Situational stress often results from feeling like we don’t have enough time to accomplish all we need to in a given day.  In many cases situational stress is not a lack of time that is the problem, God is fair to everyone by giving 24 hours a day to everyone, it is rather poor time management skills that cause us this situational stress dilemma.

Time management

Time management means different things to different people. For some, it will be something as simple as making lists of “things to do”. Prioritizing your “To do” tasks mean one has to prioritize and do first thing first. However sometimes one may have the intention of multitasking so that they could finish multiple tasks at the same time. If you have such intention then firstly you must understand if you are capable of doing so.

Effective time management means organize and execute around priorities. Below are the simple 5 steps for your reference in prioritizing your tasks :

1. Preparing a time chart including these fields : Tasks, Deadline, Key person who can team up : each person’s capability and scope, time frame, Budget resources, Obstacles that can be foreseen, Consequences of incompleteness.
2. Rate the urgency of each tasks basing on the above elements.
3. Frequent discussion with your superior and subordinate.
4. Frequent revision on the time chart.
5. Put a “check” on the task completed, by doing so the sense of fruitfulness may give you more encouragement to move forward.

Delegate responsibilities

Managing people means get things done through people. People with perfectionist tendencies have trouble delegating work. They have the attitude that, “If I want it done right, I have to do it myself”. They fear that by letting someone else help them with  a given task, that they are losing control and that something will probably go wrong. We need to learn that there is more than just “my way” of doing things.

Learning to delegate responsibilities when they become overwhembling, will help you build more trusting relationships and will relieve your burden of too many stressors. If you aim to climbing up the career ladder, the technique of delegating responsibilities is even more essential. If you find it hard to delegate, you may try it but monitor the task and get feedback closely, when you slowly build up your confidence on your counterpart, then follow by delegating more responsibilities.

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When an individual lets stress get the better of them it can have a devastating impact on their mental health as well as causing all kinds of health issues. Unfortunately we live in an era in which stress is an unavoidable part of life. The key is to learn simple stress management techniques so as to be able to cope with the pressure.  Fortunately it is not difficult to find helpful stress management tips in magazine articles and books or online. Much of the advice offered suggests the same basic techniques.

Me Time

Articles, books and TV shows that suggest simple stress management techniques often recommend that we all make time to do the things that we enjoy doing most. You should set aside time in your schedule to do what makes you happy. For some people downtime involves curling up on the sofa with a good book. Others relax by going for a walk in the woods. How you spend your relaxation time is entirely up to you.

Meditation And Yoga

Many people find that meditation and yoga are two of the most effective and simple stress management techniques. Meditation, deep breathing and yoga force the mind to take a break from personal worries and responsibilities. Instead you spend some time focusing on something else. These breaks can help put problems into perspective.

Exercise Nutrition And Sleep

Sleep is the most basic of all simple stress management techniques. If you do not get sufficient rest you will become so irritable and anxious that molehills will soon come to resemble mountains. It is much easier to become overwhelmed by the pressures of life if you are utterly exhausted all of the time. Therefore you should aim to get eight hours of sleep every night.

Exercise is another important part of managing stress. First of all exercise gets rid of pent up energy and this makes it easier to get a good night’s rest. It also causes the release of the feel good chemicals dopamine and serotonin in the brain.

Eating as you should is another of the more simple stress management techniques. A healthy body leads to a happy brain. Conversely consistently eating the wrong food makes it more difficult to cope with stress. It also causes weight gain and numerous health complaints, which only adds to the anxiety.

Manage Your Schedule

Many people do not realize that organizing your life is one of the simple stress management techniques. They think of schedules and time management as being rigid and constraining. Actually managing your schedule can lead to a feeling of freedom because you know what you have to do and when you have to do it without having to spend time stressing over it. Having a set routine can actually ease some of the anxiety provided it is not inflexible and it contains slots for fun and relaxation.

Don’t Bottle Things Up

Time spent chatting with friends is also one of the simple stress management techniques. Taking the time to talk over your problems with people who care may seem like an obvious solution, but it’s something too many of us overlook. Bottling up your emotions will only make your problems seem bigger than they really are. However, talking over your problems obsessively and not acting on the advice you are given is not a good idea either. Instead talk your problems over in order to find a solution and then act to resolve it.
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Many adults look back on their childhood as an idyllic time, and that is why some of us have a hard time accepting that children can actually suffer from stress and anxiety. In fact we live in a very hectic society and young people are feeling the pressure along with everybody else. That is why all parents should familiarize themselves with stress management techniques for children.

