not to be controlled by it.

7. Visualize Scenarios to Apply in the Present and Future

Visualization is a great resource for those struggling with anxiety or stress. Before going to work, visualize yourself having a successful day and create a plan for yourself.

Advertising

Fear of failure often contributes to stress and anxiety, so visualizing situations of success has the ability to change how you function in your day-to-day life. It can be a weapon for combating stress before its onset.

Before you have to perform at work, visualize yourself reaching your desired outcome. [2]

8. Maintain a Problem-solving Mindset

In difficult matters at home or work, maintaining a problem-solving mindset will keep your creative juices flowing, and you’ll be quick and effective in your responses.

You will also set yourself up for success by not viewing issues or problems as if they are large mounds of tangled thread. Instead, when something comes up, imagine yourself solving the problem quickly. Maintaining this frame of mind will put you in the driver’s seat as opposed to stress driving over you.

9. Let Go of What You Can’t Control

Another way stress accumulates is through our desperation to steer the ship of our circumstances and outcomes. The only thing you have control over is your behavior, responses, and how you navigate life in the right direction.

Train yourself to let go of the things you have no control over. Instead of trying to make problems disappear, take control of how to handle stress when you face those problems. This will naturally point you in a better direction.

10. Seek Simplicity

Every aspect of life has its complications, from relationships to work to how we spend our free time. Our thoughts naturally spiral and blow everything out of proportion, causing us to over-analyze situations, so learning how to reign this in and handle the stress it causes is crucial.

The simplest thing to do when this happens is to breathe. Relaxed breathing can intervene and bring your thoughts back to a more concrete and accurate place from which to work. [3]

Advertising

11. Don’t Internalize Stressors

It’s not uncommon to take someone else’s worries, burdens, fears and make them our own. On the other hand, we regularly keep our own stressors locked away and baking on high temperatures, which creates a quick route to burnout.

If you notice yourself holding on to a stressful situation, try an activity such as writing in a journal or completing a “brain dump,” the act of emptying the mind of troublesome or recurring thoughts by putting them into a different medium.

Drawing boundaries with those around you can also help to avoid internalizing stressors. If you don’t want someone handing you their problems, create some distance or vocalize your concerns.

The Bottom Line

Stress can be far more destructive than we realize. More importantly, it can kill the joy in our work and hobbies and destroy our overall well-being if left unchecked. You have the power to take back control and not be consumed by stress. Maintaining a wise, open mind can eliminate stress from your life and allow you to take back control.

Learn to quiet obsessive or unnecessarily repeated thoughts using meditative breathing and grounding techniques. Focus on the present moment and do so with the goal of keeping things simple.

Instead of letting stress consume you, learn how to handle it wisely and experience the benefits of a life lived with less worry.

More Tips to Restore Energy and Reduce Stress

Featured photo credit: Radu Florin via unsplash.com

Reference

More by this author

Tessa Koller

Author, Motivational Public Speaker and Artist

Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 10 Ways to Step Up Your Personal Growth and Succeed in Life Feeling Overwhelmed? Best 5 Meditation Apps to Destress During the Day 11 Ways to Handle Stress Wisely How Many Hours of Sleep Do I Need? (What the Science Says)

Trending in Mental Wellness

1 How To Get Over Anxiety: 5 Professional Tips 2 6 Health Benefits of Meditation (Backed By Science) 3 How to Clear Your Mind and Be More Present Instantly 4 How to Do Transcendental Meditation (Step-by-Step Guide) 5 How To Do Focused Meditation Any Time

Read Next

Advertising
Advertising
Advertising

Published on May 3, 2021

How To Get Over Anxiety: 5 Professional Tips

How To Get Over Anxiety: 5 Professional Tips

Anxiety is killing our mental energy. It is, after all, the leading mental health issue in our society today.  In 2017 alone, more than 284 million people experienced anxiety across the globe, making it the most prevalent mental health disorder globally.[1]

If you are asking the question, “how do I get over my anxiety?”, then this article is for you. I’ve put together a list of my top strategies to help you get over your anxiety. These are the same strategies that have worked for many of my clients over the years, and I think they can work for you too!

Anxiety is, in general terms, as uneasiness or nervousness about an undetermined outcome. Sometimes, this worry and uneasiness is quite excessive and goes from something that we can manage on our own to something for which we need professional help.  If your worry or apprehension includes panic attacks or compulsive behaviors, consider reaching out to a therapist or a doctor for more professional help.

I like to think of anxiety as information—a sign that something is off in your life. It could be a global pandemic, a challenge at work, instability in relationships, or the sign of a larger mental health issue.  Whatever it is, it’s good to think this through and be asking the questions that will help you uncover the parts of your life that could use some adjusting.

Again, consulting with a therapist or counselor, even just for a brief period of time, can help decipher some of these questions for you.  And if you want to give it a go on your own, well that takes us to the first of my five tips on how to get over anxiety.

Advertising

Here are 5 tips on how to get over anxiety and live a more fulfilling life.

1. The Mighty Journal

You will be amazed by the power of journaling—the path of self-discovery it can lead you down. The best part of journaling is that there is no right or wrong here. It is a private place where you can work through the stuff in your head and figure some things out.

