Stress Management: How to Reduce Stress and Tension

If you’re feeling stressed and tense, it’s important to find ways to reduce the tension and stress in your life. We found 10 easy ways to do so and are sharing them with you.

Stress management can help you reduce stress and frustration, and improving your tolerance for frustration may help you lower your stress levels.

Frustration and stress are related to each other. Both of these feelings act on each other; feeling stressed can cause you to experience frustration, and frustrating situations often generate stress.

The Connection Between Stress and Frustration

Stress and frustration act on each other in a variety of ways:

  • Stress may cause you to feel like you don’t have the resources to overcome challenges, and feeling unable to reach your goals is a key component of frustration.
  • Frustration is a common reaction to a recurring, unresolved stressor.
  • Frustration is often accompanied by aggression, hostility, impulsivity, and defensiveness—and these emotions can generate their own stress if you don’t deal with them in a healthy manner.
  • Increased frustration, irritability, and sensitivity can be signs of burnout, which is often caused by chronic, unmitigated stress.

How to Reduce Frustration

I get it, I know the feeling. Here’s what helped me, maybe it can help you too.

Accept that you are frustrated. Utterly, unreservedly accept it.

Even be grateful for it. Be grateful the bad and ugly in your life that you are going through. It can always be worse, and the tough times never last.

Take 10 deep breaths. Go for a long walk. Surrender to the situation.

Stop fighting it. Say yes to it. Say yes to the present moment. This is saying yes to life. This is aligning yourself with the present moment.

1. Listening to Some Good Music

Whenever anyone feel stress or frustration they become angry. They want peace and calmness.

The best way to reach to ‘peace’ is listening to some good music(specially without vocals).

So here’s the list of what i do when i feel stress :

Browse through “INDIAN JAM PROJECT” channel on youtube and listen to any of the song you will definitely able reduce your stress. Just visit once. I am certain you will thank me after listening to the music. The flute sound will certainly go over you.

The best of INDIAN JAM PROJECT includes Interstellar theme tribute and Inception tribute and also Harry potter music.

Related: how to stop yourself from anger

2. Leave The Problem

Don’t think about a solution. Don’t think about ways to tackle it. Just leave it where it is, as it is. Later come back to it and you’ll find it significantly lesser stressful and debilitating. When mind is zoned out and tired of thinking, it makes the problem look bigger than it is. This causes more stress and more frustration. The key to reduce it is to leave it alone for a while.

3. Distract Yourself

Fixating on the source of your frustration can actually worsen your feelings, but temporarily distracting yourself can give you the space you need to process. Choose an activity that you enjoy, like exercising, doing something creative, listening to music, or watching a movie.

It’s important not to let distraction become a pattern of avoidance, however. You should eventually return to the source of your frustration and determine if there are any strategies you can use to solve the problem.

Related: How To Stop Thinking About Someone

4. Be Mindful

Most of the tips we’ve suggested provide immediate relief, but there are also many lifestyle changes that can be more effective in the long run.

The concept of “mindfulness” is a large part of meditative and somatic approaches to mental health, and has become popular in modern psychotherapy. From yoga and tai chi to meditation and Pilates, these systems of mindfulness incorporate physical and mental exercises that prevent stress from becoming a problem. Try joining a class.

Related: How To Overcome Stress (Stress Management)

5. Talk Yourself Through it

Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing. Don’t worry about seeming crazy — just tell yourself why you’re stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.

Related:How to Protect yourself from burnout

6. Eat Right

Stress levels and a proper diet are closely related. When we’re overwhelmed, we often forget to eat well and resort to using sugary, fatty snack foods as a pick-me-up. Try to avoid sugary snacks and plan ahead.

Fruits and vegetables are always good, and fish with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress. A tuna sandwich really is brain food.

Related: How To Lose Weight Fast For Men

7. Act Quickly to Ease Stress

Stopping your stress response early can help you to respond more calmly, instead of behaving in a way that you might regret.

Quick stress relievers such as breathing exercises or progressive muscle relaxation, for example, can calm you down and help you feel less frustrated and more able to handle what comes. Be prepared with quick stress relievers to use next time you feel overwhelmed.

Related: How To Overcome Stress (Stress Management)

8. Change Your Attitude

Much of whether or not we see something as stressful depends on our habitual thought patterns and how we process the world around us. For example, those who see things as under their control tend to be less stressed about what happens to them, as they see that they always have options for change.

Optimism carries health benefits and can lead to an improved sense of well-being. Learning how to develop an optimistic outlook and resilient state of mind may help you feel less stressed.

Related: How to maintain a positive mental attitude

9. Change Your Lifestyle

If you feel like you’re continually on edge, it’s possible that something needs to change in your life. If you cut down on commitments, take good care of your body, and make other healthy lifestyle changes, you’ll be dealing with less overall stress and you’ll be more effective at managing what you do encounter.

Good nutrition, proper sleep, and regular exercise can work wonders on your stress levels. Making time for leisure activities and creative expression is vital as well; downtime is not just a luxury, but a necessary aspect of a balanced lifestyle, and creative activities can be stress-relieving for artists and non-artists alike.

Try engaging in regular stress-relieving activities that fit your personality and lifestyle. Those who regularly walk, meditate, or enjoy other stress-relief activities tend to feel less stressed in general and less reactive to specific stressors that arise throughout the day.

Related: 5 Tips to Help Achieve Your Health Goals

10. Sharing With Close Friends, Family, or Loved ones

It’s also helpful to have the release and support of sharing your troubles with close friends, family, or loved ones. While it’s not healthy to constantly complain, talking to a trusted friend about your frustrations now and then (and returning the favor by being a good listener) can help you process what’s going on and enable you to brainstorm solutions.

If you don’t have someone you’re comfortable sharing your situation with, seeing a therapist or starting a regular journaling practice have benefits as well.

Related: How to Choose your friends wisely – 10 Tips

The Final Words

Be patient. Keep accepting where you’re at. Never fight the present moment. Embrace the uncontrollable. This state of mind is what’s so important. It provides clarity and peace of mind while you keep chipping away at the controllable.

One day you’ll realize, life is flowing for you, with you.

As Michael Singer said, in the must-read book Surrender Experiment, “You realize life has more to give you, than you can ever take from it.”

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