5 stress management techniques || Just Apply to Success
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There are ways to adapt and mitigate the stressful effects of everyday life.
It is increasingly common to hear expressions like "I'm
stressed" in our environment.
Stress is so ingrained in our society that we sometimes use such comments as a
"wild card" to describe a certain activation in our emotional system
when we are very busy.
However, it is convenient to understand what we mean when we
talk about this problem since it is more complex than at first moment we can
think.
In general, the stress response consists of an immediate and
intense reaction, which involves the general mobilization of the body's
resources and which occurs in situations that pose significant demands for the person when facing a task or challenge, a risk (real or imaginary), or even the
possibility of material or personal loss. The stress response includes a set of
responses at the physiological (what I feel), cognitive (what I think) and
motor (what I do) levels.
Adaptive stress and maladaptive stress
The stress response itself doesn't have to be bad. In fact,
in many cases, we speak of an adaptive reaction that has allowed the species to
survive and not become extinct.
In the same way that feeling anxious in certain situations
is vital to coping with a threat, stress can be a tool to overcome daily
demands.
However, when this reaction appears very frequently in a
context where there is no real danger, it can cause a waste of resources and
lead to the appearance of problems of various kinds. In this case, stress is not
useful and therefore we would speak of a maladaptive response.
How to deal with stress?
Once we conclude that the physiological, cognitive, and motor
responses are intense, long-lasting, uncomfortable, and interfere with our day-to-day
lives, we can act on several levels:
1. Techniques for changing stressful situations
They are aimed at modifying the environment in which the
person is. The objective would be to change the environmental conditions in
order to reduce stress, such as
maintaining an adequate temperature in closed spaces, controlling noise or
avoiding the consumption of substances that activate the Central Nervous System
(caffeine, nicotine, etc.). In the same way, an attempt would be made to
generate stimuli that favor responses incompatible with stress, for example,
music, light, taking breaks, or even strategies such as relaxation.
2. Time planning strategies
Sometimes stress appears as a result of a lack of planning.
As Labrador (2000) points out, managing time is deciding what to spend the
available time on. This decision must be based on the importance or value given
to each task or activity. An order of priority or a hierarchy of tasks must be
established, according to the importance of each one. Depending on the priority
given to the tasks, the planning of activities should be established.
In particular and especially the schedule of each day. First, you have to deal with urgent and important tasks. Next, the important and
non-urgent tasks Next, those that being urgent are not important. Finally, the
non-urgent and non-important ones.
3. Cognitive techniques
Psychology has strategies for changing thoughts that are
very useful in coping with stress. In this sense, it is important to work on
the following issues:
·
Analyze perfectionist and self-demanding
thoughts. Remember that we are imperfect and limited. We cannot do everything
we want, but what we can.
·
See the usefulness of certain thoughts: does it
help me to be constantly worried about what to do? Does being worried help me
to be more effective? Does it help me to be happy?
·
Analyze them you should: why should I do this?
What if I don't do it now ?: change "should ..." to "I would
like ..." or "I would rather ..." (produces less guilt).
·
Magnification. It is desirable to prevent
hazards as much as possible, but without exaggerating the imminence of their
occurrence. It would be similar to seeing a fierce tiger appear in our house,
where there is a harmless kitten.
·
Differentiate possibility from probability.
Learn to calculate the probability (from 0 to 100 for example) that the worst
will happen if we do not achieve the objectives set. Sometimes we confuse
something possible with highly probable when it doesn't have to be.
·
Know/learn to say "no" to those
activities or tasks that are not a priority for oneself.
·
4. Behavioral techniques
·
It is vitally important to divert the focus of
attention to pleasant tasks that distract the person as a stress management strategy. Rewarding tasks that “disconnect” the
person. For this purpose, a weekly schedule of rewarding tasks can be made.
5. Relaxation techniques
Relaxation techniques are the quintessential strategies for coping with stress. Diaphragmatic breathing meditation is one of the classic deactivation techniques that usually work best.
Currently, the approach to stress from
"Mindfulness" represents a good method of choice in the face of
stress since it combines deactivation strategies such as meditation and thought control simultaneously.
In summary, Psychology has powerful tools that have proven
to be effective in stress management. All these techniques are made explicit in
numerous scientific publications and training courses such as the one offered
by Psychological Training in its practical course on stress management
techniques, the purpose of which is to provide useful strategies to deal with
one of the most frequent emotional problems of the 21st century.
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