There are lots of formats for journaling, and I have personally changed my own approach several times depending on what was going on and what I was looking for.  It could be that narrative of your day or bullets with highlights or thoughts of the day.

To make the most out of your journaling I would encourage you to push yourself and go beyond a recount of the day’s events. What you really want here is to get into your thought process and understand the feelings behind the thoughts. Timelines can also be a great way to gain some understanding of relationships and the different events in your life. Again, it is a matter of what works for you.

The pen truly is mightier than. . . the meds?!? My own little psych-mashup.

Advertising

2. Schedule Your Self-Care Time

What are the ways you treat yourself? Life is busy and when life demands increase, self-care is often one of the first things to fall by the wayside. But it is critical that you build in your “you time” because when stress levels increase, so will anxiety.

If self-care is not something that you are accustomed to thinking about, I listed some ideas for you to consider.  Keep in mind that if you schedule it with someone else, it might help with accountability.

Think about working smaller chunks of time into the workweek and then something a little more extensive on the weekend, like a hike, excursion, creative home project, or even the occasional weekend away.

Self-care ideas:[2]

  • Take your lunchtime away from your desk, and get outside for a walk or join a colleague for some casual chitchat.
  • Schedule a massage or trip to the spa/salon.
  • Watch a favorite movie or TV show, either on your own or with your favorite person/people.
  • Work out, inside or out—anything that gets your heart rate up.
  • Go on an evening or afternoon walk.
  • Tap into your creative outlet, break out that knitting, woodwork, artwork, or instrument.
  • Dance, at home with your kids, partner, or on your own.  Play your favorite tunes and do your thing!

You can also try these 40 Self Care Techniques To Rejuvenate And Restore Yourself.

Advertising

3. Listen to Your Music

Music speaks to our soul. It is a go-to for many of us when in need of a pick-me-up or just blowing off some steam. But sometimes, life gets busy, and we don’t incorporate it into our life the way we once did—finding ourselves in a music deficient rut, listening to the same boring stuff on the radio.

Let this be a reminder to explore the new music out there. Streaming services have revolutionized our access to music and have made it easier than ever before. Explore it and find your jam.

Additionally, music therapy is a growing form of therapy built on the research that it helps decrease pain, blood pressure, and—you guessed it—anxiety while also increasing mood, healing, and overall positivity.[3]

Medical Doctors are using it more and more in operating rooms and incorporating it into their practices. If you subscribe to Spotify or Apple Music, you can just type in “relaxing music” and you will be sure to find something that will do the trick, bringing calm and focus into your life.  In my research for this article, I came across some great ones., and they are now a part of my daily rotation.

4. The Five Senses Exercise

When we experience heightened anxiety, I think of it as the physical energy rising from our feet to our head like a thermometer. Sometimes, this energy can even bring us to a place where we feel disconnected from our bodies. The 5 senses exercise will help you reconnect yourself to your body and bring your anxiety levels down to a more manageable level.

Advertising

The 5 senses exercise is a mindfulness exercise where you connect your 5 senses to your present environment. This is a great way to ground yourself and bring your attention and your energy to the here and now.  What I love about this exercise is that it can be done anywhere and at any time. If you start to feel your anxiety creep up, this could be a good strategy to center yourself and possibly ward off a panic attack or prolonged anxiety.

The process is simple:

  1. Start by taking a few deep breathes, inhaling as you count to 3, and then exhaling as you count to 3.
  2. Next, identify 5 things you see, 4 things you hear, 3 things you can touch and feel, 2 things you can smell, and 1 thing you can taste.
  3. Take it in, give yourself a few minutes.
  4. Repeat if needed, and carry on.

5. Mindset Matters

This last one is a big one. A lot of times, anxiety waxes and wanes with how we think about something. Be mindful of your negative self-talk, keeping it in check and working to incorporate perspective. If you know that you are headed into something challenging, prepare yourself for it mentally and allow yourself to be ok with the challenge. After all, the challenge helps us grow and develop.

Also, remember that life is full of choices—granted the options in front of us may be less than ideal, but remember that they are there.  Incorporating some of these above strategies could be one of the first choices you make to create change in your life and get a hold of the anxiety

A quick easy way to get some perspective is to acknowledge the things that you are grateful for (this is also a mindfulness practice).  The gratitude journal is one way to do this where you write down three to five things that you are grateful for every day. Try it out for a week or so and see how you feel. Of course, the more time you practice this, the more you will feel the benefits.

Summing It Up

Anxiety is something that we all experience from time to time, working to identify the source of your anxiety will help you discover the best strategies for you. However, there are some definite best practices that you can incorporate into your life that are sure to minimize your anxiety and keep you living the active and fulfilling life you want.

More Tips on Coping With Anxiety

Featured photo credit: Fernando @cferdo via unsplash.com

Reference

[1] Our World in Data: Mental Health
[2] NCBI: Social Anxiety Disorder: Recognition, Assessment, and Treatment
[3] Harvard Health Publishing: How music can help you heal

Read Next