STRESS AND PRESSURE: 10 ways to cope up with them.

Shashi Dream foundation successfully conducted a session on how to manage stress and pressure with the help of our expert MR. AYUSH KESHRI on July 8, 2020. He is the CEO of ATE WORLD TALK. He has established the Young association when he was 17. He did his bachelor’s degree in Journalism from Delhi University and Master of Travel and Tourism Management from Banaras Hindu University, Varanasi. The session conducted was successful and helped us by giving us so many tips on how to manage stress and pressure.

The complete session is available on SDF’s official Instagram page. Check out the full session now:

1.Long Working hours

2. Unhappiness due to your current job

3. Heavy Workload or Responsibility

4. No say in decision making

5. Job insecurity

6. Facing discrimination or harassment at work.

7. Any major life change can be stressful even happy events like weddings.

8.Unrealistic expectations. No one is perfect. If you expect to do everything right all the time, you’re destined to feel stressed when things don’t go as expected.

9. Stress can happen to a person due to his/her attitude and how he/she perceives things.

  1. Track your stressors: Keep a journal for a week or two to identify which situations create the most stress and how you respond to them. Record your thoughts, feelings, and information about the environment, including the people and circumstances involved, the physical setting, and how you reacted.

2. Develop healthy responses: Instead of attempting to fight stress with fast food or alcohol, do your best to make healthy choices when you feel the tension rise. Exercise is a great stress-buster. Yoga can be an excellent choice, but any form of physical activity is beneficial. Also, make time for hobbies and favorite activities. Whether it’s reading a novel, going to concerts, or playing games with your family, make sure to set aside time for the things that please you. Getting enough good-quality sleep is also important for effective stress management. Build healthy sleep habits by limiting your caffeine intake late in the day and minimizing stimulating activities, such as computer and television use, at night.

3. Avoid consumption of stress stimulants: Avoid, or at least reduce, your consumption of nicotine and any drinks containing caffeine and alcohol. Caffeine and nicotine are stimulants which will increase your level of stress rather than reduce it. Try avoid or reduce your intake of refined sugars — they are contained in many manufactured foods and can cause energy crashes which may lead you to feel tired and irritable. In general, try to eat a healthy, well-balanced and nutritious diet.

4. Establish boundaries: In today’s digital world, it’s easy to feel pressure to be available 24 hours a day. Establish some work-life boundaries for yourself. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner.

5. Take time to recharge: To avoid the negative effects of chronic stress and burnout, we need time to replenish and return to our pre-stress level of functioning. This recovery process requires “switching off” from work by having periods when you are neither engaging in work-related activities nor thinking about work. That’s why you must disconnect from time to time, in a way that fits your needs and preferences. Don’t let your vacation days go to waste. When possible, take time off to relax and unwind, so you come back to work feeling reinvigorated and ready to perform at your best.

6. Learn to avoid procrastination:Procrastination can leads you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality.Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list. Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.

7. Learn how to relax: Techniques such as meditation, deep breathing exercises, and mindfulness (a state in which you actively observe present experiences and thoughts without judging them) can help melt away stress. Start by taking a few minutes each day to focus on a simple activity like breathing, walking, or enjoying a meal. The skill of being able to focus purposefully on a single activity without distraction will get stronger with practice and you’ll find that you can apply it to many different aspects of your life.

8. Talk to your supervisor: Employee health has been linked to productivity at work, so your boss has an incentive to create a work environment that promotes employee well-being. Start by having an open conversation with your supervisor. The purpose of this isn’t to lay out a list of complaints, but rather to come up with an effective plan for managing the stressors you’ve identified, so you can perform at your best on the job.

9. Get some support:Accepting help from trusted friends and family members can improve your ability to manage stress. Your employer may also have stress management resources available through an employee assistance program (EAP), including online information, available counseling, and referral to mental health professionals, if needed. If you continue to feel overwhelmed by work stress, you may want to talk to a psychologist, who can help you better manage stress and change unhealthy behavior.

10. Be authentic: Look, you can’t be positive all the time, and being “fake happy” will cause even more stress. The pressure to be positive all the time is well, stressful. Just say you're overwhelmed and you’ll get through frustrating times rather than attempting to sound all sunshine and rainbows. Just tell yourself and others that you are learning new ways of coping when times are tough and that safe stress is the way to go.

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