One of the worst things about being stressed is feeling overwhelmed and at a loss to make any difference.
May feel your situation is hopeless, as though you are surrounded by hostile fire. It feels as if "they" deliberately attacking you for no good reason, and I can not even find a decent weapon to defend themselves. Maybe you are naked in front of a firing squad.
So many problems screaming for attention that you want to run back into bed and pull the covers over my head and wait, cowering, for the ceasefire to finally come.
But, as an adult, you know that nobody is going to wave a magic wand and make all the chaos and turmoil in your life disappear. These same problems and the situation will still be waiting for you when you eventually go back up for air.
Taking charge is a quick trick for getting your stress under control, because you'll feel less victims and more the master of your own life. By following three simple steps below, you will be able to break the stress more manageable levels within a few minutes.
1 Make a list - for starters, make a list of the top five challenges or problems. What's on your mind right now? Write fast. If you need to pause and to consider, then it is not so urgent to keep going.
stop with five items. Why? Because more than that will push you right back into a state of being overwhelmed and over-stressed.
I do not spend much time on this step. If you are a worrier, and said, you know exactly what questions to fill in your thoughts day and night. point is not to impress was putting the "biggest" thing on the list, even if you're really upset about something that others would not find as important.
With this first step, you're going to get the most troublesome worries from your mind and on paper, so you can start firing back.
2 Take action - now see the top five stress in black and white, choose one - just one - for the first
.Let's say you have not done your tax return yet and you can not stop thinking about it. Your tax accountant has already filed for an extension, and if you do not get your act together and stop procrastinating, and even continued to be late.
the action you take is actually twofold:
a) make a quick list of tasks that you need to do to file your return, so you can see exactly what you need to worry. Breaking down into manageable chunks makes it more do-able, and
b) that the first item on the Quick List.
using tax returns as our example, the Quick List may be:
• Gather receipts for each tax schedule in separate piles
• sum deductions (medical expenses, etc.), then clip or staple together piles to keep them organized
• Collect information about your income, including interest income and income from other sources
• Clip together all the 1099s and other year-end tax forms that you received from your employer, bank, auto finance companies and so on.
• Fill out the tax preparer questionnaire to summarize your income, deductions and other information that they need
• Attach all supporting documents and to put in a large envelope
• Drop off or mail envelope for your tax preparer - and be sure to call or e-mail to let them know that on the way
.Just put as much detail in your quick list of what you need to be clear what your job is -. for clarity, I've put more information at any point you should probably write it for yourself
Once you have your Quick List, you will then be able to check off each item as it is complete. This not only helps you feel more organized, but you can stay motivated to do the next task, and then the next, until you're finished with one issue and can move to the next thing that is important.
When you have a big problem as vague as "Do Taxes!" it looms large in your mind, like Godzilla monster that can never win. Since he raised his head to look at the UN doable, it's easy to procrastinate and again every day. So it's essential to break up any large project into small segments that can cope more easily.
advice to help you decide which task or project to concentrate on the first weigh that is dragging you down the most. What's the worst consequences if you continue to ignore it? This is one to start whittling down until it is under control.
3 Deep breathing - calm the anxiety and empower yourself taking frequent breaks during the day to stretch out the tension in the back of the neck. Then take a few slow, deep breaths - breathe in at number five, keep it to number five, then exhale slowly
.A lot of times when we are stressed to the max, our breathing gets fast and shallow. It automatically practice it makes them feel even more stressed because your brain is not getting enough oxygen to work properly.
to make a practice of checking breathing now and then be sure that you are shortchanging yourself.
Take a few moments now take a deep breath. While breathing in, I think the words "I am ..." Then as you exhale, think of the word "relaxed". Do not try to speak the words aloud - just concentrate on breathing deeply and calmly, putting all other thoughts from your mind, and quietly say the words: "I am relaxed ..." the head of
This mini-meditation will quickly reduce your stress levels and make you feel more capable of handling the situations you encounter every day, but you actually do it. Just reading about it will not do the trick. Go ahead and try it now, and remembering to breathe out deeply and slowly, while you think: "I am relaxed .... ."
To recap, here are the steps you will take right now to crush your stress:
1 Make a list of Top 5 problems
2 Select one, and take action now to solve it
3 To strengthen with deep breathing exercises
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