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“НАШЕ ЖИТТЯ”, КВІТЕНЬ 2010 21 Awareness . The first point is to become aware of what is triggering your stress. Often, the answer is quite clear . Just as often, however, there is no one specific reason. What can help in this situation is to start a stress journal in which you write down things that cause you stress and how you react to them. This is a personal quest, so n o one else needs to see it or know about it. The exercise may seem odd to you at first, b ut d o not underestimate the power of seeing the written word , especially if the words are your own! S tudies have shown that writing down problems is the beginning of the solution. For one thing, t his exercise can help you zero in on specifics, and this alo ne can lead to better management. For another, it can be a good log of how you reacted to things before and how this has changed since you began the journey of stress management. Will Power . Positive changes do not just happen. It requires a willingness t o change and the things you do to reinforce the change need to become a habit. Prioritize . You can’t do everything at once, so l earn to manage your time better by tackling and completing the tasks that are most important first. Even completing a single im portant task will give you a sense of accomplishment , and this begets a better sense of control over your li fe and — you guessed it — reduces stress. Let Yourself Be Human . You cannot be perfect all the time , so l ower your expectations in situations with unatt ainable demands. Do what you can and acknowledge yourself for doing it. Focus on what good you have done and not on what you neglected to do. Manage Anger . Nobody can be perfect all the time , so l ower your expectations of other people too or at least stop arguing with them. Choose a mantra, something like "I will be calm and rational , " and keep repeating it in your head until your anger subsides. Stop ang ry thoughts and work on letting go of things (or people) you cannot change. Focus on good things you ha ve not on what you lack. Practice forgiveness. This may not work for the other party involved, but it will help clean anger from your mind and soul. Talk the Talk . Don’t see the in silence . Speak up and share your feelings in a non - confronta tio - nal manne r. Do not blame anyone else for your feelings . Simply communicate your feelings using words like “ I feel uncomfortable, hurt, frightened, confused, helpless ,” etc. On the flip side, s how appreciation to your family and friends. Think Positive . Surround yo urself with positive people, read positive attitude books. Laugh. Children laugh about 400 times a day. Sadly, adults on the average laugh about 15 times a day. Laughter really can be the best medicine for w hat ails you, so look for things to laugh at or laugh about. R & R . L earn to relax. Take 15 minutes a day only for yourself . Listen t o music, take a bath, go for a walk, plan a vacation , or do something else that makes you feel good. Write It Down . Visit your stress - management journal often. Write dow n what you have done to help manage stress and how this has changed things for you. This self - validation will let you see how far you have come and will help you achieve even better results. Stress 101 Accept that some days you're the pigeon, and s ome days you're the statue. When everything's coming your way, you're in the wrong lane. Always keep your words soft and sweet, just in case you have to eat them. Learn from crayons: Some are sharp, some are pretty and some are dull. Some have weird names , and all are different colors, but they all have to live in the same box. Deal with it.
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