Stress is often defined as a rating agency’s response to different stimuli in our environment. There is a buoyant and positive stress that mobilizes resources and gives energy to cope with events. There exists another engulfing and wasting resources and capabilities and can even cause disease in varying degrees.

stress

Key things to know to master or learn to manage stress.

1 – In a state of stress, the first thing to do is a mini relaxation

For this, nothing could be simpler, just close your eyes and breathe through the stomach while imagining a relaxing and beautiful pictures (lake, sea, sky, landscape, …).

Little Instructions:

1. Begin by blowing the stomach for 5-7 seconds (the time to count to 10)
2. Then hold your breath for 1-2 sec
3. Then inspiration for 4-5 sec
4. Then again hold your breath for 1-2 sec

Repeat this exercise about 4-5 times

2 – Identify the source of your stress

Find out if your stress comes from a specific thing and therefore would be linked to fear or if it is diffuse and therefore more general and related to anxiety.

3 – If your stress is related to fear of an element

It may be the fear of an exam, fear of riding, find out exactly and precisely what causes the stress. In other words, what should it exist in your life that you are stressed?

- For example, rather than saying my boss is stressing me, being able to say precisely is her voice that stresses me is to work alongside this one or even this pernicious are the questions that I will ask;
- Another example is the stability of the airplane at takeoff is stressing me.

4 – You can then pinpoint the source of your fear

Is it related to:

- A real danger the stability of the aircraft;
- An imaginary danger: the issues that I may be asked.

5 – Next, determine the necessary environment to the danger real or imaginary

What must exist so that you are stressed? You can use it for the grid-CQQ COQP:

- How? (How are your stress triggers there? How is it spread there and what are its effects on me?)
- What? (What’s the trigger?)
- Who? (Who says that stress is he?)
- How? (How many people? After how long I feel stress? After how long it goes)
- Where? (Which is where stress is said?)
- When? (When? When? Day? Night? At lunch? Wake up?)
- Why? (What is this? The reason?). If you are unable to answer this question, it is likely that your stress is more related to general anxiety and not a specific fear.

6 – Write all these elements

The act of writing will help you visualize what you will stress and also the distance between what you have in your head and what you read on paper.

7 – The game of distancing

If the reason for your stress is a specific person, made this game of distancing: imagine the person in question to the bathroom or in a ridiculous position (as in drawers or grandfather Tutu Dance). You see, it works!

7a – You can try a more serious variant of distance

Imagine this person before you, then take two steps backward in space. Then once it works, try the operation mentally, eyes closed.

8 – You have resources

Once having identified many components of your stress, find out what resources you have: These resources can be internal (breathing, relaxation, visualization) or external (anti-stress course organized by the airlines, videos of speeches a person who causes fear, fetish objects).

Whatever it is, this resource should help you to tame your stress.

9 – Confront yourself slowly to the topic of stress

Experiment with short duration and only from the beginning of what scares eg

- Walk around with the person;
- Appointments more often in an airport or an airplane.

Do it on a short time, take your time.

10 – Imagine yourself being successful

Closing his eyes and breathing through the belly, visualize yourself doing the face (you see the plane taking off, face the person next to the horse …) and imagine yourself passing the obstacle your stress, while being reassured, smiling and praise you that.

11 – Repeat

The more you do this exercise in confronting you about your stress, the more successful you manage your stress in your head.

12 – A preparation for D

The day of the actual confrontation, take your time, prepare yourself physically (shake your joints, breathing slowly through the stomach about 5 minutes, move the whole body by making sounds with your mouth) to unwind at the most.

13 – Keep in touch with reality

All these details will help measure the reduction of your fear.

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