Hello HMT family! Welcome back to our blogpost series on STRESS MANAGEMENT. If you missed the previous posts in this new series, don't worry – it's never too late to catch up and read it here.
Previously we wrote about what stress is and how it can affect you, a few common causes of stress and how to identify them, and recognizing common signs and symptoms of stress. Today we will take a look at several effective stress management techniques. While stress is a natural part of life, it’s important to manage it effectively to maintain your well-being. So, let's dive right in and explore some techniques you can use to reduce stress and improve your mental health.
Effective stress management techniques:
1. Deep Breathing
Deep breathing is a simple yet powerful technique to calm your mind and body. When you’re stressed, your breathing becomes shallow. By taking slow, deep breaths, you can reduce your heart rate, lower blood pressure, and promote a sense of calm. Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
Deep breathing is also effective for anxiety, depression, anger, and more. Deep breathing as a coping tool is different than the deep breaths you take at the doctor's office. The slower you inhale and exhale, you allow your body to return to a state of rest. The more oxygen you take in, the slower your heart rate becomes and your mind and body can relax.
2. Exercise
Exercise is one of the best ways to combat stress. Physical activity releases endorphins, which are natural mood lifters. Whether it’s a brisk walk, yoga, or hitting the gym, regular exercise can help you manage stress better.
There are other types of body movement that can provide the same benefit of improving your overall mood: dancing, cleaning, boxing, swimming, jump rope, and more. The key is to get your body moving. If it's something that you already love doing, that makes it even better. As your body continues to move, those endorphins (the happy hormones) will be released and improve your overall mood.
3. Mindfulness
Mindfulness involves focusing on the present moment without judgment. It can be practiced through meditation, mindful breathing, or simply paying attention to your daily activities. Mindfulness helps reduce stress by bringing your focus away from worries and back to the here and now.
Oftentimes mindfulness is associated only with yoga, but mindfulness can be practiced almost anywhere with almost any activity. You can try a mindful walk and pay attention to the different sounds, sights, colors, and smells. Maybe try mindful eating and pay attention to the different textures or flavors of your food. The key to mindfulness is to just be in the moment and letting go of any thoughts of worry, stress, and anxiety.
4. Take Breaks
It’s important to take regular breaks, especially during busy or stressful periods. Short breaks during work or longer vacations can help you recharge and prevent burnout. Step away from your desk, take a walk, or simply close your eyes for a few minutes to relax.
Even just taking a break for five minutes can help to prevent the buildup of stress or frustration. If you need to take multiple breaks during your day, do it. Whatever helps you to keep the stress and tension at a minimum is worth the practice of making it a habit. It's always best to take the breaks and enjoy them BEFORE you need rather than AFTER you need them.
5. Be Organized
Disorganization can increase stress. Keeping your space and schedule organized can help you feel more in control. Use tools like to-do lists, calendars, or apps to manage your tasks and deadlines effectively.
Staying organized helps with creativity, productivity, mood, sleep, focus, and self-esteem. It can help one feel more in control and reduce symptoms of depression, anxiety, and stress. It can help to improve one's relationship with self and with others, and improve one's overall health.
It is important that when you practice being organized that you learn to balance between rigid and loose routines. Too rigid of a routine will leave no room for errors or changes. It can be counterproductive and increase stress and tension rather than decrease it. Too loose of a routine will provide little to no structure in your daily life. It allows for too much flexibility, which can increase the likelihood of tasks being left incomplete. A balance of the two, however, is a path towards health and a goal worth striving toward.
6. Talk to Someone
Sometimes, just talking to someone you trust can help reduce stress. Whether it’s a friend, family member, or therapist, sharing your thoughts and feelings can provide relief and offer new perspectives on your situation.
When we talk to someone else, especially one that we trust, we are able to see that we are not alone in what we are thinking or feeling. We are also able to hear and see things from a perspective that might be different than our own. Regardless, talking to someone you trust helps you to get things out rather than hold them in, which can effectively reduce any stress, tension, anger or frustration, or sadness that you may feel.
Honorable Mentions:
There are plenty of ways to reduce stress, not just the ones listed here. In order for a stress management technique to be effective, it has to work for you. If it doesn't work for you, then it's not for you. Do not choose a stress management technique simply because it is most popular or because someone else recommended it. Find what works for you and stick to it.
1. Listening to Music
Music is effective for relaxation and stress management.
2. Eating Healthier
You really are what you eat. What you put into your body will impact it. Treat your body well and it will treat you even better.
3. Get a Massage
If you're not against having hands on your body, getting a massage can be really beneficial in hitting those stress spots and reducing them.
4. Do Something Fun / Laugh
Do whatever is fun for you. This can be anything from playing video games to hanging out with friends to staying at home and doing nothing. If you find joy and relaxation in it, do it. You can also watch funny shows, movies, videos, or attend a comedy show.
5. Animal Support
Spend time with your pet (if you have one), visit a friend that has a pet, or stop by the local animal shelter.
In a Nutshell
Managing stress is about finding what works best for you. By using these techniques into your daily routine, you can reduce stress and improve your overall well-being. In our next blogpost, we will discuss ten effective ways to manage stress. How you manage stress is unique to you, but we will cover what makes a technique effective.
Bree Vanley is the CEO of Heart Matters Therapy, PLLC. She is a Licensed Professional Counselor (LPC) in the State of Arkansas and Texas, who focuses primarily on anxiety, grief, and trauma. She is committed to helping individuals enhance their emotional and mental health. For more information, please click here.
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