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12 Clever Ways to Minimize Stress

12 Clever Ways to Minimize Stress

We live in a stressful world and being able to manage stress effectively can have a huge impact upon our quality of life. Stress affects each of us in different ways, and it is important to be aware of your unique stress “signals”. Stress signals fall into four categories: thoughts (intolerant, self critical), feelings (anxiety,irritability) behaviors (tearful,addictive behavior), and physical symptoms (fatigue, sleep disturbances,tension in body). Here are clever tricks to minimize stress levels and reduce its negative effects.

1. Acceptance

Instead of resisting what life throws at you and feeling sorry for yourself with statements like “Why me?” and “It’s so unfair”, it pays to accept what has happened. This doesn’t mean you have to become passive and give up though. When you accept the situation and stop wasting energy on “why” you can begin to deal with finding solutions. Acceptance can minimize stress and frees up positive energy for finding resolution and looking forwards instead of staying stuck in the past that cannot be undone.

2. Mindfulness

When we consider all our troubles together, they can seem insurmountable. Break your issues down into smaller chunks and deal with one at a time. Focus on the task at hand and be present in the moment. How often have you caught yourself worrying about the past (it can’t be changed) or obsessing over the future (it’s not here yet)? When you do this, you steal the joy and power away from the present moment. Stay in the moment as much as possible. Engage your senses and be involved with your immediate surroundings.

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3. Unhook from your thoughts

Together with mindfulness, unhooking from your thoughts can help minimize stress immensely. When we pay attention to a fearful thought it can rapidly ‘spiral’ into a catastrophe in our mind. Thoughts are not facts, they are merely our perception of reality. How many times have you become anxious thinking about an upcoming event only to find it wasn’t half as scary as you imagined? Remind yourself of this regularly and try not to take your thoughts too seriously.

4. Laugh lots

A sense of humor can carry you a long way when the going gets tough.Try not to take life too seriously. Make an effort to see the funny side of life and add perspective to the situation by asking yourself if you will still feel this stressed tomorrow, next week…next month. Laughing releases endorphins. Two hormones – beta-endorphins (the family of chemicals that alleviates depression) and human growth hormone (HGH; which helps with immunity) increase when we laugh. Minimise stress by laughing more.

5. Get enough sleep

When your body is sleep deficient, it goes into a state of stress. The body’s functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. When you don’t get enough sleep, you hinder your body’s natural restorative process. In a study in Prevention Magazine, young, healthy sleep-deprived subjects had the hormonal profiles of much older people. It’s clear – spend more time in bed.

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6. Bounce on a trampoline

Trampolining can help combat depression, anxiety and minimize stress by increasing the amount of endorphins released by the brain. Regular  sessions on a trampoline can help you relax, promote better sleeping patterns and give your more energy. Exercising on a trampoline increases the circulation of oxygen around your body, making you more alert and improving mental performance. If you don’t have access to a trampoline, any form of exercise will help to minimize stress.

7. Play with a pet

Animals are great stress relievers. Studies show that animals can minimize stress and improve mood.Research has found that owning a dog can lower blood pressure, reduce stress hormones, and boost levels of feel-good chemicals in the brain. One study of Chinese women found that dog owners exercised more often, slept better, reported better fitness levels and fewer sick days, and saw their doctors less often than people without dogs.

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8.Talk to someone

Bottling up your stress and the associated emotions can make the problem worse. Talking to someone you trust about what you are experiencing can make a big difference. Often, we get caught up in erroneous patterns of thinking that keep us in the same negative cycle thereby maintaining stress levels. Talking to someone and gaining a new perspective can often help minimize stress.

9. Remind yourself you’re not alone

Stress is increasing worldwide. You are certainly not alone in experiencing stress. Be a forward thinker though and you’ll be one step ahead of the crowd. Know your stress triggers and find positive strategies to curb stress levels. A common side effect of modern life is stress, anxiety and tension. Instead of trying to ignore it, accepting and being aware of your stress levels (rate yourself daily of it helps from 0 (no stress) -10 (extremely stressed) can help you prevent burn out. If you reach a 6 or higher, it is time for a break or a different strategy.As a Psychologist in private practice, I can honestly say I have never met anyone professionally (or personally) that doesn’t experience stress on some level.

