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How to Reduce and Manage Stress | Online Courses

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How to manage and reduce stress

The common problem person facing nowadays is a high-stress level. Stress is a feeling or emotions of being under abnormal pressure that can come from different aspects of your daily life, Such as an increased workload, an argument you have with your family, a transitional period or new and existing financial worries. About your stress level, it may seem that there’s nothing you can do, but you have a lot more control over your stress than you might think. A simple realization that you’re in control of your life is the foundation of stress management.

During the stress, you may feel threatened or upset, and your body might create a stress response. It can cause a variety of physical symptoms, change the way you behave, and lead you to experience more intense emotions or stress level.

Stress affects us in several ways, both emotionally and physically, in varying intensities. our online courses help you to handle your stress level.

Ways to identify the signs of stress?

Almost everyone experiences stress in their life. However, when it is affecting your health, life and wellbeing, it is essential to tackle it as soon as possible, while stress can affect everyone differently, there are common symptoms and signs you can look out for:

  • difficulty in concentrating
  • feelings constant worry or anxiety and feelings of being overwhelmed
  • mood swings or changes in your mood
  • irritability or having a short temper
  • trouble relaxing and depression
  • low self-esteem
  • eating more or less than usual
  • changes in your sleeping habits
  • aches and pains, particularly muscle tension
  • using tobacco, alcohol or illegal drugs to relax
  • feelings of nausea or dizziness
  • diarrhoea and constipation

If you are experiencing these symptoms for an extended period, and if you feel they are affecting your day to day life or are making you feel unwell, you should speak to your General Physician or read more about online courses on how to manage your stress level. You can ask them for information about the support services and treatments available to you.

What steps need to take when feeling stressed

Step 1: Realize when stress is causing you a problem

  • Should make the connection between feeling tired or ill and the pressures you faced with
  • Keep on the eye for physical warnings such as tense muscles, over-tiredness, headaches or migraines

Step 2: Identify the causes

  • Try to identify what are the causes of your stress
  • try to sort the possible reasons for your stress into three categories those with a practical solution or those reasons that will get better given time and those reasons you can’t do anything about yourself
  • You should try to release the worry of those in the second and third groups and let them go

Step 3: Review your lifestyle

  • Review if there are things you are doing which could be handed over to someone else?
  • Could you be taking on too much?
  • Can you do things more leisurely?

Try to act on the answer to these questions; you may need to prioritize things you are trying to achieve and re-organize your life. It will help to release the pressure that can come from trying to do everything at once

You can manage and reduce your stress by these seven simple steps

1. Healthy Eating Habits

  •  Healthily eating can reduce the risks of diet-related diseases
  • A growing amount of evidence shows how food affects our mood and reduce your stress
  • Protect your feelings of wellbeing by make sure that your diet provides adequate amounts of brain nutrients such as essential minerals and vitamins
  • As well as water

2. Stop smoking and drinking alcohol

  • Try stop, or reduce the amount you are smoking and drinking alcohol
  • It may seem to reduce tension initially, and this is misleading as they often make problems worse

3. Do Exercise

  • Try and integrate physical activity into your lifestyle as it can be instrumental in relieving stress
  • Even if you just go out and get some fresh air, and take some light physical exercise can help to reduce your stress.

Step 5: Try to be mindful

mindful ways to reduce stress
Mindful ways to reduce stress
  • Try to be mindful because mindfulness is a mind-body approach to life that allows us to relate differently to experiences. It involves paying attention to our feelings and thoughts in a way that increases the ability to manage stressful situations
  • This meditation can be practised anywhere at any time
  • Try to practice mindfulness regularly
  • The research suggested that it can reduce the effects of stress, anxiety and related problems such as poor concentration, insomnia and low moods, in some people
  • Our Art of Achievement website features specially developed online courses in mindfulness.

6. Try to get restful sleep

  • if you are struggling to sleep, It is a common problem when you’re stressed
  • Try to amend your environment to help improve your sleep
  • restless sleep cause your physical or mental health be impacting your ability to sleep
  • Small changes to your lifestyle can help you get restful sleep

7. Don’t be too hard on yourself

  • Try to keep things in perspective.
  • if your inner critic or an outer critic finds faults, try and find truth and exception to what is said
  • Keep in mind that having a bad day is a universal human experience
  • If you feel or stumble you have failed, don’t beat yourself up
  • Each day try to take a few minutes to appreciate yourself
  • Act like you were your own best friend: be kind and supportive

Can stress be positive?

According to research, stress can be positive sometimes. In certain situations, it can make you more alert and help you perform better . But, stress has only been found to be positive if it is short-lived.

Prolonged or excessive stress can contribute to illness, such as heart disease and mental health problems such as anxiety and depression.

How can you help yourself?

Stress is a natural reaction to several situations in life, such as work, relationships, family and money problems.

As mentioned earlier on that a modest amount of stress can help us perform better in some situations, but too much or prolonged stress can lead to physical problems. I can include lower immunity levels, digestive and intestinal difficulties, e.g. irritable bowel syndrome (IBS), or mental health problems such as depression. It is essential to manage our stress and keep it at a healthy level to prevent long-term damage to our minds and bodies.

Get help and support from professionals when you need it

It is okay to ask for professional advice, and if you feel that you are struggling to manage your stress on your own, then you can reach out. It is essential to know that you can get help as soon as possible and that you deserve to get better. Here are some online courses provided by the Art of Achievement that can help you to reduce your day to day stress. you can also follow us on facebook page.