Self-renewal is hard work and can lead to creating stress for you. Managing stress though is important for maintaining overall health and well-being. If you are having difficulty managing stress during your renewal process then read on as this article gives you six effective ways along with actions for implementing them.
1. Practice deep breathing.
Deep breathing exercises, also known as diaphragmatic breathing or belly breathing, can help to reduce stress and anxiety by slowing down your heart rate and calming your nervous system. This type of breathing involves inhaling deeply into your diaphragm, rather than shallowly into your chest.
Here is a simple deep breathing exercise you can try:
Deep breathing exercises can be done at any time and can be particularly helpful during moments of stress or anxiety. Incorporating deep breathing exercises into your daily routine can also help to reduce overall stress levels and improve your overall well-being.
2. Exercise Regularly
Regular exercise can release endorphins, also known as “feel good” hormones, which can improve your mood and reduce stress.
When you exercise, your body also produces other chemicals, such as norepinephrine and cortisol, which can help to reduce stress and anxiety. Additionally, exercise can improve sleep, increase self-esteem, and provide a sense of accomplishment and control.
It is recommended to get at least 30 minutes of moderate/intensity exercise most days of the week. However, even small amounts of physical activity can be beneficial.
There are different types of exercises you can choose from:
It is important to find an activity that you enjoy and that fits into your lifestyle. Remember that consistency is key and making exercise a regular part of your routine can help to reduce stress and improve your overall well-being.
3. Prioritize and Plan Tasks
Prioritizing and planning tasks can help to reduce stress by allowing you to focus on what is most important and avoid feeling overwhelmed. When you have a lot to do, it can be easy to feel like you're constantly running behind, which can lead to increased stress levels.
Here are a few tips for prioritizing and planning tasks:
Remember that perfectionism can be a source of stress and that it's okay to make mistakes or not be able to complete everything on your list. Prioritizing and planning tasks can help you to feel more in control of your time and reduce stress.
4. Set Boundaries
Setting boundaries with your time and energy is an important aspect of managing stress. It means being mindful of what you can and cannot take on and being able to say "no" when you need to. This can help protect you from becoming overworked or overextended and can help you to prioritize your well-being.
Here are a few tips for setting boundaries:
5. Practice Mindfulness
Practicing mindfulness and meditation can be an effective way to reduce stress. Mindfulness is the practice of being present in the moment and paying attention to your thoughts and emotions without judgment. Meditation is a technique that can help you achieve mindfulness by focusing your attention on a specific object, thought, or activity.
There are many different types of meditation, including:
By practicing mindfulness and meditation regularly, you can improve your ability to manage stress and stay calm in difficult situations.
6. Learn to Say No
Saying "no" can be difficult, especially when we are under stress. Stress can cause us to feel pressure to please others and avoid conflict, which can make it hard to assert ourselves and set boundaries. But, learning to say "no" in a respectful way can help reduce stress by allowing us to maintain control over our time and energy, and avoid taking on more than we can handle.
When you are under stress, you may be more likely to feel guilty or apologetic when declining a request. However, it's important to remember that you have the right to make your own choices about how you spend your time and energy, and it's okay to prioritize your well-being.
One way to practice saying "no" in a respectful way is to use "I" statements, which express your feelings and needs rather than placing blame on the other person. For example, instead of saying "You're always asking me to do things," you could say "I'm feeling overwhelmed right now and need to focus on my responsibilities."
Another way to say "no" is to offer an alternative solution or to suggest a compromise. For example, instead of saying "I can't go to the meeting," you could say "I can't go to the meeting, but I can send you my notes or you can share the outcome with me afterward."
It's also important to remember that saying "no" is not necessarily a final answer, it's a step in the negotiation process. So be open to finding a solution that works for both parties.
In conclusion, this article provided six strategies to reduce stress during your renewal journey: 1) Practice deep breathing, 2) Exercise regularly, 3) Prioritize and plan tasks, 4) Set boundaries, 5) Practice Mindfulness and meditation, 6) Learn to say no. Build one of the strategies into your renewal process. For example, take one strategy per month and work at making it a new habit for you, or take one strategy where you feel you are most vulnerable and build an action plan to incorporate it into your life.
As always, take care, be safe, and continue becoming the best version of yourself.
Thank you for reading,
Resources from the FM Storefront
Stressology, Stress Care For Today
Remedies For Home office Business Stress
Stop Stressing Yourself