6 Keys to Effective Stress Management_ Mind Map

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Introduction to the Keys to Effective Stress Management

In today’s social climate stress is something that we just tend to accept as a part of our homeand work environment. We are taught that one must learn to relax and take charge of one’sreactions to external events, people and factors. In this way one will find peace and remain inproactive control over the emotions that tend to get the best of us throughout our day.However, dealing with stress in an effective and efficient manner has more to do than justlearning to relax; it rather has to do with what you eat, how you think, the manner you treatyour body, what actions you take on a consistent basis, how you deal with social interactionsand what you tend to avoid doing. These 6 key factors of stress management are the buildingblocks that will help you to build harmony with yourself, others and your immediateenvironment. Cultivate them and apply them into your daily routine, and you will find blisswhere others only find havoc and mayhem.

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Please note that this post is for information purposes only. Please seek the guidance ofyour physician before undertaking any strenuous exercise or nutritional program.

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1. Stress-less Nutrition

Managing our daily levels of stress always begins with our food indulgences. There are manyfoods that we consume regularly that can aggravate and elevate stress levels quiteconsiderably. On the other hand, there are also nutrient rich foods that tend to settle the bodyand naturally calm the mind, thusly assisting with the reduction in stress levels and allowingfor greater clarity of thought at times when our emotions tend to get out of hand. Here aresome Nutritional suggestions to assist you with your stress management goals and objectives:





Energy in a Liquid - We all know and understand that a vast percentage of our bodyis made up of water. It therefore makes sense that water would provide you with thesupport that you need to handle stress more effectively. In fact, making sure that youstay hydrated throughout your day is essential as it will boost your levels of energyand enable you to work through circumstances with more vigor and persistence.Another important liquid / herb in terms of taking control of your stress is green tea.Green tea provides the body with a natural antioxidant boost. Antioxidants fight freeradicals that tend to ravage a body under stress, therefore promoting a greater sense ofhealth and wellbeing.High Protein Intake - Protein is a natural energizer. It will do more than just fill youup and stop your hunger cravings; it will also keep your blood sugar levels stablethroughout the day. Focus on consuming foods that are high in protein including tofu,eggs, yogurt, shellfish, salmon, tuna, lean red meat, chicken breast, and whey proteinthat you can purchase in a shake.High Green Veggie Intake - The best source of carbohydrates for invigoratingenergy levels and for reducing stress can be found in green leafy vegetables. Goshopping today and purchase a large variety of green leafy vegetables and mix theminto every one of your meals. Apart from these types of foods you should generallykeep to a low carbohydrate diet.Whole Grains - Whole grains are another great source of energy rich foods that willassist in keeping your stress levels at manageable levels.Low Saturated Fats - Focus on consuming foods that are low in saturated fats.Instead choose foods that provide you with essential Omega 3 and 6 fatty acids thatwill provide you with ongoing and lasting energy. They are also essential for thehealth of your heart, joints, brain, skin and for ongoing digestive health. Foods thatcontain high quantities of Omega fatty acids include raw oils, nuts, seeds andavocado.Regular Healthy Snacks - Eating foods regularly throughout your day is okay, aslong as you focus on consuming high energy rich foods. Snacks rich in natural energywill provide you with boosts that will help you manage potential stress moreeffectively throughout your day. As a general rule, we should be eating small mealsevery 4 hours in order to keep our blood sugar levels stable. 4 hours after eating ourblood sugar levels usually begin to drop which leads to mental, physical andemotional fatigue that naturally increases stress levels.Supplements - Taking daily supplements that are rich in beta carotene, Vitamin C, Band E will help fight the damaging effects of free radicals on the body.





