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Wellness

18 Simple Steps to Conquer Stress

Instead of conquering stress, we got defeated by it most of the time. And we usually ask ourselves, “Am I stressed, or am I in denial?” Sometimes we don’t know, and we stopped and made a conscious decision to relieve ourselves from the stressful situation. We may believe that quickly eliminating stress on our lives would result in the anxious-free environment. However, we cannot totally remove stress from us. It is part of our daily lives that we always encounter and solve. With this, here are the 18 simple steps that can help you to conquer stress. 

1.    Chunk down

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Chunking down is an excellent problem-solving technique. It helps you to define what the actual problems are. It also allows you to divide your stress-problems into smaller and more manageable parts. With that, you would not feel overwhelm and can look for ways to solve it. 

2.   Speak to someone

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A problem shared divides your stressful feelings. Talking it over with a friend or someone willing to listen, who won’t judge or offer advice, can often help you to de-clutter your mind and clarify your perspective.    

3.   Write it down – Let it out

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Write a letter to yourself or someone else, without posting it. It is a great way to find a means of getting your genuine thoughts and feelings down on paper. After that, you can destroy either destroy it or keep it. Any options would be an excellent form of release that can lead to planning and resolving your issues.

4.   Stop procrastinating

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Procrastination is one factor that significantly contributes to our stress. You can eliminate it by having a ‘Do it Now’ attitude. 

5.  Don’t be afraid to say NO

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Change the course of your situation. If you can learn how to be more assertive, this will enable you to say what you think and act how you want to. Imagine how much less stressed this would make you feel.

6.   Give yourself choices

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Examine all things that make you feel stressed. You can list it down and decide if you can solve it quickly or not. Learn to give yourself choices as it can redirect your perspective in looking solutions for your problems. 

7.   Take a step back from the situation

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Create some distance between yourself and the stressors. Walk away and find a quiet place to take a couple of deeper breaths. It can be anywhere, like your car or your bathroom. It’s essential to get yourself out from the actual situation to rethink the ways of solving it. See the stressor for what it is. Instead of focusing yourself on the whole picture, you can try to divide it by smaller parts to manage it easily. 

8.   Manage your time – Be organized

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Time management allows you to plan and organize your life. It also gives you more space and opportunities to do other essential things. It involves planning, delegating, setting an agenda, and not wasting any time doing unnecessary things or worrying about things over which you have no control.

9.   Start the day with confidence

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Before you go to bed, make sure to prepare the next day’s tasks. By doing this, you would not feel rushed and anxious throughout the day.

10.    Don’t be late 

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Give yourself more time to do things so that you would not feel stressed out. Get up a little earlier and leave your work as soon as you finish your daily tasks.

11.   Focus

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Focusing yourself on one task is one way to conquer your stress little by little. Make sure to give your full attention to one thing before doing the next ones. By doing this, it prevents you from feeling burned out and drained.

12.   Let go of the past 

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Carrying excess baggage from the past would only cause harm to your present. Learn to let go of your previous failures and mishaps, and you’ll be able to move forward.  

13.   Take a moment

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Allow yourself some daily personal time or a private moment for peace, quiet and contemplation. Sometimes, being alone helps you to realize that your problems can be solved. 

14.   Have an optimistic view of the world

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Despite the stressful events that you have, always remember to have a positive outlook in life. You can start by smiling and thinking of good things that you’d like to do.  

15.   Learn to be tolerant

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Remember that all people are doing their best to live and survive. Find it within yourself to be tolerant and understanding. People make mistakes. Accept the fact that we live in an imperfect world.

16.  Take regular exercise

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Exercise combats many physical and emotional symptoms of stress. It can improve your self-esteem and self-image, thus making you feel better. When our confidence and esteem levels are lifted, our perception about ourselves changes completely and becomes more positive. 

17. Learn to unplug yourself from distractions

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Distractions such as TV shows and social media can add stress. Once in a while, you should learn to unplug yourself with various noises and violence that you see every day. 

18.   Treat yourself – Have something to look forward to

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Stay away from all the things that are causing you stress. You can either take a day off or have regular weekend breaks to recharge yourself. You can also book your dream vacation to get yourself out of the stressors for some time.

Wellness

What are the Causes and Benefits of Conflict?

Your day might have started fairly ordinary. Only somewhere along the way, things blew up. Now you’re in the middle of a massive conflict with no clear idea of how you got there.

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It’s normal to fall into conflict – we’re only human after all. Some conflict is even good for us! But did you know that by understanding how these blow-ups come about, you can learn how to avoid many of these conflicts in the first place?

Conflict comes about because we’ve hit a point of disagreement with another person. While a difference of opinion doesn’t have to turn into conflict, every conflict has at its heart a difference of opinion. These differences manifest in these areas:

  • A difference in values
  • A difference in motivations
  • A difference in what you perceive is true or necessary\
  • A difference in wants
  • A difference in the understanding of various ideas or even ideals.

How do these differences then turn into conflicts?

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  1. The difference has somehow become perceived as a threat. Whenever you feel threatened, there’s going to be trouble. Threats bring out that whole urge to fight to protect what’s important to you. Hence, your disagreement escalates into the realm of conflict.
  2. You’ve let that conflict fester. So, what might have felt like a minor threat at the beginning has become something much bigger in nature because of two factors. First, you neglected the conflict by not dealing with it right away. Second, the passage of time has given the conflict room to grow. So, now it’s blown up into something bigger than it ever was in the first place. How? Keep reading, and you’ll see.

