6 Steps to Dismantle Negative Stress Cycles

Whether it comes in the form of a pile of unpaid bills, a contentious argument with your spouse, a worrisome health problem, or a traffic jam, stress is a part of everyday life. While some stress is inevitable, when your body repeatedly encounters a set of physiological changes dubbed the stress response, trouble can brew. Stress may contribute to or exacerbate various health problems, including these: high blood pressure, suppression of the immune system, headaches, insomnia and depression.

The good news is it is possible to dismantle negative stress cycles.

1) LEARN TO USE STRESS FOR GOOD:
Make stress your friend. The more you learn how to manage stress, the better you will be able to control your emotions and channel that excess burst of adrenaline for good – such as achieving a higher level of performance with that speech you’ve been stressed about giving!

2) PROTECT YOURSELF:
Learn to recognize, and if possible avoid, those in your life who tend to pass their stress on to those around them. If you can’t avoid them, then it’s time to learn to kindly deflect their efforts to pass their problems off to you.

3) BE WILLING TO LEARN
Do you know someone who always manages to remain calm despite whatever chaos may be going on around them? What are they doing differently? What is their attitude? What language do they use? Are they trained and experienced?

Figure it out from afar or sit them down for a chat. Learn from the best stress managers and copy what they do.

4) PRACTICE HEALTHY, DEEP BREATHING
With practice you can train your body to let go of tension and relax with deep breathing exercises. Breathe in slowly for a count of 7 then breathe out for a count of 11. Repeat the 7-11 breathing until your heart rate slows down and you feel calm.

5) KNOW YOUR TRIGGER POINTS AND HOT SPOTS
Presentations, interviews, meetings, giving difficult feedback, tight deadlines … For many people just thinking about these activities effectively cranks up their heart beat to an unhealthy level.

Make your own list of stress trigger points or hot spots. Be specific and really give some thought to exactly what about these activities is so disturbing. Is it only presentations to a certain audience that get you worked up? Does one project cause more stress than another?

Understanding what causes you to feel stress is powerful information, and places you in a stronger position to be able to take action toward regaining control over your feelings and emotions. Do you need to learn some new skills? Do you need extra resources? Do you need to switch to decaf?

6) DON'T BURN THE CANDLE AT BOTH ENDS
Lack of sleep, poor diet and no exercise wreaks havoc on your body and mind. Kind of obvious, but worth mentioning as it's often ignored as a stress management technique. Listen to your mother and don't burn the candle at both ends!

Your efforts to master stress come with the promise of rich rewards of better health, greater peace of mind, and a smoother, more joyful course through life.