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Effective stress control results in the enhancement of both mental and physical well-being. Exercise and practice of relaxation methods are the best ways to keep chronic stress in check, but it isn’t realistic to take a jog or a meditation break every time you’re faced with a stressful situation.

You can, however, practice techniques like controlled breathing exercises when you feel your stress levels soaring. The following exercise in breathing can be done for as little as three to five minutes at a time and is an effective way to halt escalating feelings of anger, tension, and frustration.

Instructions




1

Controlled Breathing Exercise:

Sit upright in a comfortable position.

 Focus on your present state and existence (this is often termed being “mindful”). Block out intrusive thoughts. You may close your eyes if you wish.

Pay attention to your breathing. Inhale slowly through the nose, taking several seconds.

Exhale through the mouth, trying to make the exhalation phase last twice as long as the inhalation.

Continue this mindful breathing for 3-5 minutes.

2

If you like, you can increase the practice to 15-20 minutes per day. With regular practice, you can train your body to relax in stressful situations using this exercise.

This exercise can also be effective in dealing with anxiety, panic attacks, stage fright, and fears (such as the fear of flying). Taking a restorative pause to focus on your breathing can also be a valuable anger management tool.

Haira Zafar

Tips & Warnings

For More Details Concern

To your family doctor

Exercise daily and control yourself

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Comments (16)










telscafe, 3 months ago

Good advice, thanks for the reminder.
Breathe in… Breathe out.
G’day!

sksoneet, 3 months ago

Hi haira how are you ?

faaizmuhammad, 3 months ago

beti thanks

00923004859699
00923224341515

faaizmuhammad, 3 months ago

great piece my jannoo.

quality, 4 months ago

In my practical life,as
I have studied the Human Mind,
I have realised that the best stress buster,
for all ages is regular sex.
Period.
Good article yours

acts2and38, 4 months ago

That’s good advice for us all, thanks.

sksoneet, 4 months ago

Hi
How do you do?

LTStajul, 4 months ago

you are just written about good subject

Everett Johnston, 4 months ago

Great suggestions. thanks.

Patricia Burke, 4 months ago

Nice article.

sksoneet, 4 months ago

Hi Haira
How are you? Hope doing well.

gloryvine, 4 months ago

very helpful.

shehreyar10, 4 months ago

nice post

sksoneet, 4 months ago

Hi Haira
Nice article. so pressing that while reading i started doing also. Great. Are you a doctor by profession?

sjtubrazy, 4 months ago

Nice piece of share

Kua Jonathan, 4 months ago

Thanks Zaira, I try it today.

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Visit www.Tapping.com for more Emotional Freedom Technique videos, EFT articles, and my E-Book. Emotional Freedom Technique is a simple acupressure technique for releasing negative feelings. You feel negative feelings in the body, so you have to go to the body to work on them. You can release a negative feeling right now with this video. If you're stressed you should find yourself more relaxed after this video, and feeling more able to deal with whatever is stressing you. FREQUENTLY ASKED QUESTIONS Q How hard should I tap? A: Tap lightly, just so that you feel it. The purpose of the tapping is to bring your attention to different parts of your body, it actually works if you just imagine tapping - as long as your attention is drawn to the right points. Q: How can I be sure I am finding the right points? A: Use two fingers to make sure you cover the points. Sometimes the point will 'feel' right, as if there is a slight indent in the skin or the point is particularly sensitive. It's all connected so you don't have to be 100% accurate. Q: You have missed out points that Gary Craig teaches! A: Yes. Feel free to tap those too, I left them out to keep the video simple and it seems to work fine without them. If you find the video doesn't work for you, try tapping the additional points - around the top-middle of the head, and just under the armpit. Q: Is the sequence important? A: No. You can tap the points in any order. In fact you only need to tap one or two of the points for ...

During challenging time, one of the main factor that will determined if we succeeded is the way we handle stress. Challenging times are usually make it or break it situation.

Managing stress has it benefits. You will be more healthy, immune system gets a booster, productive increases and your memory and thinking improved as well.

Try the following 5 stress management techniques.

They can allow you to fulfill your career, business, and life ambitions while living a happier life.

Set Realistic Goals Set clear define goals in several area of your life. These include, family health, finance,career, spiritual, among others. Be realistic when you are writing them down. Give each goal a time frame. Ask yourself. Can I do it within the time frame I set ? Do I have the resources to do it?

Master Your Attitude Positive or negative attitude. The choice is your to make. When you look at thing positively you see more opportunities and at the end of the day, you will not get the feeling that all your energy is drain out. It easier to focus on being negative during challenging time because the result you want are not forth coming at the time you want. Know the end in mind. But focus on the process. If you put in consistent effort. You will be reward.

See the Big Picture When things get crazy or chaotic, it is tempting to be pulled into activities that are not important. Hoping that the situation will improve or simply go away. But the truth is that it either gets worse or you will find it harder to start if you keep putting it off Take a look at the big picture. Ask yourself why are you doing this. What is the objective of your task. Focus on these reason. It will provide the motivation you need. Prioritize each and every day so that you maximize your productivity

Managing Your Work Style Organize yourself for success. Take a look at your desk. Do you have plies of paper work on your table. Are you working from one pile to the other without accomplishing much. Take appropriate actions to manage your work style and manage stress. Clear your desk. Make a habit to have on the things you need when working on your assignment. This eliminate distraction and allows you to focus on your work.

Healthy Lifestyle When we are confronted with challenges, we tend to go for "comfort" food.  Comfort food makes us feel good but isn't nutritious.These foods are counterproductive when we are faced with challenges, and actually increase our stress levels.  Fried foods, foods high in sugar, and dairy products can increase stress levels and decrease productivity in the long run.  Fruits, broiled chicken, and plain yogurt with fruit added are much healthier choices and help to keep stress levels down. 