2. Stress-less Mindset

In a lot of ways stress is only a perspective; or in other words an illusory representation thatwe create of an event or circumstance in our minds. We either see these events in a positivelight or we feel that we have little control, and therefore the consequences of thecircumstances tend to overwhelm us - as a result our stress levels are intensified. By learninghow to control the mind, you will also learn how to manage your stress levels moreeffectively. Here are a few suggestions that will assist you with managing your personalpsychology:

Become an Optimist - Look at every situation from an optimistic point of view. Seeeverything as having a silver lining that you may not yet be consciously aware of. Inthis way you will have the upper hand and will not allow your stress the get the betterof you.Ask Effective Questions - The people who deal with stress most effectively simplyask better questions that lead them away from stress and into harmony. Next time youare dealing with a situation that you perceive as being stressful, take a moment tonotice the types of questions that you are persistently asking yourself within therecesses of your mind. Then ask yourself the following: “Are these questions helpingme to deal with your stress in an effective and proactive manner?” Or “Are thesequestions enhancing and aggravating my stress to even higher levels?” The questionsyou must be asking yourself should be focused on solutions and outcomes that willhelp minimize your levels of stress and bring your body, heart and mind intoharmony. If you would like to gain a deeper perspective and insight into questioningstrategies, than have a read of any blog article that I posted on miWisdom. The blog isabout gaining wisdom from life’s small and sometimes insignificant experiences. Atthe end of each post I present questions that stimulate solution type thinking andexpand concentration and awareness about the topics of discussion.Think About the Bigger Picture - Gain perspective about the situation by thinkingBIG. “Will this really matter longterm? Will it make a real difference to my life in a





negative way even if things don’t go as I imagine? What is the worst possible thingthat could happen? Is it really as bad as it seems? How will I look back upon thissituation in 5 to 10 years or even next week?” I hope that you get the idea. It is allabout gaining perspective by thinking BIG.Adjust Your Standards - Sometimes we stress unnecessarily because our standardsare simply too rigid and inflexible. Are you the type of person who wants to makesure all things are perfect? Or maybe you are the type of person who has to be incontrol of absolutely everything? If you are one of these people, than maybe youshould think about adjusting your standards and giving yourself a break every nowand then. If your standards are inflexible and too rigid than they may well be stressingyou out unnecessarily. Think about it… what you perceive as being imperfect, othersmay perceive differently. Your standards are simply not other’s standards. So giveyourself some slack and quit stressing over perfection or control.Reframe Circumstances - Reframing means to change your perceptions about thecircumstance in a way that will promote a positive outlook and motivate you to takeaction. “How could this situation be perceived from a different angle? What is reallyfunny about this that I hadn’t noticed? How would Mahatma Gandhi see this situationdifferently… and what would he do about it?”Meditate and Visualize - Both meditation and visualization is known to be beneficialfor easing stress levels and centering the mind. Do a Google search or visit your localbookstore and read about the practices of meditation and visualization. It could be oneof the best decisions.Using Affirmations - Affirmations are words and phrases that you say and repeat toyourself on a regular basis. Psychology has shows us that words have a powerfulimpact on our emotional health and wellbeing. Simply put, the words and phrases youuse on a daily basis create the emotions you experience at any moment in time.Repeat words that are of a positive nature and focused on solutions, and you will findthat over time these words and phrases will indeed transform your emotional state andhelp you to climb out of the doldrums of a stressful existence. “Everyday in Everyway, I am feeling more calm centered and relaxed” - Repeat and repeat over and overand over again.Emotional Control - Anger and overwhelm are two emotions that tend to build a lotof negative stress within the human body. Gaining emotional control over these twoemotions can be achieved through applying all the above mentioned psychologicalstrategies. However as always, the first step of control is all about recognizing theseemotions when they pop into your mind. Once you have them under control, you willnaturally see your stress levels subside.Acceptance through Forgiveness - Many times we stress because we tend to holdonto bitter feelings towards other people. Sometimes all it takes is to simply forgiveand forget and the stress will naturally wash away like an autumn shower drizzle.





3. Stress-less Body

Our body is the vehicle that keeps us going and moving forward throughout our day.However, when it comes to stress it is our body that suffers the most from the consequencesof our constant destructive emotions. As a result our body responds in negative and lethargicways that could potentially lead to health concerns in the future. It is our responsibility toread our bodily signs and balance both rest, activity, work and play appropriately. Here aresome suggestions for a stress-less body:

