Stress

10 tips for stress reduction and burnout prevention

Follow our 10 easy strategies for handling and reducing stress.

1. Limit alcohol, caffeine, and nicotine intake

Stop or at least reduce smoking and other alcoholic and caffeine-containing beverages. Caffeine and nicotine are stimulants, thereby growing rather than reducing the tension levels.

 

Alcohol is a depressant, but functions as a stimulant in minor doses and consumed in large quantities. Therefore it is not beneficial to use alcohol as a means to relieve pain.

 

Swap caffeine drinks and alcoholic beverages for water, herbal teas, or filtered raw fruit juices and keep the body hydrated as this can help you deal with tension more effectively.

 

 

2. Practice physical exercise

Several stress hormones, such as adrenaline and cortisol in the body, are elevated by stressful conditions.

 

They are “fight or flight” chemicals that are hard-wired into our brains to shield us from imminent physical harm if we’re in danger.  But stress is rarely remedied in modern times by a fight or flight reaction, and physical activity should also be used as a replacement to metabolize unnecessary stress hormones and restore the body and mind to a calmer, more balanced state.

 

 

3. Get more sleep 

Sleep deficiency is a significant source of stress. However, depression interrupts our sleep as emotions start to whirl our minds and deter us from calming enough to sleep.

 

Instead of depending on medications, your goal would be to optimize your sleep relief.  Make sure your bedroom is a peaceful oasis that does not remind you of the pressures you bring.  Remove overnight caffeine and excess drinks if you know that this leads to disturbed sleep. Stop working some hours before you go to bed so that you have time to relax your head. Seek to take a hot bath or read a soothing and memorable book for several minutes to calm your body, tire your eyes, and make you forget the things you care about.

 

 

4. Use relaxation methods 

Consider calming down with a method for minimizing tension.  There are multiple proven ways to relieve stress; just have to find what fits you best.

 

Try self-hypnosis, which is really simple and can be performed anywhere, at your office or in your car. One straightforward strategy is to concentrate on a word or sentence with a meaningful value for you. Words like “peaceful,” “love,” and “peace” fit perfectly, or you might think of a mantra that reaffirms itself like “I want calmness in my life” or “Grant me serenity.”  Focus on the chosen word or phrase; if you notice that your mind has moved or distracting ideas invade your head, simply ignore them and concentrate on the selected word or phrase. When you consider yourself nervous again later, just say the word or sentence quietly.

 

5. Speak to someone 

Speak to someone about how good you feel.

 

Speaking will work either by distracting you from your negative feelings or by analyzing them.

 

Stress will impair your judgment and keep you from clearly seeing things. Talking to a friend, co-worker, or even a trained therapist will help you overcome your depression and bring your problems into perspective.

 

6. Maintain Stress Diary 

For a few weeks, holding a burden-log is an excellent method for stress control because it makes you more conscious of the circumstances that make you overwhelming.

 

Take a look at a difficult episode date, time, and place and remember what you were doing, with whom you were, and how physically and emotionally you feel.  Give a stress ranking for each stressful episode (say 1-10 scale) and use the diary to learn what affects your tension and your success in stressful scenarios.  It helps you to escape tricky situations and develop effective coping processes.

 

7. Take Power 

Tension may be caused by a problem that appears difficult to solve on the floor. Learning how to find answers to your challenges can make you feel more in control and therefore reduce your stress level.

 

One strategy that solves problems is to write down the problem and try as many solutions as possible. Decide each person’s positive and bad points and choose the right solution. Write down every step you need as part of the solution: what to do, how to do it, where to do it, how to do it, and when to do it.

 

8. Time Management

Often we all get overwhelmed by our’ To Do’ list, and that is a constant source of stress. You recognize that you can not do anything at once and start prioritizing and splitting your duties.

 

Create a list of all the items you intend to do and mark them as a priority. Please remember what things you individually have to do and what can be assigned to others. Register the activities to be done tomorrow, next week, next month, or as long as time permits.

 

When you delete what could have begun as a daunting and unmanageable task list, you will split it down into a number of smaller, more manageable tasks distributed over a longer span, with some tasks completely eliminated by delegation.

 

Do note to set buffer periods for unexpected and emergency activities and to have time for your own rest and wellbeing.

 

9. Learning to say’ No’ 

A common source of tension is getting too much to do, and too little time.  And then, in this case, many citizens would also assume additional liability. Knowing to say “no” to new or unimportant questions may help lower your stress level, which will even help you gain more self-confidence.

 

To know to say “No,” you need to understand why it’s hard.  Many people find it impossible to say “No” because they want to support and want to be friendly and respected.  Some are fearful of confrontation, failure, or lost opportunities. Mind these “No” obstacles are all self-created.

 

You can felt hesitant to answer with a clear “No,” at least at first.  Instead, speak of those pre-prepared words to let you down gently. Practice hearing things like: “I’m sorry, but I can’t commit to this because I have other commitments right now.” “It’s not a perfect moment because I’m in the midst of anything.  Why don’t you ask me….?”I’d enjoy this, but…”

 

10. Stop If you’re tired, don’t think you have to move ahead regardless. 

A short break would help your body to heal more quickly.

 

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