A 5-Step Process to Reduce Tech-Based Stress

Technology can help you connect with more people, but it can also create stress.

Tech-based stress can affect your health and relationships. Becoming dependant on technology can be an addiction. It's hard to turn off your phone or stop checking messages, which adds even more stress.

In this fast-paced world, using tech is often a must. But what can you do to stop the stress that comes from it?

Try this process:

1. Notice the issues. The first step is to realize how much you depend on technology and determine what - exactly - is causing the stress.

* Pay attention to your stress triggers when you're using technology. Do you get upset after each text message or email? Is social media creating a fear of missing out?

* Track how much technology you use for one week. Keep a journal with this information. Also, write down how you feel after each interaction with a piece of technology. Does it make you feel stressed, frustrated, sad, or annoyed?

2. Make a list of your tech tools. Once you've realized that tech stress is an issue, making a list of all the tools you use can help you regain control.

* Write down every piece of technology you use, including fitness watches and other tracking tools. It's important for the list to be accurate and complete.

* Next, write down how each piece of technology affects you in a positive or negative way. Make a note of the amount of stress each device creates in your life.

* You may use several tools and devices for work. Highlight the ones that you can't live without.

* Cross off the devices on the list that are not essential.

3. Clean up your connections. Go through all of your social media accounts and inboxes to disconnect with people who create additional stress.

* Try to keep a smaller list of close contacts such as friends, coworkers, and family.

* Turn off notifications and get rid of unnecessary subscriptions.

* Clean out your email inboxes and eliminate old messages or contacts that are not needed. Consider setting up automated apps that can sort emails and delete them faster.

4. Make a plan. Use your list to focus only on the devices and tools that are essential.

* Have a plan each time you turn on a computer or phone. What do you want to accomplish, and how long will you need to do it? Try to avoid distractions by planning your time.

* Turn off and put away any devices that aren't essential.

* Include time away from technology, such as a weekend without tech or TV.

5. Create reasonable expectations. If you're addicted to checking your messages every hour, it will take more time to reduce tech-based stress. It's important to have realistic expectations and avoid putting too much pressure to change fast.

* Give yourself the chance to work through each of these steps.

* Inform your family and friends about your technology changes. They need to understand you'll be available less on social media. They also need to respect that you're turning off some notifications to reduce stress.

* Set up vacation or away messages on your phone and email, so others will know when they can reach you. Create specific windows of time to return calls or messages.

Stress can come from many parts of your life, including technology. Pay attention to how technology affects you. It may be necessary to evaluate how much you depend on tech tools and make some changes in your daily routines with these tools to reduce your stress.

A 3-Step Formula For Slimming Down With Less Stress

While losing excess weight is good for your health, taking off those pounds can be stressful. You check the bathroom scale each morning wondering why the numbers don't drop down faster. You go to parties thinking about what you'll be able to eat instead of looking forward to seeing your friends.

The pressure can come from external sources too. Your doctor may be telling you that you need to lose weight to help manage medical conditions. You may compare yourself to images you see in the media and feel like your body comes up short.

You can reach your weight loss goals with fewer distractions and less discomfort!

Try this process for shedding the pounds without the stress.

Make Your Choices Automatic

Making decisions requires effort, especially when you're trying to resist something tempting for the sake of longer-term gains. By changing your environment and your thinking, you can make healthy choices automatic.

Try these activities to form healthy new habits:

1. Exercise regularly. If you visit the gym each day after work for a few weeks, it will become difficult to do anything else with that time. Similarly, you could put your running shoes by the door to remind yourself to start each day with a jog through the park.

2. Create a shopping list. Keep candy and chips out of your pantry. Write a shopping list before you go to the market to prevent impulse purchases.

3. Drink water. We often overlook the calories we drink. Fill up on water instead of soda or alcohol.

4. Keep a log. Using a journal to track your behavior will help you to spot your personal triggers for overeating. That way, you can develop strategies and substitutes in advance.

Focus on Changes That Have the Most Impact

Would you rather spend your day thinking about your diet or being free to focus on the activities you love? If you make a few major changes to your eating habits, you can relax and devote the rest of your energy to other things.

Focus on these changes:

1. Eat more vegetables and fruit. Aim to consume at least 7 servings of vegetables and fruits each day. They're usually low in calories and high in nutrients. Plus, they're rich in fiber which makes you feel fuller.

2. Cut back on processed food. Much of the sugar, salt, and excess calories in your diet probably comes from packaged food. Switch to natural whole foods whenever possible.

3. Control your portions. You can eat just about anything if you watch your serving sizes. Treat yourself to a few bites of cheese or a small croissant.

Develop Social Support

Any goal is easier to reach when you have partners on your side. Reaching out to others can even make losing weight seem fun.

These activities will bring you support:

1. Find a weight loss buddy. You probably know someone who's trying to lose weight too. Team up so you can share encouragement, and hold each other accountable.

2. Go online. You may not have time to go away to a spa, but you can find a weight-loss community online. Discuss your experiences and learn from each other's struggles and success.

3. Seek inspiration. You're bound to lapse occasionally. When your motivation wanes, give yourself a boost. Talk to one of your role models or read a book by someone who lost weight or overcame a similar challenge.

4. Ask for help. Let your family and friends know what kind of assistance you need, whether it's a ride to the gym or a few reassuring words. Be willing to help them out too.

Take the stress out of losing weight. Adopting healthy habits, targeting your efforts, and reaching out for support can make dieting more pleasant and successful. You're more likely to reach your weight loss goals and enjoy your life while you're shaping up.

Learn more about your health online when you read the rest of our information here about: Stress Management guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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