Stress-Management Tool Kit
Science-backed tips and tools to manage stress
Dear Readers,
This week's article will expand on the topic we covered in our last post, 'Science of Stress,' which reviewed the science behind stress and explained its impact on human physiology. If you haven't already, I highly recommend reading it.
This article will provide you with a range of science-backed tips and tools to effectively manage stress and improve your overall well-being, leading to a happier and healthier life!
How do we Cope with Stress ?
In reality, we have two options:
Eliminate Stress from our lives which is Impossible or
Learn to live with Stress which is Possible!
"You can't stop the waves, but you can learn to surf” - Jon Kabat-Zinn
To manage stress, keep in mind below mentioned Principles and Laws :
Principles:
There are no easy solutions
There are no universal solutions
Laws
A situation is only stressful if YOU interpret it as being stressful.
Everyone deals with stress in a different way. Some become withdrawn, others lash out, and others still, thrive on stress! This is why there are no universal stress-management techniques.
Couple of science-backed simple tricks that you can use to diminish your stress response very quickly:
Learn to Close The Stress Response Loop
The trick is to get your brain to understand that the situation you are in is not so threatening. So, process the information or think about something positive, this new message will dampen your stress response. If you are faced with a stressful situation, then momentarily bring to mind an image, a moment, an event, or anything you find pleasant and soothing.
Foster a sense of control
Focus on aspects of your life where you have control and work to develop a sense of mastery over your environment. This can help reduce feelings of helplessness and increase resilience to stress.
Use your mobilized energy
Recall that the primary goal of the stress response is to mobilize energy for the fight or flight that is about to ensue. Clearly, you are not going to fight your boss, nor will you pack up and run home! But your brain thinks you will, so let’s fool it again. Take a few minutes to use up the energy that was mobilized. You don’t need to go run a marathon. Walking up and down a few flights of stairs will do the trick. Go get your lunch down the street at a fast pace instead of going to the cafeteria.
If you are not in a location that will allow you to blow off the accumulated steam (e.g. stuck in traffic), then, breath in deeply several times, contract and release your abdominal muscles, or flex your arm and leg muscles. Your brain expects such things to occur in a fight or a flight.
Have fun!
Studies have shown that laughter causes the release of substances that reduce our stress response! Now that, is a stress-reduction technique we can all manage! Book a show in a comedy club, rent a DVD of a comedy show, read funny books, get together with friends and tell jokes or funny (and embarrassing) stories, have a tickle fight with your kids or your partner. This may sound juvenile and overly simple, partly because it is, but it works!
Have you ever noticed that when you are very tired after a long and stressful day there are times that the stupidest thing just gets you going? You get the giggles and just can’t seem to stop. Let yourself go! Your brain surely loves it and quite frankly it can use the reward.
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Learn ways to calm your Nervous System!
Yoga is powerful as it can changes individual’s outlook from reactive to proactive health management. Yoga brings the autonomic nervous system into healthy balance by stimulating the parasympathetic nervous system, which is our ‘rest and digest’ mechanism. Yogic practices can reduce one's heart rate and blood pressure, ease one’s respirations and increase heart rate variability—all signs of improved parasympathetic tone.
Mindfulness Meditation: Engage your focused Mind and control the Wandering Mind
Controlling BREATH to fool your MIND: Diaphragm Breathing
Progressive Muscle Relaxation (PMR): This technique involves tensing and relaxing different muscle groups in the body, helping to relieve stress and tension.
Here's a step-by-step guide to practicing progressive muscle relaxation:
Find a quiet, comfortable space where you won't be disturbed. Sit or lie down in a comfortable position. Close your eyes and take a few slow, deep breaths to help calm your mind and body. Start at your feet and work your way up the body. Tense each muscle group for 5-10 seconds, then relax for 15-20 seconds before moving on to the next muscle group. Be mindful of the sensations in your muscles as you tense and relax them.
Exercises involved in progressive muscle relaxation typically follow this sequence:
Feet: Curl your toes tightly, then release and relax.
Calves: Tighten your calf muscles by pointing your toes upward, then release and relax.
Thighs: Squeeze your thigh muscles, then release and relax.
Buttocks: Clench your buttocks together, then release and relax.
Abdominals: Tighten your abdominal muscles, pulling them inward, then release and relax.
Lower back: Arch your lower back slightly, then release and relax.
Upper back and shoulders: Shrug your shoulders up towards your ears, then release and relax.
Hands: Clench your fists tightly, then release and relax.
Forearms: Flex your wrists, then release and relax.
Upper arms: Bend your elbows and tighten your biceps, then release and relax.
Neck: Gently tilt your head back, then release and relax.
Face: Scrunch your facial muscles, such as your eyes and mouth, then release and relax.
Jaw: Clench your jaw tightly, then release and relax.
Long Term Stress-Management Techniques which can help you to develop MENTAL IMMUNITY
Exercise regularly
Engaging in regular physical activity is crucial for managing stress, as exercise can help reduce cortisol levels, improve mood, and enhance overall well-being.
Cultivate healthy sleep habits
Prioritize sleep and establish a regular sleep schedule. Quality sleep is essential for stress reduction, cognitive function, and overall health.
Maintain Social Connections
Invest in relationships with friends, family, and community members. Social support can help buffer against stress and provide emotional resources when facing challenging situations.
Develop Problem-Solving Skills
Learn to tackle problems proactively and systematically, breaking them down into manageable parts. This will help you approach challenges with confidence and reduce stress.
Cultivate Optimism and Gratitude
Practice positive thinking, and focus on what's going well in your life. Cultivate gratitude by regularly reflecting on the things you appreciate. Writing down thoughts and feelings can be a helpful way to process their emotions and reduce stress.
Seek professional help, if needed
If stress becomes overwhelming or unmanageable, consider seeking support from a mental health professional who can provide guidance and coping strategies.
The famous quote by the Godfather of Stress Physiology, Hans Selye, 'Adopting a right attitude can convert a negative stress into a positive one,' encapsulates the essence of all the stress management tips and tools discussed in this article.
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