Success involves hard work and high stakes. To keep yourself on the right track when the pressure is on, make sure your habits—both mental and physical—enable you to stay composed and in control.
Stress in life is inevitable. A moderate amount of stress can be good for us, but the key lies in how we respond to each situation we face, as this is what will determine if it is something we can handle or if it ends up getting the better of us.
Orderly thinking
It’s tempting to overgeneralize and think “My whole life is stressful!” and sometimes it can certainly feel that way. Instead of giving in to the sensation of being overwhelmed, however, try to identify and monitor the things that cause you the most anxiety: keep your focus as specific as you can. Make a list and see where you might be able to reduce or eliminate certain sources of stress in your life.
Next, formulate a plan to address situations and people you know trigger a stress response in you. This will facilitate your ability to react effectively when these circumstances arise. Remember, you always have a choice as to how you respond.
A good way to manage day-to-day pressure is to make lists. Prioritize the most important or pressing items, and enjoy the satisfaction of crossing them off when they’re done. If you consistently feel that you’re falling behind on the things you need to do, employ time-management techniques to help boost your efficiency.
Accept the inevitable
What can’t you control? Being proactive about things you can change will help you, but trying to change things that are fixed creates a sense of what psychologists call “learned helplessness.” Trying to do what can’t be done has been shown in studies of both humans and animals to reduce initiative and cause depression. So, don’t train yourself to expect failure: focus instead on what you can influence and change.
The power of nature
Even if you have to stay inside most of the time, most days, it’s a good idea to spend at least some time outside. Pleasant environments such as parks and green spaces can help distract us from our worries, and exposure to sunlight helps our bodies to manufacture vitamin D. This isn’t just good for our physical health; research suggests that it can raise our levels of serotonin, the “feel-good” hormone. A walk in the park might cheer you up on a biochemical level.
Brightening up your environment indoors can make a difference too. According to a study conducted at Washington State University in 1996, volunteers working in a computer lab displayed a lowered stress response when plants were introduced to the workspace—they were more productive and their blood pressure fell. Even a little indoor greenery can help you relax.
common ways to alleviate stress
The Australian Psychological Society’s “Stress and Wellbeing” survey of 2015 revealed the various ways people deal with stress. The “prevalence” column shows the percentage of respondents who undertook each activity, while the “effectiveness” column indicates their estimations of how successful they found these activities to be—offering good insights for when you’re considering how best to alleviate your own stress levels:
