The first step to coping with stress is identifying what stresses you and doing everything you can to minimise these triggers. It's important to take action to relieve damaging stress before it affects your physical or mental health.
While it’s not easy, try to keep a positive attitude and accept offers of practical help if necessary. Be aware of spending time in the company of people who are critical and draining and accept that there are just some events you can’t control.
When it comes to family stress, it is your ability to handle the stress, not suppress it, that makes the difference. When problems begin to arise (as they always will), find the time put them on the table for family discussion. Avoiding problems almost always intensifies them. Discuss them, come to an agreeable situation, and move on!
Get everyone involved in family chores and tasks around the home. This is especially necessary when both mom and dad work. Everyone should know what needs to be done, and when. Get the children involved, too. It is insanity to have mom or dad running around like an idiot trying to get things done while perfectly capable children sit and watch. The most common response to this seems to be "they do more damage than good! It's better that I just do it myself." That situation arises only out of lack of training and direction. In years past, young children were often responsible enough to handle certain "age specific" tasks.
An unhealthy lifestyle aggravates stress. Think about your diet, habits, work environment and family lifestyle.
Do you start the day well rested? - If not, work out ways to improve your sleeping habits or get more good quality sleep. For your body to recover from stressful events, you need an adequate amount of rest each night.
Do you have a good nutritious breakfast to get your energy levels up? - Don't skip breakfast - without it physical and mental performance suffer.
Is your diet healthy? - Good nutrition in the form of a balanced healthy diet is vital in beating stress and will improve your ability to appropriately respond to stress.
Do you regularly rush into work late, or stressed by the journey? - Why not rearrange your morning habits to get to work in a more relaxed way. Lay out work things the night before, leave earlier or find an alternative way to get to work.
Do conditions at work add to your stress - overcrowding, lack of personal space, too much noise, dirt or mess? - Work with your employers to find a solution.
Do you need caffeine, cigarettes or alcohol to get you through the day? - These stimulants may seem to help but usually only leave people feeling less healthy. Switch to decaf and take steps to reduce smoking or drinking. 2 ½ cups of coffee doubles the adrenaline hormone level.
Get regular exercise. Try for a minimum of 20 minutes three times per week. Kill two birds with one stone and involve your children. That way you're not only spending quality time with them, setting a good example for them to follow but also setting up good exercise habits in your children in the long run. Aerobic exercise can reduce anxiety up to 50% and your body can fight stress better when it is fit.
Do you have time scheduled each week for proper relaxation? Whether it's a hobby you enjoy, playing a sport or meeting a friend for a cup of coffee and a good chat? All work and no play makes stress a definite.
Prioritise your time by initiating a time management schedule and know your own limits. Break large demands into small, manageable parts. Work through one task at a time. Do what needs to be done first, leaving other things for tomorrow.
Leave work at work. Unless it is an absolute necessity, leave paperwork and mental "work baggage" at the office. Although you probably will never be able to totally sever your attachment to work while at home you can put limits on that attachment. Don't make yourself available every minute of every day for work related issues. There must be certain times of the day and week where the family is your only focus. Getting organised at work goes a long way to helping accomplish this goal
Relaxation is one of the most effective self-help activities for mental health Planned relaxation calms anxiety and helps your body and mind recover from everyday rush and stress. Listening to calming music, having a long soak in the bath or practicing some relaxation exercises will reap wonderful benefits if you take the time to indulge in them on a regular basis.
Try this 2-minute relaxation technique, which you can practice at work or at home. Sit in a comfortable position and close your eyes. Switch your thoughts to yourself and your breathing. Take a few deep breaths, inhaling through your nose and exhaling slowly out through your mouth. Mentally scan your body. Notice areas that feel tense or cramped. Quickly loosen up these areas. Let go of as much tension as you can. Rotate your head in a smooth, circular motion once or twice from left to right. Roll your shoulders forward and backward several times. Let all of your muscles completely relax. Recall a pleasant thought for a few seconds. Take another deep breath and exhale slowly. You should feel more relaxed!
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