In addition to the steps designed specifically to treat secondhand stress, you can learn some techniques to reduce your overall stress level. If you're unable to avoid the source of your stress, then these management techniques will be especially  helpful. A common and powerful tool for reducing stress is deep breathing. By using the right techniques, you can effectively lower your stress level and come back to the problem relaxed and ready to work out a solution.  Take breaths from your abdomen, not your chest. This will pull more oxygen into your body and help you relax. When breathing, place your hand on your stomach to make sure your abdomen rises and falls when you breathe. If it doesn't, you aren't breathing deeply enough. Sit up with your back straight. Alternatively, you could lie on the floor too. Breathe in through your nose and out through your mouth. Take in as much air as you can, and then exhale until your lungs are completely empty. Physical activity helps de-stress the body by distracting your brain and releasing endorphins. Include more physical activity in your life if you've been feeling stressed. Even a few minutes of exercise has been shown to have a positive affect on stress levels.  Aerobic activities like running or biking tend to be better for stress reduction, though all activity is good. If you don't enjoy working out, there are plenty of other physical activities you can do. Try going for a walk, swimming, working outside, or any other activities you enjoy that get you moving. You might be making your stress worse without even realizing it. A number of foods and drinks can exacerbate stress. By cutting out certain things and including others, you can benefit your stress level and overall health.  Caffeine causes your heart rate to go up, which makes stress worse. If you drink several caffeinated beverages daily, try to cut down on your intake to lower your stress levels. Sugary foods have a similar effect on your health and stress levels because they raise your heart rate. Alcohol also makes stress worse. If you drink regularly, you should cut back to benefit your overall health. Foods that have a beneficial effect on stress are whole grains, almonds, pure dark chocolate (the every dark kind, without much added sugar), and berries. Lack of sleep makes stress much worse. Without adequate sleep, the body doesn't properly rest and repair itself. Commit to getting a full 8 hours of sleep every night. Not only will your stress levels go down, but your overall health will benefit. Often when people feel stressed, they start talking to themselves negatively. This makes their moods even worse. Avoid this trap by practicing positive self-talk.  When you're feeling stressed out, use phrases like "I can make it through this," and "These feelings will pass." Work to eliminate negative thinking. When these kinds of thoughts enter your mind, stop and isolate them. Then replace them with a positive spin. For example, if you're stressed with school and you tell yourself, "I'll never finish all this work," replace that thought with "I have a lot of work, but I'm capable of finishing it by tomorrow."
تعلَّم بعض الطرق التي تساعدك على التعامل مع التوتر. مارس التنفس العميق. انشط. عدِّل نظامك الغذائي. احصل على قسط كافٍ من النوم. مارس الحديث الإيجابي مع نفسك.