Do you feel like your everyday life is filled with tasks, demands, and expectations that easily get out of hand? It’s easy to find yourself in a situation where you feel like you don’t have time for yourself, and the stress builds up. 

Often, we set unrealistic expectations for ourselves 

Guilt and negative thoughts can quickly become part of everyday life, causing stress to increase. When the focus shifts more to everything you haven’t managed or achieved, it’s easy to lose perspective and feel like you’re falling short.

Stress – a natural part of life

Stress is a natural reaction that helps your body mobilize. A little adrenaline in your system can actually help you perform better, like before giving an important presentation or attending a meeting.

Chronic stress, on the other hand, can settle in the body and lead to burnout. It’s important to understand the difference between normal stress and long-term stress that takes a toll on the body.

There are over 300 different symptoms of stress, and some of the most common include:

• Tension / muscle tightness
• Impaired immune system / disease
• Sleep problems
• Low energy
• Reduced performance
• Hurried / unable to calm down
• Feeling guilty
• Dissatisfaction / depression

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5 tips to manage stress

Negative thoughts and emotions can amplify the experience of stress. To manage this effectively, it’s important to understand what you’re going through.

1) What triggers stress in me?

Reflect on what triggers your stress. Which situations drain your energy? When you understand and accept what’s happening, you can find coping strategies that work for you.

2) Focus on your achievements

Turn your thoughts outward. For many, it’s about finding alternative thoughts. Focusing on the things you master and are grateful for builds self-esteem – it helps you turn off negative thoughts and emotions.

If something at work didn’t go well (e.g., a presentation), try to focus on other things you did well that day. It’s often about simple techniques, like shifting your attention to something else.

3) Practice self-compassion

Are you self-critical? If so, try challenging the negative thoughts you have about yourself. What would you say to a friend who was in the same situation?

Don’t let your inner critic take over: We are often very self-critical, but self-compassion can be practiced. You can work on listening less to your inner critic and adopting a kinder tone towards yourself.

Challenge yourself on the negative assumptions you have – by asking yourself:

• Do I have a basis for thinking this way?
• Does the negative thought you have reflect the actual situation?

Learning techniques to manage stress can be crucial for your mental health.

Also read: Self-care for personal growth

4) Find a balance in your everyday life.

Is life too hectic? Acknowledge that you can’t be perfect. Ask yourself: What is most important to me? By setting goals and making conscious choices about how you use your time, you can create more balance.

• Acknowledge that life is demanding.
• Accept that everything won’t be perfect. Focus on what you accomplish.
• Look at situations where you receive praise or have accomplished something during the day and how you achieved it.
• Be active, exercise, and sleep well.

5) Use Stress Management Techniques

In challenging situations, it can be helpful to focus outward rather than inward on your own discomfort.

Do you have a plan for managing stress? Setting boundaries, taking breaks, and giving yourself space to breathe are simple but effective techniques to calm down before it becomes overwhelming.

A breathing exercise can help calm the nervous system, while a relaxation exercise can be helpful for relieving tension in the body or concerns.

Challenging negative thoughts can also help you reduce stress in everyday life.

In Mindfit, we’ve gathered various techniques you can use to manage stress.

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