Stop Stress Before It Strikes

A healthy, consistent lifestyle goes a long way toward stopping stress before it strikes. Getting daily exercise, plenty of sleep, meditating regularly, and spending time outdoors are all beneficial aspects of a stress-free lifestyle. Avoid stressful situations by planning ahead and managing your responsibilities. Social support, whether in the form of a friend or a support group, will help you deal with potential stressors before they become overwhelming.

Creating a Stress-free Lifestyle

 * 1) Get plenty of exercise. Physical activity helps reduce stress in the moment and prevent it in the long-term. Do your best to get at least 30 minutes of daily exercise. Try going to the gym, riding your bike, jogging around the neighborhood, taking a martial arts class, or doing yoga. [[Image:Stop Stress Before It Strikes Step 1.jpg|center]]
 * 2) *Be sure to talk to your doctor before starting a new exercise routine, especially if you have any issues like an existing heart condition or joint problem.
 * 3) *Keep in mind that your exercise routine does not have to be strenuous or extreme. It is more important to exercise regularly.
 * 4) Develop a regular sleep routine. Stress interrupts sleep and a lack of sleep causes stress. Break that vicious cycle and avoid further stress by getting your sleeping habits in check. It can be difficult to get enough sleep when you’re stressed, but there are steps you can take to ensure a full night’s sleep. [[Image:Stop Stress Before It Strikes Step 2.jpg|center]]
 * 5) *Try to go to bed and wake up at the same times every day.
 * 6) *Swap your mobile device for a good book when you’re relaxing before bed.
 * 7) *Avoid eating a big meal before going to bed.
 * 8) *Try to reduce your exposure to bright lights an hour or two before bedtime.
 * 9) *Go outside once per day to help with your circadian clock.
 * 10) *Develop a bedtime routine to start training your brain when to get sleepy.
 * 11) Meditate regularly. Like exercise, meditation can alleviate stress in the moment and in the long run. Try to set aside about 20 minutes a day for meditation, quiet reflection, or mindful prayer. If you struggle with anxiety, then meditating in the morning may help to set the tone for a calm day. If you struggle with insomnia, then meditating before bed may help you to sleep. [[Image:Stop Stress Before It Strikes Step 3.jpg|center]]
 * 12) *Listen to calming music if it helps put you in a meditative state.
 * 13) *Try to meditate in a place that’s free of noise or other external distractions.
 * 14) *Wear comfortable clothing if possible.
 * 15) *Consider using a meditation app or looking up guided meditations on Youtube.
 * 16) Spend time outdoors. Natural environments can put us at ease, encourage mindfulness, and reduce stress. Find a nearby beach, park, or hiking trail and take regular strolls. Spend time reading or just hanging out in your backyard. [[Image:Stop Stress Before It Strikes Step 4.jpg|center]]
 * 17) Write in a journal every day. Journaling prevents and manages stress by helping you process and release emotions. Take about 20 minutes per day to write about your day, including things that might have been stressful. Take some time every few weeks to regularly read back your entries. [[Image:Stop Stress Before It Strikes Step 5.jpg|center]]

