Ask for help when you need it. Schoolwork, grades, and tests are a big source of stress for many people. If you need help preparing for tests, planning projects, or getting things done, ask a teacher, parent, tutor, or mentor to coach you. If you tend to procrastinate, pair up with a classmate to study or do homework at a set time.

Use the positive energy of stress. Instead, let stress motivate you to get moving on a task. If you have a deadline, give yourself a positive mental push. Deal with problems as they come up. Instead, figure out how to handle them. Eat good foods.

What you eat affects your mood, energy, and stress level. Choose foods that are good for you. But if sweets are your main source of fuel, you're likely to crash or feel cranky — and stressed! Get enough sleep. After a long day of school and activities, you might feel like staying up late.

Or you want time to talk to friends or binge-watch that show you like. To avoid a stressful morning rush, stick to a set bedtime and wake time. Turn off screens well before bedtime. Discover how BetterUp measurably impacts key business outcomes for organizations like yours.

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EN - US. For Business. And this stress is on top of the daily stressors we already experienced before. Stressors such as work, health, finances, family, and relationships. A little bit of stress can be healthy. The scope of the stress problem is another part of the reason managing stress effectively is so significant.

Everyday stressors include everything from the daily commute to paying your taxes. Stress affects everyone. You may experience one or two of the above symptoms while your friend is grappling with five of them.

Both responses are entirely normal but require different stress management techniques. Learning to manage stress effectively is crucial for your long-term health and well-being. Here are four of the main benefits of using stress management techniques:.

You probably already know that excessive stress is associated with poor physical and mental fitness. One study even found that stress can be as bad for you as smoking five cigarettes per day.

Burnout is a result of prolonged stress. According to Gallup, 8 out of 10 employees experience burnout at least some of the time. But while we tend to associate burnout with work, it can also be caused by other extended stressful situations, such as caring for an elderly parent.

According to the American Heart Association, stress can have serious long-term health consequences. When your stress response activates, your heart rate is higher than normal.

This increase is not a problem if it only lasts a short time. But when stress dominates your everyday life, it can put pressure on your heart. It detracts vital energy from processes and systems, such as the digestive and reproductive systems.

It can also affect your endocrine system, which is responsible for your hormonal health. This can create imbalances in your body that lead to health problems and disease. Home should be a sanctuary. But they can actually be one of the most significant sources of stress in our lives.

For example, you might struggle with a relationship with a family member or neighbor, financial problems, or your daily routine. If you feel that someone in your home is mistreating you, speak up for yourself. Let them know how their behavior is affecting you. Communicating the problem will help you find a solution and reduce your stress.

This solution will reduce the stress the problem is causing you. Humans love to problem-solve , so it will also give you a sense of satisfaction.

If your outer world is chaotic, it can create disorder in your mind and make you feel more stressed. Having a clean and tidy home helps maintain mental balance and reduce stress by giving us a sense of control over our lives.

If possible, find a space in your home where you can be alone and dedicate time to yourself. And because it can affect your work performance and other areas of your life, reducing stress at work is more important than ever. You can use these four stress management techniques at work:. Knowing your job expectations is fundamental for fulfilling your role at work.

Being unsure of the requirements can cause stress. Ask for clarification from your supervisor whenever you need it. Multitasking reduces your effectiveness at work. Not only that, but it makes us feel more stressed and more likely to drop the ball on something. Workplace conflict can be a major source of stress.

Is stress making you angry and grouchy? Stress relievers can help bring back calm and peace to your busy life. You don't have to put a lot of time or thought into stress relievers. If your stress is getting out of control and you need quick relief, try one of these tips.

Almost any form of physical activity can act as a stress reliever. Even if you're not an athlete or you're out of shape, exercise can still be a good stress reliever.

Physical activity can pump up your feel-good endorphins and other natural neural chemicals that boost your sense of well-being.

Exercise also can refocus your mind on your body's movements. This refocus can improve your mood and help the day's irritations fade away. So go on a walk, take a jog, work in your garden, clean your house, bike, swim, weight train, vacuum or do anything else that gets you active.

Eating a healthy diet is an important part of taking care of yourself. Aim to eat many fruits, vegetables and whole grains. Some people may deal with stress with unhealthy habits. These may include drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances.

These habits can harm your health and increase your stress levels. During meditation, you focus your attention and quiet the stream of jumbled thoughts that may be crowding your mind and causing stress. Meditation can give you a sense of calm, peace and balance that can help both your emotional well-being and your overall health.

Meditation can empower us to enhance our well-being. You can practice guided meditation, guided imagery, mindfulness, visualization and other forms of meditation anywhere at any time. For example, you could meditate when you're out for a walk, riding the bus to work or waiting at your health care provider's office.

Try an app to show you how to do these exercises. And you can try deep breathing anywhere. A good sense of humor can't cure all ailments. But it can help you feel better, even if you have to force a fake laugh through your grumpiness.

When you laugh, it lightens your mental load. It also causes positive physical changes in the body. Laughter fires up and then cools down your stress response. So read some jokes, tell some jokes, watch a comedy or hang out with your funny friends.

Or give laughter yoga a try. When you're stressed and irritable, you may want to isolate yourself. Instead, reach out to family and friends and make social connections. Even one good friend who listens can make a difference. Social contact is a good stress reliever because it can offer distraction, give support, and help you put up with life's up and downs.

So take a coffee break with a friend, email a relative or visit your place of worship. You might want to do it all, but you can't, at least not without paying a price.

Learning to say no or being willing to delegate can help you manage your to-do list and your stress. Healthy boundaries are important in a wellness journey. Everyone has physical and emotional limits. Saying yes may seem like an easy way to keep the peace, prevent conflicts and get the job done right.

But instead, it may cause you inner conflict because your needs and those of your family come second. Putting yourself second can lead to stress, anger, resentment and even the wish to take revenge. And that's not a very calm and peaceful reaction. Remember, you're a priority.

With its series of postures and breathing exercises, yoga is a popular stress reliever. Yoga brings together physical and mental disciplines that may help you reach peace of body and mind.

Yoga can help you relax and ease stress and anxiety. Try yoga on your own or find a class — you can find classes in many areas. Hatha yoga, especially, is a good stress reliever because of its slower pace and easier movements.

Stress can cause you to have trouble falling asleep.