Posts Tagged ‘coping with stresses’

The Most Effective Techniques of Stress Management

Wednesday, February 4th, 2009

It is very important to learn how to manage with stresses and find the best ways to prevent or avoid stress-related anxiety, nervousness, depression, pessimistic thoughts, pressure and other negative effects of psychological and nervous tension caused by stressors. For many years stress management has been one of the most popular topics of today’s business trainings and programs since employees’ abilities to cope with stresses contribute greatly to greater physical health of the employees as well as achieving strategic goals of the enterprise.

thinkingFor more effective personal stress management every individual should create a special complex strategy. The following ideas may be helpful in looking for the best solutions to fight with stress:

– being aware of the stressors and your own reactions on every possible stressor,

– looking for opportunities to change or avoid these stressors,

– looking for ways to reduce negative emotional reactions,

– creating emotional reserves.

There is a great deal of effective stress management techniques. The most common way to calm down the anxiety and stress is to have an open emotional talk with a friend or a close person and discuss the problems, which caused nervous tension. In many stressful situations a self-talk can be effective as well. Also, some entertaining activities may help, like watching a movie or a TV show, doing physical exercises, going out for shopping or for a walk, etc. The other techniques suggested by modern psychologists include various therapeutic diets, resting, relaxation, therapeutic massage, positive thinking and visualization, meditation, yoga and many others.

breathing therapyIn harder situations, when the effects of stresses on a person’s psychology are very strong, such person can be in need of some serious medical help. It is recommended to consult a doctor and possibly have some séances of cognitive therapy. Diaphragmatic breathing is another known effective technique, which can be helpful and relaxing for those people, who suffer acute stresses. Diaphragmatic breathing means taking two-three slow breathes, which instantly help to relax and calm down. It is a good relaxing tool for those people who need instant stress relief (for example, during an exam or

Finally, it is interesting to take into consideration a known theory of psychologist Hans Seyle, who discovered three stages of our reaction on stresses and called it General Adaptation Syndrome. These stages include:

– alarm phase, when the body gets ready for possible dangerous reactions,

– resistance (or adaptation) phase, when the body is getting used to the stressors and tries to decrease irritation, caused by the stressors,

– exhaustion phase, when the body runs out of the resources, like immunity or energy, and falls into exhaustion.