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You're feeling overwhelmed with work and life. What are some effective ways to manage stress?

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Feeling overwhelmed with work and life is a common challenge for many people. It can affect your health, happiness, and productivity. But you don't have to let stress get the best of you. There are some effective ways to manage stress and find more balance in your life. In this article, you'll learn some practical tips to cope with stress and improve your interpersonal communication skills.

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Sreejita Basu

Development Communication | Storytelling| Knowledge Management| Behaviour Change Communication | Poetry | Theatre
Tuhina Verma

State Program Officer at Nutrition International | Public Policy Analysis, Project Management

1 Identify your stressors

The first step to managing stress is to identify what causes it. Stressors are the situations, events, or people that trigger your stress response. They can be external, such as deadlines, traffic, or conflicts, or internal, such as expectations, beliefs, or emotions. By recognizing your stressors, you can start to understand how they affect you and how you can deal with them. You can use a journal, a calendar, or an app to track your stressors and how you react to them.

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2 Manage your time

One of the most common sources of stress is feeling that you have too much to do and not enough time to do it. To avoid this, you need to manage your time effectively. This means setting realistic goals, prioritizing your tasks, delegating when possible, and saying no to unnecessary or unreasonable requests. You also need to plan ahead, avoid procrastination, and create a schedule that allows you to balance your work and personal life. By managing your time, you can reduce your stress and increase your efficiency.

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Sreejita Basu

Development Communication | Storytelling| Knowledge Management| Behaviour Change Communication | Poetry | Theatre
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I find creating a to-do list at the start of the day to be very helpful. One also needs to be smart about using one's calendar - a well managed calendar takes a lot of stress away - block time in advance whenever you can, use features like flags to prioritize tasks, set notifications that let colleagues know when you are available and when you aren't. Other than that, there are so many tools that help organize tasks - I personally use Trello and like it because of its very to use interface.

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3 Communicate your needs

Another way to manage stress is to communicate your needs clearly and assertively. This means expressing your feelings, opinions, and preferences in a respectful and honest way, without being passive or aggressive. By communicating your needs, you can avoid misunderstandings, resolve conflicts, and build trust with others. You can also ask for help, feedback, or support when you need it, and offer the same to others. Communication is a key skill for interpersonal relationships and stress management.

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4 Practice relaxation techniques

Relaxation techniques are methods that help you calm your mind and body and reduce the effects of stress. They can include breathing exercises, meditation, yoga, massage, music, or hobbies. By practicing relaxation techniques regularly, you can lower your blood pressure, heart rate, and muscle tension, and improve your mood, concentration, and sleep quality. You can choose a relaxation technique that suits your preferences, lifestyle, and goals, and make it a part of your daily routine.

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5 Take care of yourself

Taking care of yourself is essential for managing stress and maintaining your well-being. This means eating a balanced diet, drinking enough water, getting enough sleep, and exercising regularly. These habits can help you boost your immune system, energy levels, and brain function, and prevent or reduce the symptoms of stress. You also need to take care of your emotional and social needs, by spending time with friends, family, or pets, or joining a support group or community.

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6 Seek professional help

Sometimes, stress can be overwhelming and interfere with your normal functioning. If you feel that you can't cope with stress on your own, or if you experience signs of anxiety, depression, or burnout, you may need to seek professional help. There are many types of professionals who can help you with stress, such as counselors, therapists, coaches, or doctors. They can provide you with guidance, advice, treatment, or medication, depending on your situation and needs.

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7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Tuhina Verma

State Program Officer at Nutrition International | Public Policy Analysis, Project Management
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Returning to simple activities that bring joy and relaxation, such as painting, gardening, cooking, or going for a walk, can be effective ways to overcome stressful situations. These basic activities can provide a sense of calm and help restore balance amidst chaos.

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You're feeling overwhelmed with work and life. What are some effective ways to manage stress?

1

2

3

4

5

6

7

1 Identify your stressors

2 Manage your time

3 Communicate your needs

4 Practice relaxation techniques

5 Take care of yourself

6 Seek professional help

7 Here’s what else to consider

Interpersonal Communication

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You're feeling overwhelmed with work and life. What are some effective ways to manage stress?

1

2

3

4

5

6

7

1 Identify your stressors

2 Manage your time

3 Communicate your needs

4 Practice relaxation techniques

5 Take care of yourself

6 Seek professional help

7 Here’s what else to consider

Interpersonal Communication

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