Laugh Your Way Out of Stress - The benefits of laughter have been widelydocumented. Laughter has been known to aid in promoting health and it also assistswith reducing the effects that stress brings to the body. Learn to laugh at yourself,watch comedies on TV, laugh about life and with your friends, and finally if nothingelse works, simply faking laughter has also show to have tremendous benefits. Thegreat thing about laughter is that once you start, you just can’t stop, and the effects onlowering your stress levels are instantaneous.Sex Can Help Too - Sex is a popular form of extracurricular activity and a way to getyour mind diverted and focused away from the stress that tends to linger around inyour life. It’s also a great form of exercise that has many associated health benefits.Massage - We keep and store a lot of our tension within specific areas of our body. Aprofessional masseuse will be able to identify and ease the tension within these areas,which will lead to a greater sense of wellbeing and harmony.Progressive Muscle Relaxation - This involves progressively relaxing every muscleof your body one muscle at a time up until your entire body is completely at ease.Best results come if this exercise is accomplished while lying down, however, if you





are at work you can also undertake the exercise in a seated position. Begin at yourtoes and slowing relax each muscle of your body progressively moving up your legsthrough your chest and up to the tip of your head. Taking 5 to 10 minutes to focus inon this exercise several times per day will help you successfully manage your stresslevels.Good Napping and Sleeping Patterns - Uninterrupted sleep brings harmony to thebody and mind. On the other hand, interrupted sleep can stress the body through thenight and leave it drained and feeling fatigued throughout the day. In an upcomingSMX Spotlight Study Matrix we will focus in on and breakdown what it takes toachieve a peaceful and harmonious nights sleep. Moreover, napping has beenscientifically proven to ease stress and promote health and wellbeing. However, whenit comes to napping, it is important not to overdo it. Keep your naps to about 20 to 25minutes and no longer. More will be discussed about napping in an upcoming SMXSpotlight Study Matrix.Regular Exercise - When exercise is used in a sensible manner it will assist inhelping to manage high levels of stress. Moreover, exercise requires movement, andmovement triggers blood flow and deep breathing. Combined, these three biologicalactions naturally ease stress and promote greater health and wellbeing. Exercise willalso be the focus of a future SMX Spotlight Study Matrix.





4. Stress-less Actions

There are certain actions that we can take on a daily basis that promote harmony and providebalance when things get out of hand. Here are a few suggestions for some stress-less actionsyou can take throughout your day that will ease the feelings of stress and improve your senseof wellbeing:

Natural Therapies - Natural therapies such as aromatherapy, guided imagery, colortherapy and self-hypnosis have all shown their predisposition to ease stress and bringback a sense of balance and harmony to the body.Assertiveness is the Key - Many times the only reason we tend to become stressedand overwhelmed is because we take on too much responsibility as a result of ourinability to say NO to others. Other people do not understand your predicament or





circumstances. If they did they might think twice before taking up your time withtasks and activities that may not be for your greater health or wellbeing. The solutionfor this is to simply say NO! Be polite and upfront by saying that you love and careabout these people and that you would like to help them, however you currently havetoo much on your plate and wouldn’t be able to give your full effort and commitmenttowards bringing their request to fruition. That’s it. Leave it at that and feel goodabout yourself that you have taken control.Organize and Manage Your Time Effectively - For many of us stress boils down toour inability get organized and manage our time effectively. If we don’t have thesetwo fundamental skills under control than we naturally become overwhelmed, whichprogressively leads to elevated feelings of stress. As a result we feel as though wehave little or no control and at that moment everything tends to get the better of us.Time Management will be a future SMX Spotlight Study Matrix, however for nowthere are some simple key factors that one must keep in mind to get on top and stay ontop of one’s time. Begin by setting daily tasks and targets that move you in the rightdirection. Secondly, manage your tasks by prioritizing them accordingly from most toleast important and begin working through them accordingly. Make sure that youkeep a balanced schedule and that you delegate responsibility accordingly. This willall come together by taking small steps and moving forward each moment of yourday.Reduce Noise and Distractions - While trying to work or relax, noise anddistractions can and do tend to create a certain amount of stress and uneasiness withinthe body. Simply develop a plan of action to combat these potential distractions andnullify them before they get out of hand.Simplify Your Life - We tend to stress when our lives become overcomplicated. Thesolution for this is to simply begin today by simplifying your life. Let go ofresponsibilities and commitments that are no longer necessary, clean out your house,car, pantry, garage and cupboards of all the things that you no longer need or require,and finally let go of relationships and acquaintances that are over complicating yourlife.Relax within Nature - Go out and spend time within nature at every possibleopportunity; whether for a holiday or simply on a lunch-break at work. See nature forwhat it really is by experiencing the beauty that resides within every flower, insectand shrub. Moreover take time to breathe in the peaceful harmony that thrives withinevery corner of your environment. Do you see the ease at which nature moves andflows? Now become a part of what you see and allow all your stresses to simply washaway.Take a Long Hot Bath - There are few things as satisfying as a long hot bath after along eventful day. Take your bath in the evening about 1 to 2 hours before going tobed and it will assist in promoting a deeper and more restful night’s sleep.Relax to Your Favorite Music - Think back to a time when you listened to abeautiful and inspiring piece of music. How did that make you feel? For just amoment did it make you forget about everything else in your life? Yes, music indeedcan do wonderful things to the body and mind. Next time you are feeling stressed,simply take a walk and listen to your favorite piece of music and allow your stress tomelt away.





