Time as Effective Key to Managing Stress

Time as Effective Key to Managing Stress

Many studies show that one of the best ways to manage stress is through effective time management. Why? It is because lack of time usually pressures people. When people are being pressured, stress surfaces

Time as Effective Key to Managing Stress

Many studies show that one of the best ways to manage stress is through effective time management. Why? It is because lack of time usually pressures people. When people are being pressured, stress surfaces, which hinders them from finishing their tasks ahead.

While it is true that nobody’s born with precise skills in time management, this should not be difficult because people can always learn it. All they have to do is organize their thoughts and everything will most probably fall into place.

Managing your time well

To effectively manage your time, the first thing that you need to do is to set your mind into it. You have to recognize your strengths and weaknesses when it comes to managing your time and set appropriate actions for it. What you can do is list down what are your difficulties in achieving goals and tasks behind the given schedule. Once you have determined the factors, which hinder you in achieving a certain task on time, you can make a draft of alternatives to solve them.

By doing this, it also shows a sign of maturity because you can admit to yourself what are the things that you’re doing wrong when it comes to managing your time and performing tasks at hand. This is a very important part of gaining time management skills because maturity will help you think straight and prioritize your goals.

The following are other considerations when it comes to time management. These will help you not only gain time management skills but can also help you manage stress in various situations easily.

1. Gain skills in decision-making. Experts say that good decision making skills is key to achieving effective time management skills. This is because if a person is able to decide and prioritize things at hand, he or she can easily cut off so much time contemplating and can move on to the next task. If you want to manage stress through time management, it is best if you equip yourself with information on how to achieve effective decision-making skills and various techniques to do so.

2. Familiarize yourself with techniques that can help you manage your time well. This is very important in gaining time management skills because it can help you save more energy in doing things. Gaining prioritizing skills is quite important in effective time management because it will allow you to pay attention to things that are of most importance. These techniques on effective time management can be researched on the Internet or can be learned from the stories of people who were able to gain success through managing their time effectively.

3. Learn the ropes of planning. Experts say that people who know how to plan well are also good in managing their time. This is because planning is a skill, which needs a lot of patience and preparation at hand. Planning is a vital part of gaining time management skills because it can help people do things ahead of their time, thus, enabling them to patch up things that go wrong along the way in no time.

4. Put ideas and techniques into action. In acquiring the skills of effective time management, you must learn how to put into action that techniques that you have learned. By doing this, you can easily make a timetable for yourself in finishing the tasks ahead of you.

5. Arm yourself with tools. To manage time effectively and help you draft suitable means of stress management, you need tools and gadgets, which will make things easier for you. Today, there are so many modern gadgets that can be used to help you manage your time such as the Personal Digital Assistant or PDA and others.

Hand held devices can help you calendar your activities, thus, giving you more time for other things.

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Stress Management Using Various Meditation Techniques

Stress Management Using Various Meditation Techniques

Many people

Many people—especially those who have stressful jobs—use various meditation techniques as a form of stress management. This is because meditation techniques are effective in relieving stress because it targets specific body parts that are easily affected by stress attacks.

Nowadays, meditation techniques can be classified as “concentrative” that involves the means of focusing into a specific object and the other can be termed as “expansive” that involves a person’s free flowing thoughts, observation, and reflection.

Stress buster meditation techniques

Being an ancient practice, experts say that meditation techniques can vary depending on the origin of the practice and the culture in that place. The use of these in stress management also depend on the personality of the person and where he or she comfortable with.

Today, it has evolves into so many forms and types. But, most people who use meditation techniques as a form or stress management use the most popular ones including the mantra meditation, the trataka or steady gaze, and / or the chakra meditation.

The mantra meditation refers to one those meditation techniques that involve production of sound or the combination of one or more sounds that are played in a very spontaneous manner. When the sounds are spontaneously played, it can greatly affect the metal process and psychic consciousness of the person practicing it.

The Trataka or Steady Gaze, on the other hand, is one of those meditation techniques that have been commonly practiced by majority of the religious systems in the world such as Sufism and Christianity. When translated literally, “trataka” means to “gaze steadily” into a specific object. In this meditation technique, the person meditating is asked to gaze steadily in a certain an object and focus his or her attention to it. Because of its effectivity in holding a person’s concentration for a long period of time, the “trataka” is considered as one of the most effective yet simple means of meditating.

Among the benefits of this meditation technique is that it helps in the improvement of the person’s external and internal optic function, alleviates visualization disabilities as well as poor eyesight, develops deep mental concentration, enhances the person’s ability in maintaining single point sight as well as developing a person’s sense of intuition.

