Advertising

12 Clever Ways to Minimize Stress

Advertising
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.

Advertising

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.

Advertising

 

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.

Advertising

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.

Advertising

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.

 

Advertising

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

More by this author

Mandy Kloppers

Mandy is a Psychologist/CBT therapist who believes getting through life is easier with a robust sense of humour.

40 Ways to Find Peace of Mind and Inner Calm 15 Simple (And Practical) Ways to Overcome Depression Life Truths: 17 Universal Truths We All Share 7 Ways To Stop Yourself From Being A Slave to Your Emotions good partner 20 Ways To Recognize A Good Partner

Trending in Communication

1 15 Things You Don’t Need To Apologize For (Though You Think You Do) 2 10 Proven Ways to Judge a Person’s Character 3 10 Scientifically Proven Ways To Stay Happy All The Time 4 8 Signs That Your Current Relationship Has No Future 5 How to Learn a Language in Just 30 Minutes a Day

Read Next

Advertising
Advertising

Last Updated on November 18, 2021

10 Proven Ways to Judge a Person’s Character

Advertising
10 Proven Ways to Judge a Person’s Character

We all fall into the trap of judging a person’s character by their appearance. How wrong we are! All too often, the real character of the person only appears when some negative event hits them or you. Then you may see a toxic person emerging from the ruins and it is often a shock.

A truly frightening example is revealed in the book by O’Toole in Bowman called Dangerous Instincts: How Gut Instincts Betray Us. A perfectly respectable, charming, well dressed neighbor was found to have installed a torture chamber in his garage where he was systematically abusing kidnapped women. This is an extreme example, but it does show how we can be totally deceived by a person’s physical appearance, manners and behavior.

So, what can you do? You want to be able to assess personal qualities when you come into contact with colleagues, fresh acquaintances and new friends who might even become lifelong partners. You want to know if they are:

  • honest
  • reliable
  • competent
  • kind and compassionate
  • capable of taking the blame
  • able to persevere
  • modest and humble
  • pacific and can control anger.

The secret is to reserve judgment and take your time. Observe them in certain situations; look at how they react. Listen to them talking, joking, laughing, explaining, complaining, blaming, praising, ranting, and preaching. Only then will you be able to judge their character. This is not foolproof, but if you follow the 10 ways below, you have a pretty good chance of not ending up in an abusive relationship.

1. Is anger a frequent occurrence?

All too often, angry reactions which may seem to be excessive are a sign that there are underlying issues. Do not think that every person who just snaps and throws his/her weight around mentally and physically is just reacting normally. Everyone has an occasional angry outburst when driving or when things go pear-shaped.

Advertising

But if this is almost a daily occurrence, then you need to discover why and maybe avoid that person. Too often, anger will escalate to violent and aggressive behavior. You do not want to be near someone who thinks violence can solve personal or global problems.

2. Can you witness acts of kindness?

How often do you see this person being kind and considerate? Do they give money to beggars, donate to charity, do voluntary work or in some simple way show that they are willing to share the planet with about 7 billion other people?

I was shocked when a guest of mine never showed any kindness to the weak and disadvantaged people in our town. She was ostensibly a religious person, but I began to doubt the sincerity of her beliefs.

“The best index to a person’s character is how he treats people who can’t do him any good, and how he treats people who can’t fight back.”

Abigail Van Buren

3. How does this person take the blame?

Maybe you know that s/he is responsible for a screw-up in the office or even in not turning up on time for a date. Look at their reaction. If they start blaming other colleagues or the traffic, well, this is an indication that they are not willing to take responsibility for their mistakes.

4. Don’t use Facebook as an indicator.

You will be relieved to know that graphology (the study of that forgotten skill of handwriting) is no longer considered a reliable test of a person’s character. Neither is Facebook stalking, fortunately. A study showed that Facebook use of foul language, sexual innuendo and gossip were not reliable indicators of a candidate’s character or future performance in the workplace.

5. Read their emails.

Now a much better idea is to read the person’s emails. Studies show that the use of the following can indicate certain personality traits:

  • Too many exclamation points may reveal a sunny disposition
  • Frequent errors may indicate apathy
  • Use of smileys is the only way a person can smile at you
  • Use of the third person may reveal a certain formality
  • Too many question marks can show anger
  • Overuse of capital letters is regarded as shouting. They are a definite no-no in netiquette, yet a surprising number of  people still use them.

6. Watch out for the show offs.

Listen to people as they talk. How often do they mention their achievements, promotions, awards and successes? If this happens a lot, it is a sure indication that this person has an over-inflated view of his/her achievements. They are unlikely to be modest or show humility. What a pity!  Another person to avoid.

7. Look for evidence of perseverance.

A powerful indicator of grit and tenacity is when a person persists and never gives up when they really want to achieve a life goal. Look for evidence of them keeping going in spite of enormous difficulties.

Advertising

Great achievements by scientists and inventors all bear the hallmark of perseverance. We only have to think of Einstein, Edison (who failed thousands of times) and Nelson Mandela to get inspiration. The US Department of Education is in no doubt about how grit, tenacity and perseverance will be key success factors for youth in the 21st century.

8. Their empathy score is high.

Listen to how they talk about the less fortunate members of our society such as the poor, immigrants and the disabled. Do you notice that they talk in a compassionate way about these people? The fact that they even mention them is a strong indicator of empathy.

People with zero empathy will never talk about the disadvantaged. They will rarely ask you a question about a difficult time or relationship. They will usually steer the conversation back to themselves. These people have zero empathy and in extreme cases, they are psychopaths who never show any feelings towards their victims.

9. Learn how to be socially interactive.

We are social animals and this is what makes us so uniquely human. If a person is isolated or a loner, this may be a negative indicator of their character. You want to meet a person who knows about trust, honesty and loyalty. The only way to practice these great qualities is to actually interact socially. The great advantage is that you can share problems and celebrate success and joy together.

“One can acquire everything in solitude, except character.”

Stendhal

 10. Avoid toxic people.

These people are trying to control others and often are failing to come to terms with their own failures. Typical behavior and conversations may concern:

  • Envy or jealousy
  • Criticism of partners, colleagues and friends
  • Complaining about their own lack of success
  • Blaming others for their own bad luck or failure
  • Obsession with themselves and their problems

Listen to these people talk and you will quickly discover that you need to avoid them at all costs because their negativity will drag you down. In addition, as much as you would like to help them, you are not qualified to do so.

Now, having looked at some of the best ways to judge a person, what about yourself? How do others see you? Why not take Dr. Phil’s quiz and find out. Can you bear it?

Featured photo credit: Jacek Dylag via unsplash.com

Advertising

Read Next