5 Effective Stress Management Techniques
We all experience stress, from the stress of everyday life, family, and work demands, to the stress of big life events, like moving, starting a new job, or coping with a family illness. Stress is an inevitable aspect of life, which makes it so important to both understand the signs of stress and have several tools in your stress management toolbox.
What are some signs of stress?
How do you know when you’re stressed out? There are a few ways that our bodies let us know that we’re experiencing high levels of stress.
Some stress symptoms are physical - you might feel tightness or tension in your muscles or heaviness in your chest. You might feel like your heart is racing or have digestive issues. Other physical signs of stress include headaches, dizziness, and jaw clenching or pain.
There are also psychological signs of stress. You might find that you have a hard time falling asleep or staying asleep. You might feel like you’re constantly thinking about the same thought, turning it over and over again in your mind. Or, instead of ruminating on one thought, you might feel like your thoughts race around from one thing to the next without you even realizing it.
Pay attention to your body and mind when you’re feeling stressed. What are some signs that your stress levels are getting too high? Knowing what to look out for will help you know when to try some of these stress management techniques.
5 stress management tips you can start using today
If you’re experiencing a lot of stress in your life, here are some stress management tips you can start using right away.
Deep breathing
Breathing is a simple, yet powerful, stress management technique. Taking slow, deep breaths activates your parasympathetic nervous system, which helps your body to calm down. Breathing is also a great tool to have in your stress management toolbox because you always have your breath with you, no matter where you go!
Exercise
Like it or not, the science is clear that exercise is an excellent stress reliever. Physical activity helps increase endorphins in the body, which helps you relax. Yoga can be an excellent stress management tool because of its connection to movement and deep breathing. More vigorous exercise like running or biking can be a great way to release any pent-up energy caused by excess stress.
Connect to loved ones
Humans are social creatures - connecting to others is a vital part of coping with life’s challenges. Consider what kind of social support you need most right now - Do you need someone you can vent to? Do you need a tight hug? Do you need someone to brainstorm with? Consider who would be the best person to provide the kind of support you need right now, and then reach out to them!
Mindfulness
Mindfulness is all about noticing the present moment without judgment, and connecting your mind with your body, which can be great when your stress is keeping you stuck in your head. A quick and easy mindfulness technique you can use is called 5-4-3-2-1: Simply notice and describe what’s around you. Look for 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, and one thing you can taste.
Therapy
Sometimes your stress might get to the point that you feel the need for extra support from a professional. Working with a qualified mental health practitioner can be a great way to reduce your stress levels. A trained therapist can work with you to develop more tools and techniques to put into your stress management toolbox.
Managing stress takes practice, but it’s something you are capable of!
