Effective Ways to Prevent and Overcome Stress (I Part)

Stress appears when we do something wrong in our life. Avoid, adapt or accept the stressor when you cannot change it. In order to accept your situation, you need self-improvement and inner strength. There are many effective ways how to prevent or reduce stress in your life, such as mindfulness, healthy lifestyle, meditation, etc.

Practice mindfulness

Mindfulness is keeping one’s complete attention to the experience on a moment-to-moment basis.
You can regulate your emotions by following the main five components of mindfulness steps:
1. Be aware: observe what happens in the present moment and focus on the contents of your inner experience.
2. Do no judge: do not label (e.g. “good” vs “bad”) and open awareness.
3. Accept current experience as it is, do not attempt to change it, do not struggle or fight it.
4. Do not identify yourself with content of thoughts or states. You are not the emotion or thought. You experience stressful situation but you are not stressed. Emotions or thoughts come and go.
5. Do not take participation: detach yourself, do not let stress to take-over.

Have a healthy lifestyle

Eat healthy, follow the daily routine and do daily physical exercises such as yoga, running, cycling, etc. Eating healthy, a lot of fruits and vegetables boosts your immune system and charges the body. Therefore when you are healthy and strong you easier overcome stressful situations.
From 23:00 to 1:00 h at night the nervous system rests therefore the best time to sleep is no later than from 23:00 h. Waking up early, before 6:00 h in the morning, will make you calm, your inner happiness, optimism and health will increase. However, if you always wake up late, it will be difficult to remain calm and maintain your good mood. You might have a tendency to feel more intense, worried and anxious in different situations and it might be hard to control it.

Engage in interesting activities

Engage in activities that are interesting to you, that would help you to relax. For example, music, arts, sports, yoga, dance, reading, etc. Also try to find the job that you would enjoy. If you spend half of the day working what you do not like, most probably you will be distressed, avoid this and look for the job that matches your nature, interests, skills, abilities and your values.

Make efforts and be patient

Whatever you lack in life happens not because you cannot have it but because you do not make enough efforts to have it.  When you lack something, do not get anxious; just be patient, when you make enough efforts, with a time everything what you need will come. If you fail, try again, until you reach your goal. But first think, analyze and be sure that you chose the right goal. For instance, maybe the career that you are trying to succeed at is not the most suitable for you; maybe you have another pathway, so think twice before choosing.

Other effective ways will be discussed in part II.

I wish You health and happiness,

Ieva Kurmyte


Gadeckij. O. (2009). Likimo dėsniai arba trys žingsniai į laimę ir sėkmę. Ajurvedos Akademija.

Germer, C. K. (2004). What is Mindfulness? In Insight Journal. Psychology.

Marlatt, G. A., & Kristeller, J. L. (1999). Mindfulness and meditation. In W. R. Miller (Ed.), Integrating spirituality into treatment (pp. 67–84). Washington, DC:American Psychological Association.

Torsunov, O. (2012). Overcoming Stress: The Nature of Stress. www.torsunov.com

Torsunov, O. audio lecture in Krasnogarsk: 14_10_23_2 Overcoming Stress from: torsunov.com/audiofree.ht