Stress Management: 6 ways to deal with stress effectively

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Stress Management: 6 ways to deal with stress effectively
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Stress in good for our health as it is a defense mechanism that we have inherited from our ancestors. It allows us to survive in “fight or flight” situations.  Our stress is adapted by releasing a sufficient dose of adrenaline to the confrontation.  Although we no longer live n the same context as before our body is still submitted to this type of pressure.  Here are 6 great tips to help deal with your stress levels effectively. 

1. Accept your emotions

Stress is a good thing as it allow us to release adrenaline in complex situation like exam periods, job interviews and many other tricky situations that you need to pay close attention. However to much mismanaged stress can plunge us into a deep void.

You therefore need to accept the emotions that you are feeling which are in most cases negative.  By taking time to understand these feelings, you are able to accept their existence.  They will help you to release a good dose of adrenaline which will be useful in helping you to reach your maximum effort possible.

2. Take note of your fears and expectations

It is natural to be scared when you have an oral presentation, speech or public speaking engagement.  However when you get stress, take a piece of paper and pen and the note down your worried, fears, questions, doubts and expectations of your performance.  This is a great way to target the origin of your stress so you can understand it better and fight it.

Once you have written down your fears, take a closer look at the tendency of the origin of your stress. Your fears can often include:

  • Fear of your performance (particularly, a fear of failure)
  • Weak self esteem (you think that you are rubbish or that you are not going to succeed)
  • Fear of other people’s judgement, (fear that people will make fun of you, not going to listen, think that you are rubbish.)
  • Fear of asserting yourself (Why is everyone listening to me.)
stress anxiété
© Geralt /Pixabay

3. Stretch before starting an activity

Stretching is something that do very rarely.  However when you stretch you can work both your muscles and your tendons.  This is a great way to help you focus and get yourself in good form.  Think about giving yourself a good stretch in the morning.  It doesn’t take much!  If you are

If you suffer from stress, stretching is a really good habit to get into.  You will be able to focus while toning and strengthening your body.  When you do it try to visual the areas of your body you are focusing on.

4. Victory pose

Have you seen super heroes, Olympic champions and children when they are proud of themselves? Why not give it a go too? (You don’t need to be as expressive as this little girl but then again why not?!


The victory pose allows you to gain a good dose of self confidence.  By doing this type of posture which is associated with success you will be able to combat almost anything.  Make your pose in front of a mirror for a few seconds just before an exam or interview and it will help to calm your nerves.

5. Breathing exercise

There are also a few effective breathing exercises that are useful at managing your stress.

We particularly recommend a projection breathing exercise.  The aim of this exercise is to imagine the beneficial elements of our environment with you eyes closed or half closed.  At the same time you can concentrate on your breathing.  The main thing to do is to think about positive thoughts.

Stand up straight with your arms by your side.  Take an in breath while thinking of happy situations and then breath out through your mouth. You will start to feel better mentally and physically.

You can practice this exercise every morning or a few days before the stressful event.

You can also read: Cardiovascular illnesses: psychological stress can be a factor

6. Summerise a stressful event in your head

Have you just finished your interview or your presentation?  Don’t be worried about looking back to summerise how it went.  Were you confident,comfortable, clear when you spoke?  These are the sorts of questions that you need to ask yourself so that you can understand where you went wrong.

We can often go round in circles as we are stressed.  You therefore need to find a way to reduce this tenancy and the best way is to get constructive feedback.  This way you can also improve for the next time based on real pieces of advice.

Related articles:

How is stress transmitted from person to person

Cardiovascular illnesses: psychological stress can be a factor

Reduced sex drive? Why you should manage your stress