Stress forms part of daily life. When you wake up in the morning, the water or electricity is off, the heater does not turn on in the cold and therefore the house is cold, the stampede at the bus stops, the cigarette smoke at work and people constantly talking to each other with a combative attitude and tone of voice, the hygiene of the restaurant you go to for lunch, the rudeness of the waiters, food arrives late and cold, etc. It constantly affects you as a source of stress.
When challenging events such as illness, death, separation and the like are added to this daily stress, you can no longer bear it. Major diseases begin to manifest themselves. It is often not possible for us to prevent stressful events. For this reason, it is of great benefit to learn ways to cope with stress and apply them to our daily lives.
Finding the Source Technique from Conscious Coping Ways:
1-Realize your anxiety and accept that you are anxious: This is one of the most important steps. . If you don't realize that you are anxious. You can't help yourself. When you are anxious, your body and your behavior change more or less. For example, symptoms such as shallower breathing, more frequent heart palpitations, not being able to focus your attention on a certain subject, being easily offended or getting angry at the slightest thing occur as a result of anxiety. If you are aware of your body and behavior, you can observe these changes immediately. When you realize that you are anxious, you have two possibilities. You either accept that you are anxious or you don't. If you do not accept that you are anxious, you will not have the opportunity to take the next steps.
2-Step away from the situation you are in for a while and review your situation. For example, you are at home and you realize that you are feeling anxious while at home and you decide to find the underlying reasons for this anxiety. In order to put your decision into practice, go away from home for a while and review your home situation.
Going away for a while can be done in different ways. You can go for a walk, you can go to a park and sit, it doesn't matter what you do, the important thing is to get away from the home environment for a while. If your anxiety is related to the work environment, take time away from work or go to a place where you are not at work. Amanda, continue reviewing the steps below.
3-Imagine the environment where you feel best (most comfortable); Close your eyes slowly and start breathing calmly, without rushing. Breathe in deeply and evenly and exhale slowly and calmly, counting one by one from ten to zero with each inhalation and exhalation. When you reach the number 1, imagine yourself in an environment where you feel peaceful and continue your dream for a while. (Maintain this dream for 3-4 minutes.) Meanwhile, continue breathing regularly. After you are done dreaming, open your eyes slowly.
4-Try to understand the underlying causes of your anxiety.
5-Determine short-term and long-term solutions that you can use to eliminate your anxiety.
6-Immediately implement short-term solutions and prepare to take the necessary steps for long-term solutions. It is beneficial to start with small and simple steps.
7-Remember that the energy and time you spend on anxiety is of no use.
8-Avoid exaggerating your anxiety, exaggerating negative emotions to make them seem worse than they are. It is the habit of most of us. Such a tendency creates a vicious circle. When anxiety is exaggerated, it leads to more anxiety, more anxiety leads to more exaggeration, and exaggeration leads to increased anxiety again. Thus, energy and time are spent on growing and nurturing the anxiety rather than solving it. Avoid falling into this vicious circle.
helps reduce its effects. People who can relax give their bodies time to regenerate energy as they are relieved of the tension caused by accumulated stress.
1. Deep relaxation:The nervous system relaxes, muscle tension decreases. In very tense or sad situations, relaxation exercises do not completely eliminate this tension, but they can reduce it. Take some practice to achieve a state of deep relaxation.
Autogenic training: It is imagining to create certain physical changes. To do this, we need to close our eyes, sit quietly and give ourselves commands. For example; We say that my right arm is getting heavier and heavier. We feel our arms getting heavy. We do the same thing for our left arm and legs. Then we develop a sense of warmth. We imagine that the temperature in our arm is increasing. Then we calm our heartbeats. We tell ourselves that my heart started beating more regularly and calmly. In the same way, we regulate breathing. Finally, we say that my whole body started to warm up. While doing these, we cool our forehead by saying "my forehead is getting cooler." We can achieve deep relaxation by focusing on these sentences that we repeat to ourselves.
Gradual relaxation: In order to reveal the state of relaxation, the state of tension must be thoroughly understood and noticed. Start by sitting or lying down in a comfortable position. Close your eyes and focus on various muscle groups in your body. Tense the muscles in your hands and clench your fists. Notice how much effort it takes to keep your fist tight. Then open your fist and allow your hand to relax completely. See the difference between states of tension and relaxation. Follow this method for each muscle group in your body.
Meditation: Focusing on a word or a color to calm our mind by removing various thoughts that distract it.
Bio feedback: The brain with an electronic device. monitor waves, muscle cells or blood pressure. The aim is to enable us to see or comply with bodily reactions through some signals.
2. Rapid relaxation: Taking short relaxation breaks to counteract stress. Deep breathing, visualizing ourselves in a comfortable place, recognizing muscle habits, and being aware of physical symptoms in stressful situations.
Problem-solving techniques can also be useful in coping with stress.
>Stages:
1. Identifying the problem: Clarifying what the problem is relieves much of the stress.
2. Review options: After identifying the problem, it is to generate as many options as possible.
3. Choosing a solution.
4. Taking action.
5. Evaluating the results.
Reducing stress by using time well: More is achieved when time is used well. If we can focus on the ones we prioritize by separating the non-essential ones from our daily activities, the anxiety about the things that cannot be done will be reduced. For effective time planning, it may be useful to be organized, make written plans, distribute the work to appropriate people and use a time table.
Effective communication: Stressful situations often result from interpersonal communication problems. Being able to discuss our problems with these people is a key to the solution. It would be appropriate to use sentences with I instead of sentences with you. Sentences with you generally tend to humiliate people. When you use sentences with you, a negative and defensive reaction usually occurs on the other side. For example; You are always interrupting me, making too much noise, interfering with everything, etc.
On the other hand, sentences with a self keep the responsibility on the person himself. Example; I think you are too confused with me, like I cannot understand what you are trying to say.
Questioning techniques: Open-ended questions provide the person in front of us with the highest level of freedom. Leading questions are questions that receive a yes or no answer. Why-searching questions and determining questions also fall into this group.
People who can help you cope with stress: Family, close friends, experts...
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