Another meditation technique for stress management is the chakra meditation, which greatly helps in the manifestation of energy and mind control. It is also known to be very effective in developing a person’s deeper consciousness. For beginners, there are actually seven Chakras available to be tried on but the most popular among them is the “chakra anusandhana,” which can be self-tutored. This meditation technique helps awaken the chakra of a person in a very gentle and balanced way. It is also one of those meditation techniques that are easy to do. What you can do is to sit or lie and close the eyes.

Once you have done this, you can now adjust body as well as your clothing for proper breathing control. Once you get hold of it, you can let the chakra flow into you slowly. Although this is very effective, don’t overuse it because it can lead to various side effects including exhausted mental capability.

If you decide to do this as a form of stress management, always make sure that a professional to avoid creating imbalance that can lead to various personality disorders guides you.

Positive Affirmations for Stress Management

Positive Affirmations for Stress Management

Stress management in life usually requires changes in the way you think. For people going through too much stress, maintaining a positive attitude can do a lot in helping deal with very difficult and try

Positive Affirmations for Stress Management

Stress management in life usually requires changes in the way you think. For people going through too much stress, maintaining a positive attitude can do a lot in helping deal with very difficult and trying circumstances. One way of trying to maintain a positive mindset is by using positive affirmations to influence the subconscious mind into thinking positive. Doing so would likely boost up one’s ability to handle and deal with stress.

Positive affirmation is a good way to try and change a mind accustomed to a negative thought process into a positive one. Every word that a person says and every thought made is an affirmation. Each affirmation conditions the mind and one’s way of thinking and acting. By carefully rethinking every affirmation into positive ones, a person can try to influence his or her mindset on the subconscious level to become positive.

Positive affirmations can greatly affect the way a person thinks. It is all made through the inner dialogue and self-talk that a person does to himself or herself. People go through a lot of self-talk for a variety of reasons. They want to affirm a certain idea to stick in their minds. Inner dialogue can help condition the mind to rethinking its beliefs. Self-talk can actually influence a person’s behavior and actions.

With this in mind, using positive affirmations largely consists of using self-talk and dialogue. Simply making positive statements and repeating it over and over again in one’s mind can be a way to influence one’s own thinking and life. By repeating positive affirmations over and over again, they will eventually seep into a person’s mindset, influence it and eventually determine how he or she would react to certain circumstances.

Using positive affirmations can actually help influence even a negative mindset. At first people who may use positive affirmations would think that it goes against their own set of beliefs and inner truths based on the inappropriate impressions that formed in their mind as they grow up. By using positive affirmations, the mind can gradually be taught or influenced to rethink its inner set of beliefs for a more positive one.

For a negative mindset, positive affirmations can be used as short positive statements that can be used to challenge an established but inappropriate set of beliefs. In can be compared to self-brainwashing, but the person has the option to choose which negative beliefs to replace. Using positive affirmations forces the mind to keep focused on positive truths that eventually will be accepted by the mind as its own. This would then later on affect a person’s behavior and actions.

Different people may need to use different positive affirmations in their lives. This would depend on their own situations and their levels of stress management. Developing a certain positive affirmation to live by would require looking into what one intends to develop and achieve in life. This requires further assessment and evaluation of one’s life to discover what things he or she considers as important and what end result he wishes to achieve.

Once an idea of what to strive and aim for is found, then one can be able to formulate a statement that would help condition your mind to reach for it. It can be a single or a few chosen statements. These statements should reflect the kind of reality that one wishes to create. The positive statements are then repeated through self talk regularly in order to reinforce it in the mind.

It would slowly seep in and eventually be accepted by the mind as its own truth.

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Managing Your Stress in the Workplace

Managing Your Stress in the Workplace

Face it. Even if you are stressed beyond your limits in the office, you can

Face it. Even if you are stressed beyond your limits in the office, you can’t do anything about it. After all, what job does not involve any stress? The secret is to make sure that you can manage on the side the job of managing your stress!

Managing your stress however can be really tricky if you are inside the office. The work environment limits the ways that you can manage your stress. For instance, if watching TV or movies relieves your stress, you cannot very well do that inside the office. Neither can you play badminton or sing with a karaoke. The most that you can do is to play some quick computer game, hoping that somehow it can relax you. For some people, this is enough; but for others, it is not.

