Stress Management
Strategies for Effective Stress Management
Stress is part of life and comes in response to minor challenges or major crisis. While we can't always control our circumstances, we can control how we respond to them.
When stress becomes overwhelming, or chronic, it can take a toll on our well-being. Stress can affect our social, emotional, mental, spiritual and physical health. The same stress responses that are meant to protect us in the case of real danger can actually have a negative impact on our well-being if our bodies remain in a stressful state. Here are a few tips to reduce stress and increase a state of calm.
S.T.O.P.
- Stop what you are doing and take Stock (checking in with your head, heart and body)
- Take a breath (direct your awareness to your breathing, take 3 slow, deep breaths)
- Open and Observe (expand your awareness outward)
- Pause, Ponder other possibilities, then Proceed
Use Mindfulness Skills by being present in the moment on purpose. Stress usually results from ruminating about the past, “I wish I had … “or “they shouldn’t have…” and by focusing on the future, “I should be …” or “what if….”. When we are mindful and focused in the present moment, we are allowing ourselves to be in a state of calm well-being.
- Focus on your breathing for 2 minutes to begin with and lengthen this over time.
- As your mind wonders, and it will, gently observe your thoughts like waves as they come and go, without judgement, then slowly bring it back to your breathing.
- Research shows that practicing mindfulness even 5-minutes a day can alter the stress responses in our brain and body.
The Four W’s
- Walk (exercise however you enjoy most)
- Water (drink 12 -15 cups a day)
- Write (keep a journal, draw, be creative)
- Weight (eat nutritiously, avoid excess sugar)
