- Positive attitude
Happy people have it better in life. You can constantly see in them the desire to live and everything works out for them. They achieve great results and can enjoy what they have. They look at the world positively – are you such a person too?
What does a positive attitude toward life involve?
To be able to like others, you must first like yourself. End with despising yourself – if you can appreciate someone else, you are also able to appreciate yourself. You are the most important person in the world to yourself, so you deserve your own respect.
Exercises:
-
Write down 5 reasons why you like yourself
-
Add 1 skill/trait/strength to the Circle of Strengths
-
Use positive anchors
-
Relaxation and breathing
Breathing is an important function, regulated automatically by the body. Oxygen supplied by the lungs is essential for all human tissues to work. Brain tissue is particularly sensitive to oxygen deficiency. And it is precisely in moments of stress that we hold our breath, “forget to breathe,” and additionally “poison” the brain. Take care of your gray cells and give them oxygen.
Exercises:
-
Slow down your breathing
-
Practice 4-7-8 breathing
-
Visualize happy moments
-
Create a matrix of your “anchors”
-
Take care of yourself.
Generally, take care of your body. How often do you take your car for an inspection? Do you treat yourself better than your car?
Exercises:
-
Once a year, make a day of kindness for yourself
-
Once every six months, do a body check-up – meaning medical examinations
-
Physical activity
Sport and physical activity are increasingly appreciated as a means of maintaining and multiplying health. Physical activity is one of the most effective ways to prevent civilization diseases such as coronary disease, hypertension, diabetes, and burnout.
Exercises:
-
Go for a walk with your dog (and if you don’t have a dog, then alone with yourself)
-
Start with exercises for 1 minute a day
Time passes relentlessly. It runs so fast that almost everyone complains about its lack today. Fashion dictates constantly chasing after something and continuously setting new goals to achieve. The truth, however, is that you can’t do everything. You have to know how to choose between more important and less important things.
Exercises:
-
Remember what is important to you – check your Life Wheel
-
Don’t succumb to the pressure of urgent matters
-
Beware of time thieves
-
Don’t be alone.
Take care of your relationships with family, friends, acquaintances.
Exercises:
- Put a meeting with friends in your calendar once every 2 weeks (and do it!!)
- Plan and execute a “crazy adventure” with your loved one at least once a month (and smaller ones once a week)
- Create a family tree of your family.
Author: Michał Gieczewski
Read Also
- 6 Conditions for Overcoming Stress
- 6 Conditions for Stress Relief
- Breathing as a Natural Stress Shield: Scientific Evidence for the Effectiveness of Conscious Breathing
Develop Your Skills
This article is related to the training Effective project teams - your team has the powers you bring out (remote training). Check the program and sign up to develop your skills with EITT experts.
Read also
- 6 Conditions for Overcoming Stress
- 6 Conditions for Stress Relief
- Stress Management at Work - Techniques for Professionals
Frequently Asked Questions
How long does it take to see results from these stress management exercises?
Many techniques produce immediate relief — breathing exercises like the 4-7-8 method can lower heart rate and cortisol levels within minutes. Building lasting stress resilience through positive attitude shifts and regular physical activity typically requires consistent practice over several weeks. The key is starting small and being patient with yourself.
Can workplace stress be completely eliminated?
Complete elimination of stress is neither realistic nor desirable, since moderate stress can enhance focus and performance. The goal is to manage stress so it remains at a healthy level rather than becoming chronic. These six conditions help build a personal buffer that prevents everyday pressure from escalating into burnout.
Which of the six conditions should I start with if I feel overwhelmed?
Start with relaxation and breathing because it requires no special equipment, can be done anywhere, and delivers the fastest results. Once you feel a degree of calm returning, gradually introduce physical activity and social connection. Trying to change everything at once can itself become a source of stress.
How does physical activity compare to meditation for stress relief?
Both are highly effective but work through different mechanisms. Physical activity reduces stress hormones and triggers endorphin release, while meditation and breathing exercises calm the nervous system directly. Combining both approaches tends to produce the strongest and most lasting results.