1. Avoid Caffeine, Alcohol, and
Nicotine - Caffeine and nicotine are stimulants and so
will increase your level of stress rather than reduce it. Alcohol is a
depressant when taken in large quantities, but acts as a stimulant in smaller
quantities... Swap
caffeinated and alcoholic drinks for water, herbal teas, or diluted natural
fruit juices...You should also aim to
avoid or reduce your intake of refined sugars [which] can cause energy
crashes [that] may lead you to feel tired and irritable...
2. Indulge in Physical Activity - Stressful
situations increase the level of stress hormones such as adrenaline and
cortisol in your body. These are the “fight or flight” hormones that
evolution has hard-wired into our brains... Physical exercise can be used... to
metabolize the excessive stress hormones and restore your body and mind to a...more
relaxed state...Regular physical activity will also improve the quality of your
sleep.
3. Get More Sleep - A lack
of sleep is a significant cause of stress...Make sure that your bedroom is a
tranquil oasis with no reminders of the things that cause you stress...
Stop doing any mentally demanding work several hours before going to bed so
that you give your brain time to calm down... You should also aim to go to
bed at roughly the same time each day so that your mind and body get used to a
predictable bedtime routine.
4. Try Relaxation Techniques - Each
day, try to relax with a stress reduction technique...For example, try self-hypnosis which
is very easy and can be done anywhere, even at your desk or in the car...Relaxation
is a skill that needs to be learned and will improve with practice.
6. Keep a Stress Diary - Keeping
a stress diary for a few weeks is an effective stress management tool as it
will help you become more aware of the situations which cause you to become
stressed...This will
enable you to avoid stressful situations and develop better coping mechanisms.
7. Take Control - Learning
how to find solutions to your problems will help you feel more in control
thereby lowering your level of stress. One problem-solving technique
involves writing down the problem and coming up with as many possible solutions
as you can...
8. Manage Your Time - Accept
that you cannot do everything at once, and start to prioritize...your tasks. By editing what might have started
out as an overwhelming and unmanageable task list, you can break it down into a
series of...more manageable tasks...with some tasks removed from the list
entirely through delegation.
Remember as well to create buffer
times to deal with unexpected and emergency tasks, and to include time for your
own relaxation and well-being.
9. Learn to Say ‘No’ - Learning
to say “No” to additional or unimportant requests will help to reduce your
level of stress...Many people find it hard to say “No” because they want to help and are
trying to be nice and to be liked. For others, it is a fear of conflict,
rejection or missed opportunities...
Think of some pre-prepared phrases
to let other people down more gently. Practice saying phrases such as:
·
“I am sorry but I can’t
commit to this as I have other priorities at the moment.”
·
“Now is not a good time as
I’m in the middle of something.
·
“Why don’t you ask me again
at….?”
·
“I’d love to do this, but
…”
10.
Rest If You Are Ill - If you
are feeling unwell, do not feel that you have to carry on regardless. A short
spell of rest will enable the body to recover faster.[ii]
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