The Importance Of Downtime

Stress management techniques for teens can differ from those for younger children. Nevertheless setting aside time for relaxation is the most fundamental of stress management techniques for children of all ages. Our children constantly feel the pressure to reach academic goals and excel at structured after school activities. What’s more some parents can be very intense and they demand success from their children, which only adds to the pressure. That is why all children must be given a chance to spend time socializing with friends, visiting places they want to see, chilling out with a good book or simply doing nothing at all. Give your child some freedom to choose what they want to do with their free time. This should take some of the strain off.

Routine And Boundaries

Though it may sound ironic children who are allowed to rule the roost at home are likely to be more stressed out than those whose parents offer structure and discipline. Above all children need their mothers and fathers to parent them. Establishing a set routine is actually one of the most effective stress management techniques for children. Just be careful that this routine is not excessively rigid and that includes time for relaxation.

Establishing set boundaries is also one of the stress management techniques for children. Every boy and girl needs to know what the rules are so that they know what they can and cannot do. Children who know what they should be doing and when they need to do it are often far more relaxed than those who live with uncertainty and fear. If you think about it not knowing if your next action is going to get you into trouble can be very stressful. Can you remember how anxious you felt the last time you started a new position of employment and you were not yet sure of your role?

Good Communication

There is nothing worse than feeling anxious and not knowing who to turn to in order to talk about your problems. When we bottle up our stress problems often feel ten times worse than they actually are.  Hence it makes sense that stress management techniques for children involve open communication between parents and youngsters. Your child needs to feel that you listen to them when they have a problem. They also need to be able to trust in you enough to open up and express their feelings.  Make sure that you take the time to communicate with your child as you would a friend whenever they require it. A child who is able to talk candidly about those things that make him feel anxious often realizes his problems are not insurmountable after all.

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It is easy for an adult parent to forget how stressful the teenage years can actually be. In fact adolescence is a time of great change and upheaval. Teenage children must cope with several different demands simultaneously. The demands on a teenager include academic pressure, friends, dating, part time jobs, physical changes, family troubles and the need to look and behave in a certain way in order to fit in with peers.

Could your adolescent child be feeling stressed out? Obvious signs of a stressed and anxious teen include physical illness, resentment, tetchiness, antisocial reserved behavior, insomnia, lack of appetite and an inability to focus. If you recognize any of these symptoms in your own child you may need to implement stress management techniques for teens.

General Methods

Stress management techniques for teens do not have to be complicated. In fact you can suggest to you child that they begin by trying some very simple stress management techniques. Meditation and deep breathing exercises can prove very effective when it comes to reducing stress. Making time for regular exercise and periods of total relaxation is also important, as is getting enough sleep. A well rested teen that gets enough to eat and knows how to switch off when necessary will stand a better chance of coping with life’s pressures.

Small Chunks

Another one of the important stress management techniques for teens is to break down their schedule into smaller and more manageable chunks. Dealing with things one step at a time is less taxing than taking on a whole task in its entire enormity. For instance let’s suppose a teenager has a large project and a limited amount of time in which to complete it. If they make a time table in which they assign so many set hours to each aspect of the project then they will not become so overwhelmed.

A Dose Of Reality

Another of the significant stress management techniques for teens is learning to realize one’s limitations. Certain aspects of a person’s life can be changed for the better but there are some things that are and always will be beyond our control. For instance if a teen has a disloyal friend who has hurt them in some way there is no point in them getting stressed out about it since none of us can control other peoples’ actions or character traits.

Talking Is Good

All adolescent children need their parents just as much as they did when they were very young. Since talking though problems and issues is one of the most fundamental stress management techniques for teens all parents must strive to make sure that they are emotionally available. That means making sure that you listen to your child rather than lecturing. It also means letting a child talk and not offering advice before it is asked for.

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There are several ways to manage your stress naturally and meditation is one of the techniques that you can practice in the comfort of your own home and at your own convenience. Although the techniques of meditation vary from religion to religion, the basic techniques and effects are similar. You don’t have to be an Eastern mystic to explore this age-old path to mental and physical calm.

Meditation method

Meditation should not be done less than 2 hours after a heavy meal. A hot bath is recommended, If a bath is not possible at least wash your hands and face, blow your nose, brush your teeth and splash your eyes with cold water. your clothing should keep you warm, but be loose-fitting, and you should remove your shoes.
You need a comfortable and relax position but one where there is no danger of falling asleep. The best meditation posture is the eqyption posture: sitting in a chair with an upright back to support you, with your feet placed flat on the floor. Locate the balance point where your weight presses most fully on the chair seat. Place your hands cupped in your lap with the palm of one over the back of the other, or rest your palms on your thights, whichever is most comfortable. Your body should be straight but not rigid, with your
head in line with your spine and the chin kept level. During mediation, remain as still as possible.

Breathing Techniques

All techniques agree that meditation should begin with slow, regular, quiet and gentle breathing. Always breathe through your nose, taking the air deeply into the abdoment so that your stomach swells slightly as you inhale and then flattens again as you slowly exhale.

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