I. Introduction

Stress is a natural human condition, it happens when you face a challenging situation and your brain is stuck. It can caused by multiple reasons, from work to relationships and money issues. our brains are programmed to deal with stress in one of two ways, fight or flee, this situation can cause several symptoms such as:

• Increased heart rate and blood pressure
• Muscle tension
• Headaches
• Fatigue
• Difficulty concentrating
• Irritability
• Anxiety
• Depression

II. How to deal with stress

Stress and anxiety can hold you back and make the most clever and intelligent stupid, why?! because it takes over your brain and nervous system. when you are stressed you won’t be able to think or make sane decisions, that’s why if you’re in a decision-making job you should learn how to deal with stress, it’s not very easy but with practice, you can make it there, how do pilots or states leaders make their decisions in the time of crises and hard times?!

Well, they’re trained and they have a unique state of mind.

Whoever you are, you must learn how to deal with stress and hardships because these are parts of everybody’s life, that’s why I put up a guide on how to deal with stress.

1. Identify stressors:

What are your stressors, sometimes we’re stressed but we don’t know why, if you know why, you are already halfway to being able to deal with that stress, categorize these stressors, what you can control, and what’s within your control. if there is something you can do start thinking about it, if there isn’t just let it go and relieve yourself from things outside your control.

2. Prioritize and Organize

Start with the most stressful thing down to the least, break down tasks into smaller tasks so they become easier and more manageable, and use tools like to-do lists and calendars to organize your responsibilities.

3. Time management

take the time to organize everything in life, there is time for work, another time for family and friends, and some time to relax and do your hobbies and personal activities. if you manage your time properly you will make more time for yourself, and be realistic about your goals and when they are supposed to be completed so the stress is less on you.

4. Healthy Lifestyle Choices

You must know that some of the hormones responsible for your happiness like serotonin do exist in some foods, and if you want to be happy and stay happy, you should keep a healthy and balanced diet, also exercise and sunlight have proven their ability to reduce stress and give you the peace of mind, there is also one thing overlooked by the most and it’s sleep, it’s not just you need to sleep enough hours every night but also the quality of that sleep is important, stay away from your phone and/or computer 2 hours at least before your bedtime and make sure that your room is dark and quiet

5. Mindfulness and Relaxation Techniques

Take some time for meditation and gratitude, it’s very important to remind yourself of all the good things that you have, this will help you with the stress, meditation can help you clear your mind and focus on your goals, these days, it’s easy to get caught by the speed of life and work, everything seems to run faster than ever, but if you take a step back and relax for some time, meditate or practice yoga in the nature every once in while and you will notice that your stress is down and you’re more happy and relaxed.

6. Social relationships

In this life it’s very important to have supportive relationships because no one can go through this life alone, we’re meant to support each other, especially in times of crisis, remember that it’s almost impossible for you to defeat stress in your life while you’re alone, a good healthy supportive relationship is always a good thing, if you have a toxic one, leave as soon as possible, and if you ever felt that you need help, don’t hesitate to seek it, mental and psychological health as just as important as physical health and there is no shame in asking help.

7. Effective Communication

You need to learn how to express your feelings whether to yourself or others, be clear and constructive, and allow yourself to be sad or angry or frustrated, when you express yourself properly you let those feelings out of you, and therefore you get rid of the stress, also learn how to set healthy boundaries between you and others, good boundaries makes good neighbors, family and friends, don’t be afraid to ask people to respect your privacy and also respect theirs. remember that you have to choose happiness over being right all the time, and let others win in conflict so you gain your peace of mind.

8. Cognitive Restructuring

Don’t’ let negative thoughts hijack you, keep positive thinking, it doesn’t cost you anything, just remember to look at the better half, and that everything has two sides, be aware of your state of mind all the time, it’s easy to give up to negativity and let ourselves down but only brave ones keep the healthy positive mind, be real about what you can and can’t do but never give up hope.

9. Time for Hobbies and Recreation

Work can take over and the research for a better life is always in your mind but you need to remember that we’re here to have fun and enjoy life, that’s why we work, not the other way around, so take a vacation once in while and give yourself a break to reevaluate things, this will help you a lot with stress. also don’t forget to practice a hobby, whether it’s painting or swimming, pik something outside of your line of work so when you practice your hobby, you can forget about work. this way when you get back you will be as good as new.

10. professional help

If your stress becomes out of control and you can’t manage it anymore, it’s ok to seek professional help. find a psychologist or a coach who can help you manage stress in your life, therapy support groups can give much help too, sometimes you will need medications and food supplements to help you and it’s ok. don’t be ashamed of it, remember that our minds and souls are as fragile as our physical bodies, if they’re harmed they will need medication, rest, and care.

11. Regular Self-Assessment

If you become stressed and it’s a medical condition, remember to assess your progress, write the strategy you’re following, and write your ups and downs, it will give you a good idea about how to proceed, that’s what a therapist should do, don’t skip your medication if you are taking any and get back to your doctors on time to assess the situation and guide you through the way.

Conclusion:

I believe if you follow those steps you will be able to manage stress in your life, and always remember it’s a part of living to have stress and your job is not to cure it but rather to manage it and keep it under control. Good luck!