As the demand for time, energy, and money grows over the years, your answer may be anxiety. You may feel pressure to get the job done, be a good family member, and take care of someone. However, stress and anxiety put your health at serious risk, which is why it is extremely important to find ways to manage them and move on.
Steps
Part 1 of 2: Responding to Stressful Situations
Step 1. Be aware of the onset of stress
Restlessness, fast breathing, lightheadedness, and emotional fluctuations are some of the signs that stress is affecting you physically and mentally. Try to recognize the origins of anxiety, it shouldn't be a complicated task.
Step 2. Take several deep breaths
If possible, take a few minutes away to reduce stress through breathing. If you can't be absent, take five deep breaths, 10 seconds each, in the place where you are.
Step 3. Ask yourself if you can control the situation
If that's not possible, you need to move on and move towards what you can handle. Once you have identified the item you can control, try to take the pressure off.
Step 4. Avoid reacting aggressively
Experts in high-pressure trading argue that it is rarely helpful in getting what you want. On the contrary, be rational and look for a win-win argument that doesn't irritate anyone in attendance.
- Often people refuse to accept an outcome or option if a person acts with rudeness, anger or aggression, even in the case of a possible benefit.
- It will be easier to get what you want by reacting without showing negative emotions after taking a few breaths.
Step 5. Join together
If you are not alone in the negotiation, divide the tasks or try to manage them by collaborating. Moral support will reduce the pressure on your shoulders.
Step 6. Set priorities for the things you can control
Create a list and break it down into steps. The stressful situation will become more manageable.
Step 7. Try a mantra
Repeat to yourself something like "Stay calm and move on," "This will pass too," "Apply what you know" or "I'll accept the things I can't change." Download an app that contains your mantras, change your desktop picture and write your mantra or listen to a song that contains your favorite mantra, like "Hakuna Matata" or "Every little thing is gonna be alright."
Part 2 of 2: Reduce Constant Pressure
Step 1. Schedule of breaks
Set your mobile timer to take a 10 minute break every hour. Of enormous importance when you are in a high-stress situation is to take a break for lunch and leave the office when the working hours are up, your body needs to rest and recover from emotionally and physically stressful situations.
Step 2. Get enough sleep
When dealing with a high blood pressure situation, expect 30-60 minutes of extra sleep. Before going to sleep, write down all the necessary actions on a list, so that nothing can distract you from the necessary rest.
Step 3. Schedule at least 30 minutes of exercise per day
Movement lowers blood pressure, balances stress, and promotes the release of hormones such as serotonin that help you maintain a positive attitude.
Step 4. Don't overdo the alcohol and caffeine
Caffeine can help you focus, but you may already be super-boosted by the pressure. Small amounts of alcohol can reduce anxiety, but a dose over a drink or two will increase the stress on your body system.
Step 5. Try to be competent, not perfect
No one is perfect, and those with a high ideal of perfection tend to feel even more stressed if they fail to achieve it. Commit to doing your best and move on.
Step 6. Accept mistakes
Look for the bright side of those things that don't go the way you want them to. Learning from mistakes will set you apart from those people who suffer from pressure, turning you into a person who learns from pressure.
- Reflecting on a stressful situation immediately after the event will reduce the risk of being surprised and pressed by the same stimuli in the future.
- Don't let mistakes ruin your self-esteem. Everyone is wrong.
