Reducing Stress

Reducing Stress



Themodern day life is very engaging, with deadlines to meet,frustrations, job and personal and family relationships. As such,stress is a part of the human life and no one can stay free fromstress. Stress is not necessarily a bad thing. Positive stress allowspeople to accomplish their goals in life. Be it preparing for an examor submit a report on time, stress can help one achieve. However,stress may be negative leading to serious health problems includingdepression (Girdano, Dusek &amp Everly, 2012). Thus, it is importantto manage stress to avoid it from escalating into a health problem,destroy relationships and consequently affect the quality of life.

Stresscan be defined as the way the body responds to any kind of threat ordemand, when a person feels threatened, his nervous system reacts byreleasing a portion of stress hormones such as cortisol andadrenalin, which arouses the body for emergency response. The heartpounds faster than normal, muscles tighten, breath rate rises, bloodpressure increases and the senses become sharper. Such activitiesincrease a person’s stamina and strength, the speed of reaction andimprove concentration. Positive stress is when stress helps a personstay focused, active and alert. Such stress can help a person riseagainst the normal life challenges like exams or work (Cooper, 2005).When stress spills beyond a person’s comfort zone, it becomes anuisance. This research paper will focus on the way to reduce stressto levels that cannot be detrimental to health or distort the qualityof life.

Peoplehave different ways of managing stress. As such, there is no one sizefits all when it comes to managing stress. Besides, people havedifferent sources of stress and things that bring stress. The mostimportant thing is realizing when stress is getting out of the way.There are various ways that one can adopt to reduce stress or theimpact of stress.

Adoptinga Healthy Lifestyle

Theway one lives or lifestyle choices that one makes determines the kindof stress one gets into. For example, engaging in alcohol drinking,drug or cigarettes smoking affect our health and may lead to serioushealth or relationship problems. Avoiding such lifestyles can helpimprove the quality of life by reducing stress. Having enough sleepis also a sure way of managing stress. Lack of enough sleep can be aproblem that can cause serious stress (Long, n.d). Ultimately,healthy eating habits go hand in hand with a good life. If you eatwell balanced diet provides the body with the necessary energy andhealth to undertake our daily activities.


Besidesadapting a healthy lifestyle, another major ways to reduce stress isto get moving. Exercising is an important activity that helps thebody and the mind to relax. Thus, any form of physical activity andnot necessarily gym workout can help relieve stress, avoid anger,frustration and tension that may be building in a person’s life(Long, n.d). Exercises leads to the release of endorphins which makesa person feel good besides distracting a person from daily hustles.Although the feeling gained from exercising may not be a finalsolution to the issues bringing about stress, it helps greatly instrategize and refocusing on stressing issues. It brings in freshenergy and optimism to one’s life. The maximum benefits ofexercising can be achieved by making it a routine to exercise. Goingfor aerobics or work out for about an hour a day can be useful. Thesessions can be divided into morning and evening sessions if time isnot that much available. Working out in the evening also helps oneget enough sleep at night, which is also a way of reducing stress.


Beinglonely and isolated is a very fertile ground for stress to grow.Participating in social events or staying close to other people is asure way of reducing stress. Talking to another person face to face,making that simple eye contact or sharing a dinner with friends orrelatives acts as a cushion against the effects of stress (Long,n.d). Even though socializing may not end the stressing situation perse, being around people helps ease the stress and make you feel thatyou are not alone in this world. The famous saying “a problemshared is a problem half solved” is true to some extent. If youhave someone whom you can share your problems with, the better (Romas&amp Sharm, 2013). People may not necessarily be able to help you doyour exam or meet your financial demands, or fix your stressfulrelationship, but they will make a positive comment that mightbrighten your day. Socializing also help in building newrelationships. This can keep one engaged, busy and distract fromstressors. Hence, socializing is very important in reducing andmanaging stress.

Understandyour Stressors

Althoughstress comes naturally, there are situations that lead or increasethe likelihood of stress in someone’s life. Stress usually occursfrom our daily activities or interaction with other people. Having ameeting with your boss to discuss work issues, writing a reportregarding work, family gathering, a quarrel with your partner are allsources of stress. When handling predictable sources of stress likethese, one must be prepared. Note that, you have little or no controlover these situations, but one must decide the best way to approachthem. There are four ways of reducing stress usually referred to the4A’s and include avoid, alter, adapt and accept.


Thereare many things that can lead to stress, lying or engaging in issuesthat will subject you to pressure should be avoided. Learn to say noif you cannot afford to do something (Girdano, Dusek &amp Everly,2012). Avoiding people who lead you to stressful situation is also away of avoiding stress. Finally one can take control of theirenvironment. If for instance traffic makes you anxious, avoid drivingduring peak time. Take a cab instead.


Sometimeswe are not able to avoid stressing situations that require ourattention. However, we can always alter the situation by changing theway we communicate or go about our daily activities (Toker &ampBiron, 2012). This include expressing your views or feelings ratherthan trying to please others, be ready to compromise and manage yourtime better so that the situation can be easy to handle.


Howa person thinks can have profound effects on his stress levels. If aperson is pessimistic, definitely he will be stressed but beingoptimistic can change the whole situation it helps adapt to thestressor. One can achieve this by reframing the problem that theyhave, look at things positively and adjusting your expectations ormodus operandi (Girdano, Dusek &amp Everly, 2012).


Thereare several things that bring as stress but unfortunately we cannotavoid them alter them, or adapt to. For example, loss of an income,loss of a close relative or even a chronic illness is difficult todeal with. To reduce stress, it is important to accept that thesesituations are there and we have to deal with them. This is usuallyachieved by avoiding any efforts to control things that we cannotchange, forgive others and even looking at stress as opportunitiesfor personal development.

Findtime for Fun

Theysay work without play makes jack a dull boy. Well, most of our stressis work related. It is good for a person to break from the routinelife of waking up in the morning and getting a busy schedule (Romas &ampSharma, 2013). Engaging in fun activities like playing pool,swimming, parties and even playing a video game with friends or evenwith kids at home can help forget about the bustles and hustles oflife.


Stressis a part of our daily living. No one can say for sure that they arefree from stress despite their status, both physically and socially.Even the happiest people in the society have to deal with stress atsome point in their daily lives. However, understanding stress andthe ways of reducing stress can help one improve the quality of lifethey live. Exercising, adapting a healthy lifestyle, socializing,avoiding stress, are just a few ways that can help reduce stress.


Cooper,C. L. (2005). The changing nature of work: workplace stress andstrategies to deal with it. LaMedicina del lavoro,97(2),132-136.

Girdano,D., Dusek, D. E., &amp Everly Jr, G. S. (2012). Controllingstress and tension.Pearson Higher Ed.

Long,J. (n.d). 5Quick Tips to Reduce Stress and Stop Anxiety. Retrieved October 2, 2015).

Romas,J. A., &amp Sharma, M. (2013). PracticalStress Management: A Comprehensive Workbook.Pearson Higher Ed.

Toker,S., &amp Biron, M. (2012). Job burnout and depression: unravelingtheir temporal relationship and considering the role of physicalactivity. Journalof Applied Psychology,97(3),699.