But there are ways to relieve the stress while sitting on your office chair. Often, the trick is to not wait for the stress levels to go up. As they say in medicine, an ounce of prevention is more than a pound of cure. Don’t wait to get stressed, avoid it like the plague! Here’s how.

1. Eat healthy
People who are basically healthy will have more energy levels on which to work on. They are more able to withstand late nights and are more able to keep up with long brain activities as compared to people who are not. To do this, you’ve got to eat healthy foods especially those that are rich in vitamins, minerals and proteins. Besides, having all the energy that you need will help you cope better with stress when it happens.

2. Sleep
Sleeping provides the body the rest that it needs. Brain activity and bodily functions slow down when people are sleeping. Muscles also relax. When the body lacks sleep, energy levels go down and the brain becomes disoriented. This results to poorer concentration, which in the long run can become detrimental to your job functions. Thus, one way to avoid stress altogether is get the requisite 8 hours or more sleep. It will do you good.

3. Exercise
Another way to combat stress and to prevent it from happening altogether is to have a daily run or an exercise routine. Experts say that a person must work out 30 minutes each day to successfully keep the body in shape and healthy. Exercise strengthens our resistance and surprisingly increases the energy levels. It helps keep the stressors at bay as it relaxes the muscles and keeps the air flowing freely through breathing techniques.

4. Manage time
Nothing can make you more stressful than not managing your time well. Just ask people who are used to cramming for exams or for work assignments. Planning your time right and doing what you are supposed to do on time will help keep the stressors away. Besides, by doing your assignments and work load piece by piece allows you to relax while doing it and gives you enough time to really work on it should the boss decides to have it real early.

5. Smiling
Being happy and optimistic is the number stress buster there is. Do you know that smiling can help keep the muscles in the face relaxed? It actually uses less muscles than when you are frowning. So laugh on the job and keep it cool.

Optimism For Stress Management

Optimism For Stress Management

Optimism is one of the most effective means of stress management. Optimism allows a person to see the positive side of things. It is an attitude characterized by the belief that everything can be worked out with a po

Optimism For Stress Management

Optimism is one of the most effective means of stress management. Optimism allows a person to see the positive side of things. It is an attitude characterized by the belief that everything can be worked out with a positive end result. In the case of stress, an optimistic mind can be able to cope up well with whatever stress situations one experiences in life.

People can have either one of two attitudes in life. One can either be an optimist or a pessimist. Optimists explain positive events as having happened because of them. Pessimists think of it in the opposite way. They have in mind that the negative things that happen in life are their own doing. Optimists see the positive events in their lives as evidence that more positive things will be happening in the future. For pessimists, a negative event will surely lead on to more negative events in the future.

For optimists, negative things that happen are not to be entirely blamed on them where as pessimists usually take the blame on themselves. Optimists think that the negative things happening in their lives are just temporary setbacks while pessimists see the positive things as just temporary occasions that come once in a blue moon. On a more common analogy, optimists see a partially filled glass of water as half full while pessimists usually see it as half empty. The difference between optimists and pessimists can be identified by how they see the positive and the negative things.

In stress management, optimism always wins out. What’s more interesting is that optimism is a trait that can be learned through practice. As a positive thought can do a lot to a stressful mind, conditioning the mind to think only of positive thoughts can sometimes enable it to change perspective subconsciously. It would be a much better deal than to think of the negative all of the tie.

Negative thoughts can bring out the stress easily. And too much stress will always bring the worst in people. The best way to combat the stress and the negative thoughts that come with it is by maintaining a more optimistic attitude. Although for some people it can be a bit difficult to do, optimism actually gets better with practice.

Optimism and a positive attitude offer people a number of certain benefits. Not only will it help one deal better with stress but also with a person’s overall well being. One good reason is that optimists and positive thinkers have been known to live longer than those who see only the negative in life. A good reason for this is that an optimistic mind, always thinking of positive things, deal with less problems and worries.

It is persistent worry and anxiety that seem to bring about such harmful physical conditions like high blood pressure, hypertension, and insomnia. By worrying less, optimists usually have to deal with fewer negative baggages to burden them and are less affected by worry-induced physical conditions. And because of this, optimists live longer and healthier lives.

It is not only that, there is more that positive thinking can bring out in people. Optimism also seems to make people become more persistent. Even in the face of stress and seemingly insurmountable problems, an optimistic mind seems to help people strive longer and survive whereas pessimists easily give up and see the hopelessness in the situation. In stress management, it is the optimists that don’t easily give up.