Follow these five powerful stress management secrets and you will be able to make stress work for you in challenging situations. ___________


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Each and every one of us has experienced stress. There are many different types of stress that an individual can experience - even good stress - however, this little "six letter word" is often viewed in a negative light. Practically any and every single thing that we experience in life can be viewed as stressful. Seeing that stress can induce many negative physiological responses in the body, it is essential that we learn methods to effectively manage it. In this article, you will learn some effective stress management techniques that you can experiment with in just five minutes daily!
We are all familiar with the concept of routine. Many times, we speak of the fact that life is unpredictable. However, when we really think about it, there is some form of routine when it comes to our lives. We usually wake up and follow a certain pattern when it comes to preparing for our day. When employing the use of stress management techniques, it is important to ensure that we make them part of our everyday life. We must make sure that these techniques are just as routine as brushing our teeth and showering.
The first effective stress management technique that you can use on a daily basis is the ability to manage your time as appropriate. If you are able to carefully outline your day in such a way that allows you to work, spend time with your family, handle your basic responsibilities, visit with friends, and take time for yourself, you will start to experience less stress on a daily basis. Managing your time will help you to spend more time with those that you love, increase your productivity, and ultimately increase your performance in all areas of your life.
There are many ways that you make the best use of your time. The following outlines some valuable techniques that you can use for time management purposes:
- The first thing that you should do when delegating your time is to set some time to the side for yourself.
- If you are having a difficult time delegating your time appropriately, you should create a time-tracking system that will accurately reflect exactly how you are spending your hours each day.
- You should prioritize the things that you need to do each day based on the important to the least important. By doing this, you can ensure that everything is being completed as it should be.
- You may benefit from using time management tools, like a planner or computer software.
- It is important that you keep a careful eye on your commitments and that you learn to say "no" if it becomes necessary.
- Remember, ultimately, your time is your own and you should treat it as one of your most valuable assets.
The next thing that you should do in order to effectively manage stress is to make sure that your lifestyle reflects activities and things that are not stressful. It is important to achieve some sort of balance in your life. You should be able to appropriately define your goals and purpose in life. If you are unsure of what this is, create goals and purpose! It is also important to ensure that you are consuming foods that are healthy, getting the right amount of exercise, and are sleeping well. All of these methods will help you to manage and alleviate stress that you may encounter.
Each and every single one of us benefit in numerous ways by having the support of our friends and family members. It is important that we each have a well-rounded group of people that we can lean on, and learn from. Every person has a basic need to feel valued and loved. If each of us has this, then we can effectively manage the stress that we experience in our lives. Just remember to nurture these important relationships and they will continue to nurture us.
Many individuals experience higher levels of stress than other individuals in similar situations. This is often a result of how one perceives an issue. The thoughts that we have has a huge impact on how we view the world, and the things that we experience. If we learn to look at every single thing in a positive way, and we adjust our lives accordingly, we are much less likely to be hindered by the complications of stress.

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Shabbar Suterwala: Guide on How to Manage Stress

Stress Management is more than anger management and relaxation. It is self management. There are many different ways to manage stress. I have compiled the various stress management techniques that are simple and most effective to follow and practice. Please feel free to use as many as you can, keeping an open mind, so you can have a collection of techniques that are the most effective for you.

1. Feel Good about your Self

If you want to bring down your level of stress level in a matter of minutes, these techniques will help you. Use them as needed to feel better quickly; practice them regularly over time and gain even greater benefits.

Ø Deep Breathing from the Abdomen

Ø Meditation

Ø Having a dose of Laughter

Ø Progressive Muscular Relaxation

Ø Listening to light music

Ø Practicing Yoga

Ø Aerobic Exercises

Ø Creative Visualization

2. Take Care of Body

When we're stressed, we don't always take care of our bodies, which can lead to even more stress. Here are some important ways to take care of yourself and keep stress levels lower.

Ø Eat Healthy low fats – high protein meals

Ø Have six to eight hours of regular sleep

Ø Exercise regularly

Ø Develop a Hobby

Ø Have healthy Sex Life

3. Develop the Right Attitude

Attitude plays a great role in managing stress. Much of your experience of stress has a lot to do with your attitude and the way you perceive your life's events. Here are some resources to help you maintain a stress-relieving attitude.

Ø Let go your Ego

Ø Have a Optimistic approach to life

Ø Do not react under pressure

Ø Stop Worrying and Start Living

Ø Accept that everything cannot be perfect

Ø Find an opportunity in every problem

Ø Say good things to your self – affirmations

Ø Have a health sense of humour

4. Develop the Right Environment

Having ambiance and pleasant environment make stress management very easy. Your physical and emotional surroundings can impact your stress levels in subtle but significant ways. Here are several ways you can change your atmosphere and less your stress.

Ø Clutter free home, office and working desk

Ø Green and Clean surrounding

Ø Light instrumental music

ØMotivational Posters
5. Short Tips for Busy People

Busy People add a lot of stress to their already stressed life. People who may have more stressors in their lives is because they have more activity in their lives, and less time to devote to stress management. If you're a busy person, these resources can help you to manage stress efficiently in a short amount of time, and eliminate some of what's causing you stress in the first place.

Ø Time Management Tips

Ø Communication Skills

Ø Listening Skills

Ø Managing Priorities

Ø Enhancing Team Work

Ø Enhancing People Skill

Article written by

Shabbar Suterwala

Corporate Soft Skills Trainer, NLP Practitioner, Psychological Counsellor