With the exception perhaps of Buddhist monks, stress is in our lives, to a lesser or greater extent. Managing stress means to be in position to understand the factors that can cause you stress and be able to minimize them or even better eliminate them completely. This is a difficult process and not all people can successfully manage to control their stress levels. The very first step in the process to manage stress is to understand what actually is stress. With the term stress we mean all the physiological changes that occur in humans when threatened or endangered by a stimulus or a situation. Therefore, any stimulus that can cause stress is known as a stress factor. Anxiety on the other hand, is nothing other than the feeling of fear and tension born in us when we face a new, provocative or dangerous situation (i.e. when we are in a state of stress). Stress is not necessarily something negative. In small levels it can be the driving force behind us. The desirable is that in the morning stress should be low, then rising during the day and at the evening to close at the low levels found in the morning.
The current pace of life is more intense and the ever-increasing demands force most of us to wake, sleep and live with stress, leaving no time to rest either the spirit or our body. Thus, even in conditions that there is no stress, we are still in a situation of constant muscle tension, which gradually became our way of living. The symptoms of intense stress occur at four levels:
- Feelings (distressed, irritability, restlessness)
- Mind (negative, destructive and irrational thoughts)
- Behaviour (indecision, excessive demands on others, loss of humour)
- Body (headaches, abdominal pain, grit, sweating)
Sometimes the symptoms of stress become so strong and create problems in our health and our ability to function properly. It is therefore important to find ways to manage stress and learn to effectively cope with it. It should be noted that the objective of stress relief is not to stop worrying and do not care about anything (to avoid stress) but to learn how to efficiently handle it. There are two basic ways for managing stress:
a) Learn to handle the creative impulses of our environment so that they do not become stress factors
b) Learn to keep our body loose and relaxed.
Some basic stress management techniques or otherwise, self-improvement ways to better manage stress are:
Relaxation exercises
These exercises range from traditional forms of meditation that have their roots in Eastern cultures to modern systematic relaxation exercises that have been scientifically developed and are more suited to the western way of thinking. All of them have targeted mainly the activation of the parasympathetic system and aim to reduce the sympathetic tone. They help to reduce the intensity of stress symptoms (headaches, migraines, anxiety, insomnia, etc.) but also in preparing the individual to recognize the symptoms from their initial stages. Their common characteristic is that the person with constant practice can acquire the habit of thinking and acting more calm and functional.
Time management techniques
We all complain that we do not have enough time available to us to fulfil our obligations. But more often the problem is not the time in quantity but in the way we manage our time. Important elements in time management are the do-to lists, prioritization, the ability to focus on one task at a time, the ability to recognise and set targets etc. Basic rules for effective time management are:
a) To properly appreciate how much time we need to do something
b) To plan for a small gap or break between activities
c) To learn to say «NO - I do not have time» rather than trying to serve everyone or get more work and
d) Until we learn to manage our time more correctly and after adding the time we need to satisfy all of our obligations, to estimate an extra 20-30% more time. This is a technique to avoid being late, or not having enough time for our meetings, obligations and for us.
Demanding behaviour techniques
Demand behaviour techniques aim to strengthen the capacity of individuals to defend their rights without denying the rights of others and without being aggressive or insulting. In this way we can face the appropriate interpersonal relations and to demarcate (e.g. we can say "no" where appropriate and when necessary, to express our feelings rather than been passive and inactive). We should learn to express our feelings, beliefs, needs and emotions with honestly and fairness.
Biofeedback
The term refers to the double procedure where a bodily function is monitored, both for growth and also is offered for retraining. In this process electromechanical devices are used to measure and monitor a person's bodily functions in a way that give immediate feedback to the person in a form that the person can understand. This method trains the person to learn to control the neurophysiology of the body (e.g. muscle relaxation techniques for specific muscle groups) and to be in position to control the physiological functions of the body.
Problem solving techniques
Training in effective troubleshooting techniques. Based on the following seven steps to help solve the problem:
1) Clear definition of the problem
2) Provide for alternative solutions to the problem
3) Choosing the right strategy to address the solution
4) Proper design of the selected strategy (where, when, how)
5) Implementation of the solution
6) Evaluation
7) Preparation for future problems.
The problems never stop! But if we are not effective in addressing them, we can learn how to treat them properly. The basic rule is this: instead of facing problems «automatically» with our usual style and approach, to begin to look reasonable and separately each problem, create alternatives and choose the best solution, according to the importance of the problem and our experience.
Positive and dynamic presence
In order to have a positive and dynamic presence you need to be able to frankly and directly express your feelings and ideas, both negative and positive. To do this you must create a good contact with yourself and with your feelings!
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Other stress management techniques include:
- Look always for the positive aspects of things
- Enjoy the little things, look grateful and smile
- Always expect something positive and fun
- Put things in perspective
- Set realistic goals
- Understand what is really important for you
- Show flexibility and adaptability
- Resolve your problems and be ready to compromise
- Let rigid definitions, "should" and perfection
- Be prepared for the possibility of error, and always have a backup plan
- Adapt to the current situation
- Leave aside the anger and hostility
- Use humour. The laughter is indeed the best medicine
- Be kind to yourself, remain the best friend of yourself.
- Try to live healthy
- Watch your diet, exercise, relax
- Stop the bad habits
- Learn something new, start a hobby, do things you like
- Get out - enjoy the fresh air and sunshine
- Socialise
- Make-out with people who make you feel good
- Spend more time with your family and your fellow colleagues
- Be a good listener
- Talk about your feelings
In conclusion, it must be noted that stress is an integral part of our lives. This is not always something bad. Instead, it helps us be alert, can warn us against possible dangers and helps us to understand what is important. Excessive stress may prove dangerous for our health. What we must do is be careful and take the necessary measures to manage stress properly and efficiently. Stress is harmful only when we allow it to be.
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