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  3. By now your perception is off-kilter. It might be that what you perceive to be a threat – was never a threat in the first place. How does this happen? Chances are you lost your objectivity in the situation. Especially if you feel threatened. Then add to it #4.
  4. Your emotions got involved. Conflicts tend to attract strong emotions. But the stronger the emotion, the more likely you are to blow things out of proportion. Emotional reactions also make it a lot harder to deal with a conflict in the first place, so chances are if you get emotional, you’ve already let things get out of control.

Are There Benefits of Conflict?

When you experience a violent storm, it’s easy to rail against the weather. The wind and the rain can seem terrifying, especially when coupled with the crash of thunder and the bright crackle of lightning splitting the sky. But ask any farmer, and they’ll tell you that even storms have their benefits. The rain is necessary for their crops. And believe it or not, when lightning strikes the ground, it puts nitrogen into the soil that is essential for things to grow.

Likewise, conflicts have certain benefits that we don’t always see. Keep reading to find several of them you might not have considered before now.

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  1. Conflicts make us aware of new ways to do things. The very fact that there’s a conflict tells you that someone else has a different point of view from your own. By exploring those conflicts, you are likewise invited to explore the idea from a new angle and see a new solution that wouldn’t have occurred before.
  2. Conflicts enable us to verbalize what we want. Think of conflict as a way of being able to genuinely express yourself that doesn’t come up easily at other times. It’s through conflict that we decide what’s important to us, and how to put those feelings into words.
  3. Conflict drives flexibility. When we conflict, we’re hoping for others to see our point of view. But also in dealing with conflict, we’re forced to see the point of view of those around us. That is where we learn how to become flexible, to acknowledge that we’re not always right. The conflict then becomes the teacher of two traits that you can’t live without—that of being open-minded, and of understanding humility.

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  4. Conflict forces us to listen. The only way to resolve conflict is to listen openly to the other person. Through listening, we acquire wisdom and learn to make better decisions.
  5. Conflict drives solutions. When you deal with conflict, you are likewise dealing with a problem that needs a solution. Resolving that conflict means finding those solutions, usually in new and innovative ways. Conflict, thus, forces us to solve our problems in creative ways.

While you might shy away from the idea of conflict, it’s good to remember these benefits. Without conflict, we stagnate. So while the storm outside might rage, remember that all tempests do come to an end. The sun will come out again, and in that light, you’ll be able to see how much you’ve grown and benefitted by that conflict.

You need to maintain your objectivity, keep your emotions in check, and realize that every conflict is an opportunity to grow. Conflicts are normal in life. But it’s the resolution of conflicts that draws us closer together and builds both trust and intimacy.

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Wellness

8 Tips to Face Your Fear

Fear is a natural emotion that humans feel whenever face with painful and challenging circumstances. We tend to be afraid to handle our concerns or even walk away from those things. However, the longer we suppress our fears in our subconscious minds, the longer it would affect our social and occupational functioning. Take the case of drug addicts who see drugs as a form of escape with their worries and personal issues. They’ve chosen to run away from their fears instead of confronting it. With this, it significantly changed them that affects only themselves but their families as well. 

Overcoming fear is an important step to free yourself from situations or things that would limit you. It may take time to conquer it, but by taking action, you’re doing a favor for yourself. Here are the useful tips that can help you to overcome your fears. 

  1. Recognize and Accept Your Fear

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The first step that you should do is to recognize your fears. It may be hard at first. But acknowledging it allows you to know that you need to do something to get rid of your worries. From there, you will understand that fears exist to warn us about the possible danger that we’re going to encounter. It lets us know that we need to take better decisions in our lives. 

  1. 2. Take Time Out 

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If your mind is clouded by fear and other unpleasant emotions, taking time out from it is your option. It means that you need to distract yourself from overthinking about it. You can go for a walk or take a nap to shift your mind. This is different from running away from your fear. This gesture is crucial as you need to get yourself ready in facing your fears. 

  1. 3. Calm Yourself

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This relates to taking a break from your fears. Aside from engaging in diverting task, you can also practice calming yourself. Breath slowly and if you can, meditate for at least 5 minutes. By doing this, it makes you objective in facing your fears. 

  1. 4. Visualize Happy Thoughts


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If you are letting your fears empower you, thinking about fighting it would not be easy. You must first create a mental image of happy thoughts. It can be anywhere and anytime with anyone. The main goal of visualizing your thoughts is to let make you relax and control your fear. 

  1. 5..Seek Help

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If you think you don’t have enough courage to overcome your fears alone, you can seek help. Talk with your trusted friends or family members so they can help you in facing your fear. They can also provide some advice that you can use. Apart from close friends and family, you can also seek the professional assistance of a psychologist or counselor. They can devise customized therapy programs to alleviate your fears. 

  1. 6. Maintain a Healthy Lifestyle

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People who are empowered with their fears tend to run away from it. Some of them turn to alcohol and drugs, believing that it would subside their fears. Instead of forming a drug or alcohol addiction, you can maintain a healthy lifestyle. You can do regular exercise and eat nutritious foods. You can also get enough quality sleep to make your mind relax. By having a healthy lifestyle, you are making yourself physically and mentally ready to face your fears. 

  1. 7..Plan, Practice, and Act 

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There are fears that you can conquer by acting it out. For instance, you are afraid to talk in public and want to defeat this fear. You can plan to enroll yourself in public speaking classes to boost your confidence and learn the techniques of managing your worries at the public places. After that, you can practice talking on the stage. You can do it alone or with the presence of a few people. The essence of this step is to gradually expose you to fear so when you’re faced with the actual issue you’d be able to handle it well. 

  1. 8. Treat Yourself

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Trying to overcome your fear takes a lot of courage. If you’ve been with a stressful day, you can reward yourself for doing your best. It can be anything that would bring happy feelings. It would also serve as your reminder that there are greater things that you have compared with your fears. 

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