Since stress develops when the demands in your life exceed your ability to cope with them, it follows, then, that you can manage stress by:
Changing your environment and your expectations so that the demands aren't so high
Learning how to better cope with the demands in your environment and your expectations for yourself and others
Doing both
Here are some helpful techniques:
Look after your body. To handle stress, your body requires a healthy diet and adequate rest. Exercising at least three times a week to a sweat also helps by distracting you from stressful events and releasing your nervous energy.
Learn to relax. It's the polar opposite of the stress response. Deep-breathing exercises may put you in a relaxed state. Follow these steps:
Inhale through your nose to a count of 10. As you inhale, your upper abdomen should rise --- not your chest.
Exhale slowly and completely, to a count of 10.
Repeat 5 to 10 times. Try to do this several times every day, even when you're not feeling stressed.
If you have persistent trouble relaxing, consider taking up meditation or studying yoga or tai chi. Eastern disciplines focus the mind, calm anxieties and release physical tension. Therapeutic massage may also loosen taut muscles, provide lymphatic drainage of toxins and soothe a hyper-excited nervous system.
Shift your outlook. In many cases, simply choosing to look at situations in a more positive way can reduce the amount of stress in your life. Step back from the conflict or worry that's put you in knots, and ask what part of it is troubling you most. Are you afraid of losing something? If so, would it really be all that bad? Are you angry or frustrated to the point of losing self-control? If so, is your reaction out of proportion? Take a break, talk to someone close and get a different perspective on your troubles.
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