Avoiding Stressful Situations

 * 1) Stick to your routine. Once you’ve created a positive lifestyle routine, stick to it to avoid unforeseen stressors. Regularity and consistency are also natural stress preventatives themselves. However, if you get out of your routine, don’t panic. Just return to your routine the following day. [[Image:Stop Stress Before It Strikes Step 6.jpg|center]]
 * 2) *Studies show staying busy by keeping up with a daily routine encourages happiness, promotes resiliency, and helps keep emotions in check.
 * 3) Give yourself time to plan ahead. Putting things off until the last minute is a common cause of unnecessary stress. Prioritize all of your tasks, from homework to planning a party, and give yourself enough time to complete them. Try to give yourself more time than you think you will need to avoid any surprises. [[Image:Stop Stress Before It Strikes Step 7.jpg|center]]
 * 4) *Consider using a calendar or daily planner. Use paper versions if that’s what you’re comfortable with, or go for apps if you prefer to use your mobile device.
 * 5) *Take time at the start of the week to plan it out. Write down appointments, meetings, and the week’s assignments or projects. If you know you have an event or plans with a friend, give yourself enough time to get ready and arrive punctually.
 * 6) Manage and fulfill your responsibilities. In addition to planning ahead, make sure you actually follow through on your obligations. Saying you’ll do something and not doing it increases stress and decreases self esteem. [[Image:Stop Stress Before It Strikes Step 8.jpg|center]]
 * 7) *Break down projects into smaller, more easily doable steps. For example, write, “Monday - start outline for report due Friday. Tuesday - complete report’s introduction and evidence sections. Wednesday - complete first draft. Thursday - make revisions and clean up a final copy.”
 * 8) *You can also find an accountability partner or set up little rewards for yourself to increase your chances of following through.
 * 9) Take a break from your stressor. Try to find a balance between procrastination and obsessing over your stressor. It’s not good to put off your responsibilities, but you need to take a break from them in order avoid getting stressed out or overwhelmed. [[Image:Stop Stress Before It Strikes Step 9.jpg|center]]
 * 10) *Give yourself permission to step away from a potential stressor, even for a matter of minutes, before it causes stress. Go for a breather outside, meditate, take a bath, or some other activity that will help you keep calm, then go back to the task at hand.
 * 11) Practice positive thinking and self-talk. Do your best to be gentle, encouraging, and balanced when you think or talk to yourself. It can be tempting to focus on negatives or view a problem like it’s a catastrophe. However, you should avoid negative or polarized thinking and try to focus on positive, productive solutions instead. [[Image:Stop Stress Before It Strikes Step 10.jpg|center]]
 * 12) *For example, instead of getting frustrated and telling yourself, “I don’t know how to do this,” say, “This gives me the opportunity to learn something new.”
 * 13) * If you are having trouble putting things into perspective, you can also try calling a trusted friend to help put you into a positive mindset.
 * 14) *If something seems like it’s the end of the world or too much to deal with, try to break it up into smaller steps. For example, if you’re stressed out about losing weight, don’t think about the total weight you want to lose. Think about healthy meals you can prepare today and what you can do tomorrow, and break your goals up into smaller, realistic goals.

Seeking Social Support

 * 1) Surround yourself with positive people. Sometimes specific people cause stress, whether it’s because of the nature of your relationship with them or because of their personality traits. Try to limit the time you spend with negative people, whether they’re friends who always focus on negatives or family members who constantly criticize you. [[Image:Stop Stress Before It Strikes Step 11.jpg|center]]
 * 2) *Try to surround yourself with people with optimistic outlooks who support you and your goals. If they offer you advice or criticism, it should be constructive, productive, and meant to help you instead of simply insult or overwhelm you.
 * 3) *This can include spending more time with friends or finding new friends by joining a church or club.
 * 4) Talk to a friend or family member. A regular chat with a trusted friend or family member can go a long way toward stress management and prevention. Find someone you can have a weekly vent session with to help order your thoughts before they become major stressors. [[Image:Stop Stress Before It Strikes Step 12.jpg|center]]
 * 5) *Be sure to return the favor by letting them get things off their chest, too.
 * 6) Set aside time to volunteer. Volunteering helps reduce stress and anxiety, and even lowers blood pressure. It can improve self-esteem, and can help prevent and manage depression in addition to relieving stress. [[Image:Stop Stress Before It Strikes Step 13.jpg|center]]
 * 7) *Try to find a cause that you find especially meaningful. For example, if you love animals, call your local shelter to find out how can you donate your time. Evidence suggests that the more genuine your interests are, the more health benefits you’ll see.
 * 8) Find a counselor or support group. Talking to a counselor or going to a support group isn’t only beneficial when you’re actually experiencing stress or anxiety. Seeing a mental health professional can help you develop stress prevention techniques and vent about stressors before they become overwhelming.[[Image:Stop Stress Before It Strikes Step 14.jpg|center]]
 * 9) *A great listener is one of the best stress preventatives, and a mental health professional can be a solution if your friends or family aren’t the best options.