It fuels persistence that allows them to succeed in overcoming the stress instead of succumbing to it. And simply through this, optimists can show that they are able to do and achieve more than what pessimists can.

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How to Manage Your Stress While at the Office

How to Manage Your Stress While at the Office

Office work can be really stressful especially if you have one of those jobs that require you to submit on deadlines or have an infuriatingly tireless boss who does not seem to know the meaning of the

How to Manage Your Stress While at the Office

Office work can be really stressful especially if you have one of those jobs that require you to submit on deadlines or have an infuriatingly tireless boss who does not seem to know the meaning of the word

Cognitive Restructuring and Stress Management

Cognitive Restructuring and Stress Management

Stress management involves different ways in handling stress. The use of cognitive restructuring for relieving stress is just but one of them. Cognitive restructuring is actually a process in which the

Cognitive Restructuring and Stress Management

Stress management involves different ways in handling stress. The use of cognitive restructuring for relieving stress is just but one of them. Cognitive restructuring is actually a process in which the mind is being made to rethink and restructure its own faulty set of beliefs. This method has actually been developed as a means to treat psychological conditions such as severe stress, anxiety disorders as well as depression.

The development of cognitive restructuring was based on the belief that situations and circumstances that cause stress can be a direct result of a person’s way of thinking. People may look at different circumstances differently. Others will see climbing a mountain as a opportunity to reach new heights. Thinking about reaching the top and looking at the magnificent view from a unique vantage point can motivate them to go forward. But for others, it might be a different thing altogether.

There can be other people who might think of climbing a mountain as a lost cause. Just thinking about the distance and the elevation that they need to cover to reach the top can be enough to make them decide that it is not worth it. Sometimes they might consider going for a few steps. But then thinking about the effort that they have give and the difficulties ahead can give them a stressful fit that they eventually will change their minds. This can be how one’s though process and way of thinking can influence one’s behavior and actions. Cognitive restructuring can be used to help people rethink and influence their behavior and actions for a more positive result.

A person’s own unrealistic beliefs and thinking can be directly responsible for bringing out certain dysfunctional emotions and feelings. This can further influence behavior and attitudes which, if neglected, can lead to depression, undue stress or anxiety. Getting rid of such emotions and feelings can help prevent stress and other similar conditions. But in order to do that, restructuring or changing certain unrealistic beliefs or faulty thinking would be needed.

In cognitive restructuring, faulty thinking or beliefs are known as cognitive distortions. Cognitive distortions can greatly influence one’s behavior. The distortions are usually composed of a set of negative thinking and belief. What makes them sometimes difficult to get over is that people tend to easily accept them as truth. It is part of the process of cognitive restructuring to identify, challenge and then change these cognitive distortions with more accurate and beneficial ones.

Although many may not be aware of it, people undergo several instances of internal dialogue. The internal dialogue can be a means that a person use to remember a certain task or to reinforce that a decision made is the right one. But whatever the reason for the internal dialogue or self talk, one thing is for certain- people use them as a means to influence certain behaviors and actions.

Self talk can be used by people to either make life better or worse for a person. It is the internal dialogue that tries to interpret, explain and judge every situation encountered by a person. The way that a person processes the thoughts based on certain beliefs can lead to different resulting behavior or actions. If the internal dialogue is based faulty thinking or beliefs, then it would most likely lead to negative behavior.

This can eventually lead to stress, anxiety and depression. When it comes to stress management, cognitive restructuring can help identify, recognize and then change these certain unrealistic beliefs and thought patterns.

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Stress Management: Dealing With Crisis

Stress Management: Dealing With Crisis

Dealing with a crisis can be a very stressful experience. It can either lead one to suffer from some personal trauma or have the means to go over the whole experience and come out a better person. Stress mana

Stress Management: Dealing With Crisis

Dealing with a crisis can be a very stressful experience. It can either lead one to suffer from some personal trauma or have the means to go over the whole experience and come out a better person. Stress management during a crisis requires knowing how to take hold of the situation before it takes its hold on you.

One of the important ways to effectively deal with a crisis is to try and keep hope alive even though things are showing that there seems nothing left. Stress and anguish usually follow a person through a crisis especially after he or she gives up hope. And when a person gives up any hope, it can become pretty difficult to handle the stress and assume any control to the ensuing problems that a crisis may bring. Although most people may think that finding any hope in a hopeless situation such as a crisis is a gift that not all may be blessed of having, it can otherwise be learned and practiced. All it takes is having the ability to look upon a situation in a more objective manner.

