How to Manage Stress? - Six Mindful Tips

How to Manage Stress? – Six Mindful Tips

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Managing stress is considered one of the most often-overlooked strategies for preventing anxiety/stress, and treating high blood pressure. While it may seem like there’s nothing one can do about their mental health issues, such as anxiety and stress, there are a few mindful measures one can take to relieve the pressure and regain control over their mind and body. So follow these mindful tips to manage stress and anxiety, and keep your blood pressure normal/down.

(Also Read: How to Build Self-Esteem?)

I.      Six Mindful Tips to Manage Stress

1. Stress Journal:

In the beginning, you may not know the causes of your stress and anxiety, for instance: exactly how your body responds to stress, and how you cope with stress, etc. So to figure that out, keep a personal record to track the times you feel stressed and anxious.

Write down what may have triggered the stress, how you felt and behaved in response to the stressful circumstances or situations, and what you did to cope with the stressful situation.

2. Guided Meditation:

Mindfulness meditation is the journey from sound to silence, from movement to stillness, from a limited identity to unlimited space.  It’s a state of being fully aware and connected to the present moment. It’s a technique that allows you to take a step back from autopilot to gain some perspective, clarity, and focus of your being without any judgments.

It is also a very simple and mindful technique that, if practiced continuously/regularly for about ten minutes each day, can help you tremendously to control your stress triggers, decrease your anxiety, improve your cardiovascular health, and it will also help you achieve a greater capacity for more calming and deeper relaxation.

3. Radical Acceptance:

Radical acceptance takes lots of continuous practice, and understandably, it might feel strange and hard. But remember that radical acceptance is about acknowledging what’s happening, you can change it or start to heal. Radical acceptance has nothing special to do with being passive or giving up on something or anyone. It’s simply about channeling your energy into moving on.

4. Emergency Box:

When we are distressed, it is often considered very difficult to think and act rationally and to decide how to help ourselves while feeling overwhelmed with all sorts of emotions and feelings.

In this situation, it can be very resourceful to keep an “Emergency soothe box”, in a convenient place so that when one feels stressed, or overwhelmingly distressed, you can go to your box and find something that can help you cope and feel better. So if you are just preparing your emergency to soothe kit, include items that will help soothe your senses.

5. The Backpack Analogy:

It seems that we all carry out our backpacks on life’s journey. In our backpacks, we carry our life experiences and expectations, and these influence the way we are, what we do, and what we make of our life, and how we go about it.

Our backpack and what we carry in it- affects the way we think daily, feel inside and out, and act or behave: towards ourselves, towards others we love, and towards life in general. If we think about our problems as backpacks, we can take the problems outside of us, which makes it easier to change things positively.

6. Muscle Relaxation:

One of the common human body’s reactions to fear, stress, and anxiety is muscle tension. This can result in feeling “extremely overwhelmed and tense”, or it also can lead to muscle aches and body pains, as well as leaving some people feeling completely exhausted mentally, physically, and emotionally.  

So in progressive muscle relaxation and breathing exercises, you start by tensing up particular muscles and then relax them, and then accordingly, you practice this technique consistently to get the desired results.

II.   Fifteen Mindful tips to develop good mental health and avoid stress:

  1. Exercise regularly and stay active
  2. Talk to friends
  3. Don’t be afraid to tell people you love how you feel about them
  4. Get into god sleeping routine
  5. Take part in something that makes you happy from within
  6. Make sure you are eating well
  7. Relax and practice some deep breathing exercises
  8. Challenge your negative thoughts
  9. Learn what triggers your stress and anxiety
  10. Invest time in developing your confidence by reading and learning new things
  11. Learn how to problem-solve effectively
  12. Learn some strategies to manage your stress
  13. Take time to relax and reflect
  14. Share your feeling with your friends and family
  15. Don’t be afraid to seek out help

(Related: Mental Health and Stress Reduction)

III. Seven Long-Term Effects of Stress:

  1. Memory loss
  2. Weight Gain
  3. Increased risk of cancer
  4. High blood pressure
  5. Increased risk of health issues like heart attack and diabetes
  6. Higher likelihood of developing depression and anxiety
  7. More skin-related problems (Wrinkles, hives, etc.)

IV.   Some Short-Term Effects of Stress:

  1. Overwhelm
  2. Lack of Self-Esteem
  3. Headaches
  4. Tiredness
  5. Insomnia
  6. Difficulty in concentrating
  7. Upset stomach
  8. Irritability
  9. Avoidance

V.      Top Five Stress Management Quotes:

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