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STRESS MANAGEMENT AND COPING TECHNIQUES.

Stress is the way human beings react both physically and mentally to changes, events and situations in their lives. People experience stress in different ways and for different reasons. The reaction is based on ones’ perception of an event or situation.  If you view a situation negatively, you will likely feel distressed, overwhelmed, oppressed or out of control. Distress is the more familiar form of stress. The other form which is eustress results from a positive view of an event or situation, which is why it’s also called good stress.

The most frequent reasons for stressing out fall in three main categories which include; the unsettling effects of change, the feeling that an outside force is challenging or threatening you and the feeling that you have lost personal control. Some of the symptoms of stress include; Headaches, fatigue,  hypertension, heart problems, lack of concentration, insomnia or sleeping too much, sweating palms or shaking hands, anxiety and sexual problems.

Behavioral changes can also be expressions of stress and these include; Irritability, disruptive eating patterns [over eating or under eating], rudeness, increased smoking and alcohol consumption.

Managing stress needs self discovery and understanding oneself better that is, how you react in different situations, what causes you stress and how you behave when you feel stressed. Once you have done that, take the following steps;

  • Set priorities. Make a to do list, decide what is most important to get done that day and what can wait. This helps you to know that you are working on your most immediate priorities and less stress to try remembering what you should be doing.
  • Live a healthy lifestyle. Get plenty of exercise, eat healthy foods, allow time for rest and relaxation. Find a relaxation technique that’s best for you such as prayer, meditation, yoga or breathing exercises.
  • Practice facing stressful situations. Think about the event you expect to face and rehearse your reactions. Find ways to practice dealing with the challenge for example if you know you are frightened of public speaking, practice doing it with a trusted friend or workmate or student. If the pressure of examinations causes you to freeze up, get practice tests in your free time and try attempting them ahead of time.
  • Learn to say no. Setting limits can minimize stress. Spend time on your main responsibilities and priorities rather than allowing other people’s priorities or needs to dictate how you spend your time.
  • Exercise regularly to reduce muscle tension and promote a sense of wellbeing. This also helps to relax one’s mind amidst the stressful situations.
  • Examine your expectations. Try to set realistic goals. It’s good to push yourself to achieve but make sure your goals are realistic. Be satisfied with doing the best you can and credit yourself always since nobody is perfect. In case you make mistakes, don’t let them break you, let them build you and get you much stronger.

Stress can have consequences far beyond temporary feelings of pressure. While you can’t avoid stress, you can learn to manage it and develop skills to cope with the events you find stressful by learning to cope with stress, you will be better prepared to help not only yourself but also friends, fellow students and workmates.

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