5. Stress-less Social Interactions

We live in a world of social interactions that can either promote our wellbeing or hurt us inways that create stress and bitter feelings. Managing our stress levels isn’t only aboutourselves, it is also importantly about managing the relationships and interactions with otherpeople. Here are some suggestions that will help manage your stress levels throughinteracting with others:

Support Networks - Because stress is such an overwhelming and widely experiencedemotion, it is easy to find people who will support you and who will thoroughlyunderstand your circumstances. Find and build support networks through family,friends, work colleagues, and even through online social networks. I hope you realizeand understand that you are not alone. There are plenty of others going throughsimilar circumstances and their support may very well help you to get through thetoughest of times.Play Sports - Get your mind off your current circumstances by partaking in sportingactivities with others. Through participating in sports activities you will be able to letgo of many levels of frustration that may be bottling up inside. It’s also a great way tomeet and interact with new people or catch up with old friends.Play with Children and Pets - One of the best ways to completely lose yourself is toplay with small children and pets. There is something remarkable about the younger





generation that brings great joy to the old and wise. The innocence that is broughtforth within their nature is contagious and very enlivening. Once you start thinkinglike a small child or animal you begin to truly understand how insignificant thecircumstances of your stress are.Learn to Compromise - Many times we become stressed out because other peopleseem to be doing everything within their power to make us feel terrible. This leads tofrustration and eventually stress takes hold when the situation gets out of control.How about learning the tactful art of negotiation and compromise. Both parties willsurely appreciate an amicable ending to a potentially stressful ongoing argument.Express Your Feelings to Others - By expressing your feelings to others, you areletting go of bottled up emotions that can cause a lot of stress and distress within thebody. Talking openly about your feelings to someone close to you - or even a stranger- can become a great form of ongoing stress management.Help Others - Isn’t it amazing how the act of getting completely lost in helpinganother person with challenges in their life can help us feel much more relaxed and atpeace with our own circumstances. Try it sometime, it can indeed work wonders.





6. Avoid Stress Inducing Activities

Managing stress is as much about what to do as it is about what not to do. Here are somethings you should keep in mind that may aggravate and enhance your stress levels:

Avoid Stressful People - This doesn’t really require much explanation. If someone isstressing you out, simply avoid them. If you can’t simply avoid them because you liveor work together, than take time to compromise, reframe the situation, change yourperspective, forgive them, alter your standards, or simply go visit a psychiatrist andget some helpAvoid Toxins - Mainstream toxins such as alcohol, drugs and cigarettes are known toelevate stress long-term even though in the short-term they tend to settle and relax thebody.Avoid Consuming the Following - When it comes to your diet avoid sugars,caffeine, sodas, pasta, sports drinks, fruit juices, white breads, cakes, pastries, whiterice and white flour. All of these tend to aggravate and enhance stress levels withinthe body through robbing you of your natural biological vigour.

Through consistent daily commitment and effort you too can achieve a state of harmony,balance and wellbeing no matter what is going on around you. As a final thought, rememberthat stress has everything to do with a state of mind and nothing to do with what is happeningin your present environment. Stay true to these guidelines, integrate them into your daily life,and peace and harmony will be yours in no time at all.

Adam Sicinski



6 Keys to Effective Stress Management_ Mind Map

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