One of the first thing to do in a crisis situation is to try and assess its degree of magnitude. By looking at the problem from the point of how it will affect you, you try to assess the situation and try to look upon things that you have no control over and separate them from the things that you still can assume control. Doing so will help you look upon a crisis as a situation where you may still be able to do something. Looking at a crisis that way can help provide some encouragement that you may not be as helpless as you first thought.

Not that you have looked over and assessed a certain crisis that you are in, you then try to take note of the things that you still have control over. The next thing to do when in a crisis is to make use of situations that you still may have control over and work on those instead of trying to wrestle with circumstances that you cannot control. In order to deal with a crisis situation, it is important that you try to accept the fact that there are just some things that you cannot change. What you can do is to focus on those things that you still have a chance of respond to positively and still have control over. This will help you rebuild some confidence by building up some sense of control even in a crisis situation.

In trying to handle a difficult crisis, one way to avoid creating further stress and anxiety is to try and separate things in your life that are affected by the crisis from those that are not. There might be some areas of your life that a current crisis would not affect in any way. Having the ability to avoid letting these areas be affected by a crisis not only helps keep the crisis isolated, it also helps make the crisis situation looked smaller than you may think it is.

By making a crisis affect the whole of your life, you run the risk of letting it try to engulf you, creating a massive problem out of something that may not really look that overwhelming in the first place. It can be quite a big stress management problem.

And what’s more, having a certain area of your life that remains unaffected by the crisis can still provide you a dose of sanity to a life already troubled.

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Cognitive Distortions And Stress management

Cognitive Distortions And Stress management

Stress can affect every aspect of life in general. That is why it is essential that people learn a bit of stress management since the experience can sometimes be inevitable. A little bit of stress now an

Cognitive Distortions And Stress management

Stress can affect every aspect of life in general. That is why it is essential that people learn a bit of stress management since the experience can sometimes be inevitable. A little bit of stress now and then can sometimes be helpful in that it keeps a person be conditioned to react when certain unexpected circumstances happen. But this is the type of stress that one can easily cope up with. On the other hand, experiencing too much stress can have adverse effects on the body.

There are many ways that people do to try and cope up with stress. One of the most common but certainly not the quickest means is by changing a person’s mindset. It has been known that how a person thinks greatly affects his behavior and actions. If a person always thinks negatively, behavior seems likely to follow the same way. And when a person’ s way of thinking and behavior is based on negativity, it is more likely that stress becomes an ever present companion in every aspect of life. In order to stop stress from becoming a damaging factor in one’s life, then one has to get rid of all the negativity in terms of behavior and thinking.

One way of trying to get rid of the negativity in one’s mindset is by trying to identify There is a form of stress therapy called cognitive restructuring which deals with identifying and changing a person’s faulty thinking and unrealistic beliefs. Cognitive distortions is another term used to refer to these faulty thinking and beliefs. By correcting these distortions, only then can one be able to change one’s way of thinking.

People make use of different cognitive distortions which can be associated with stress. These are faulty thinking and beliefs that lead people to behave or act in a negative way. And there are several cognitive distortions that are common problems in many people. One of them is overgeneralization.

Overgeneralization is a common cognitive distortion among many people. Some may not be aware of it, but a lot of people are always guilty of overgeneralizing. It can be considered as a normal reaction by some. But too much of it can lead one to stress.

It is normal for people to base judgments on past experiences. When a person has experienced a negative event, it then becomes a factor that one naturally tries to relate other succeeding negative events of the same kind. This is why most people tend to develop stereotypes. But then overgeneralizing tends to make people believe that when experiencing a certain situation, all the other similar situations in the future would result in the exact same way.

People overgeneralize by thinking that there would be no difference in terms of results to similar situations that happen in the past to ones that happen in the present or in the future. When one has an experience with a rude salesperson, an overgeneralizer would judge that all salespersons are also rude.

Another common distortion in most people that is corrected in stress management is the trait of always jumping into conclusions. There are many people who, when faced with a certain situation tend to jump into making conclusions of why certain events happen. This is usually made before any evidence has been taken to back up the conclusion. For every negative situation, people with this cognitive distortion often try to go straight into concluding in the negative.

This can become so bad that people easily accepts the conclusion, even to the point of ignoring signs and evidences that prove the contrary.

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Stress Management for Women

Stress Management for Women

Studies show that women get easily stressed due to so many factors in their everyday living. This is why

Stress Management for Women

Studies show that women get easily stressed due to so many factors in their everyday living. This is why