10. Make something

Occupational therapy can be soothing and take your mind off your worries. It can also be satisfying to create something. Making something provides a welcome distraction from your worries and the accompanying stress.

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11. Identify the source

Identifying what exactly is stressing you out is a step in the right direction. Once you have figured out what causes the most stress in your life, decide what is within your control and get to work changing what is possible to change. If there is absolutely nothing you can do refer to any of the above points.

12. Learn to say “no”

Being assertive can minimize stress by cutting down on responsibilities and pressures from others. It is up to you to manage your time effectively and to be assertive when necessary. If you don’t learn to say “no”, you will be stressing yourself out unnecessarily and will end up resentful.

 

When we feel stressed, our bodies experience the fight/flight/freeze response. Modern society results in many of us remaining in this stressful state indefinitely. This causes certain chemical responses and keeps us on ‘high alert’ constantly. This exhausts the body and stops us from functioning optimally. Learn to manage stress and you will also age well and in all likelihood – live longer.

Featured photo credit: http://www.flickr.com/photos/zoetnet/4851436544/ via flickr.com

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Last Updated on September 20, 2018

7 Powerful Questions To Find Out What You Want To Do With Your Life

7 Powerful Questions To Find Out What You Want To Do With Your Life

What do I want to do with my life? It’s a question all of us think about at one point or another.

For some, the answer comes easily. For others, it takes a lifetime to figure out.

It’s easy to just go through the motions and continue to do what’s comfortable and familiar. But for those of you who seek fulfillment, who want to do more, these questions will help you paint a clearer picture of what you want to do with your life.

1. What are the things I’m most passionate about?

The first step to living a more fulfilling life is to think about the things that you’re passionate about.

What do you love? What fulfills you? What “work” do you do that doesn’t feel like work? Maybe you enjoy writing, maybe you love working with animals or maybe you have a knack for photography.

The point is, figure out what you love doing, then do more of it.

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2. What are my greatest accomplishments in life so far?

Think about your past experiences and the things in your life you’re most proud of.

How did those accomplishments make you feel? Pretty darn good, right? So why not try and emulate those experiences and feelings?

If you ran a marathon once and loved the feeling you had afterwards, start training for another one. If your child grew up to be a star athlete or musician because of your teachings, then be a coach or mentor for other kids.

Continue to do the things that have been most fulfilling for you.

3. If my life had absolutely no limits, what would I choose to have and what would I choose to do?

Here’s a cool exercise: Think about what you would do if you had no limits.

If you had all the money and time in the world, where would you go? What would you do? Who would you spend time with?

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These answers can help you figure out what you want to do with your life. It doesn’t mean you need millions of dollars to be happy though.

What it does mean is answering these questions will help you set goals to reach certain milestones and create a path toward happiness and fulfillment. Which leads to our next question …

4. What are my goals in life?

Goals are a necessary component to set you up for a happy future. So answer these questions:

Once you figure out the answers to each of these, you’ll have a much better idea of what you should do with your life.

5. Whom do I admire most in the world?

Following the path of successful people can set you up for success.

Think about the people you respect and admire most. What are their best qualities? Why do you respect them? What can you learn from them?

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You’re the average of the 5 people you spend the most time with.[1] So don’t waste your time with people who hold you back from achieving your dreams.

Spend more time with happy, successful, optimistic people and you’ll become one of them.

6. What do I not like to do?

An important part of figuring out what you want to do with your life is honestly assessing what you don’t want to do.

What are the things you despise? What bugs you the most about your current job?

Maybe you hate meetings even though you sit through 6 hours of them every day. If that’s the case, find a job where you can work more independently.

The point is, if you want something to change in your life, you need to take action. Which leads to our final question …

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7. How hard am I willing to work to get what I want?

Great accomplishments never come easy. If you want to do great things with your life, you’re going to have to make a great effort. That will probably mean putting in more hours the average person, getting outside your comfort zone and learning as much as you can to achieve as much as you can.

But here’s the cool part: it’s often the journey that is the most fulfilling part. It’s during these seemingly small, insignificant moments that you’ll often find that “aha” moments that helps you answer the question,

“What do I want to do with my life?”

So take the first step toward improving your life. You won’t regret it.

Featured photo credit: Andrew Ly via unsplash.com

Reference

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