How to Manage Stress By Improving Your Communication Skills

how to manage stress

Stress is a part of everyday life.  It can creep up at the most convenient or inconvenient times.  Whether small or large, the causes of stress are wide and varied, bringing with them intense emotion and excitement.  But even amid pressures and not so expected events, you can manage to find peace in the face of conflict.

The question is: What is the best way to deal with stress, when it feels as though every emotion within you is racing?

Listen

If you’re stressed over everything under the sun, your emotions are running on hyper speed.  Your thoughts are moving faster than a freight train, and you can’t seem to sort out thoughts.

When this happens, you have already been propelled into the fight or flight mode.  Your brain is trying to put the puzzle pieces together.  And most likely, you don’t have time to hone in on how you feel about the situation.

Slow down.  Grab the reins, and get in touch with what you are feeling.  Sometimes people find it hard to communicate their own thoughts when they’re stressed.  But stress management requires that you get in touch with yourself.  When you take time to really get to know yourself and your feelings about the situation, you are that much closer to figuring out how to solve the problem.

Communication

Sometimes just talking things out with a friend or close loved one can ease the stress of the situation.  A spouse can sometimes see things in you that you can’t always see in yourself.

When you open up to a significant other, you make yourself vulnerable to your true fears and feelings about the stress at hand.  And you are finally able to release some stress.

Tell your partner what they can do to help ease your stress.  And if possible, ask for a back rub.  Not only does this feel good, but also it helps you get rid of some of the physical symptoms of stress.

Your muscles tense up when you’re stressed, and your breathing quickens.  A soft massage helps loosen muscle tightness and encourages deep breathing, which in turn, will help you get rid of stress’ physical manifestations.

If you talk to a family member or close friend, ask if they have any suggestions.  Other people may sometimes be able to give you advice on how to alleviate your stress.  As a means of stress management, talking about the source of your stress helps get out emotions that are bottled up inside of you.  It also gives others the opportunity to help you out.

Communicating, as a stress management technique, can be done in a number of ways.  For example, you may find that recording your thoughts in a journal or diary is a great way to get stressful feelings outside of your body and onto an external source.

When you write in a diary, you can also keep a record of your life and what may be bothering you.  And you can always go back and read later to see how you’ve improved.

When you’re under any kind of stress, good or bad, you tense up emotionally as well.  When you keep these feelings inside, you can feel as though you’re about to burst.

To avoid this problem, or to at least cut down on your pressure, don’t let the burden rest on you alone.  If the problem rests on you to solve it, try to develop a game plan, and ask someone if they will be there to talk to you and help you through each step of your stress.

People are generally very receptive when they know you’re under stress.  Also, it may help to ask your partner to share the responsibilities of taking care of your home and family.  If you’re too stressed out at the end of the day, ask your partner if they can put the kids to bed or make dinner, if that is usually your responsibility.

Take a stress management seminar.  A lot of states, provinces and community centers offer stress management seminars.  These seminars simulate stressful situations, and often give you the opportunity to vent your feelings about a stressful situation.  They may even act out stressful scenarios to see how you respond.

Attending these seminars gives you the opportunity to communicate your own feelings and get feedback from others.  Stress management seminars usually average about two hours in length, and are a great way to channel negative energy into a constructive solution.

When you find yourself getting stressed, it’s important to remember that communicating your feelings or venting frustrations are great ways to take the pressure off your heavy heart and onto someone who can help you.

Friends and family are some of your greatest sources of stress relief.  They are there to offer help and guidance.  Take this help, and run toward a more sane life!

Five Powerful Tools To Relieve Stress Quickly

stress-1277561_640Are you feeling that you just can’t get a break from the pressures and stresses of life? Are you struggling to see the light at the end of the tunnel? We all know that a certain amount of stress can be beneficial and help to keep us motivated but too much of it and it starts to have an adverse effect on our health and well-being.

That’s why when you are feeling stressed it is so important to know how you can combat its effects before if starts to make you ill. This article will reveal five of the most powerful yet simple and effective ways to relieve stress quickly.

1. Slow Down!

Many people who are feeling stressed start rushing about all over the place trying to get everything done. The problem is, when you rush things you start to miss things or make mistakes. The result can be that the problem you are stressed about actually becomes worse rather than better. Of course this only serves to make you even more stressed!

Take your time. Just stop for a minute and think about things clearly. Perhaps things are not as bad as they seem. Evaluate your problems and then make a plan to tackle them. Personally I always find that it helps to write things down. If you have a list of things to do then you can tick them off as they get done. It is always nice to see that list get smaller and smaller and I find that as the list shrinks – so does my stress!

2. Breathing Exercises.

This is one of the oldest but still most effective ways to relieve stress. When you are stressed you may not notice but your breathing can become quick and shallow. What you need to do is take some slow, deep cleansing breaths. If you can find somewhere quiet to do this then all the better but it can be done at any time and in any place.

Try to breathe in slowly through your nose, hold the breath for a few seconds then breathe out again slowly through your mouth. Breathing deeply like this helps your lungs to absorb oxygen and release carbon dioxide so you will feel better. It also helps to relax your body if you feel tense. One extra little tip – when I do this I visualise myself actually exhaling my stress as I breathe out. It sounds bizarre I know but don’t knock it until you have tried it!

3. Exercise.

Sorry if exercise is a bad word to you but don’t worry I am not going to suggest any Olympic style training. When you feel stressed your body releases hormones such as adrenaline (epinephrine) in response to what it perceives as a threat. You have probably heard of the fight or flight response – well this is the body’s built in response to stress.

Exercise helps to use up your adrenaline. Now please don’t tell me that you’re not the athletic type – there is always some sort of exercise that you can do. Personally I enjoy cycling but simple things such as walking and swimming are just as effective. By burning off that adrenaline you will dramatically reduce your stress levels and completing some form of exercise gives you a sense of achievement. Do it!

4. Massage.

When I have had a busy or stressful day then I find a nice massage is one of the most pleasant ways to relieve my stress. A gentle massage can help to rub away your aches and pains but it also helps to stimulate the pleasure centres in your brain and makes you feel good about yourself. Some scented massage oil can help too.

If you don’t have a partner to give you a massage then try some gentle self-massage techniques. Rubbing the pads of your fingers gently on your forehead or temples can be very soothing especially if you can have a pleasant daydream at the same time.

5. Eat Healthily.

When you are stressed it is easy to give into the temptation to eat fast or junk food. While it might give you a temporary good feeling to tuck into a Big Mac or a donut you will probably find that you feel slumped afterwards. You might even feel guilty or dirty for eating such junk.

Healthy food will make you feel better and more energetic and more able to deal with issues. Don’t forget to drink plenty of water too. Dehydration can make you feel down, tired or lethargic which is the last thing you need when stressed.

Stress can have a dramatically negative impact on our lives but using these proven methods for managing stress you can start to bring your life back under control. These strategies work so try them yourself and very soon you will start to feel better about yourself and a lot less stressed.