Do you ever feel stressed? You are not alone. Whether it’s the pressures of work, relationships, financial worries or the constant bombardment of information from technology, stress seems to be ever-present in our lives.
However, while some level of stress is normal and even beneficial in certain situations, chronic stress can take a serious toll on our physical, emotional and mental well-being.
There is no way to completely avoid stress. The goal is to better understand stress, recognize the signs and symptoms, and proactively manage it. Finding effective ways to deal is crucial to living well.
Here are some simple ways to manage and reduce your stress levels:
• Journaling: Writing down your thoughts and feelings in a journal can be a therapeutic way to process emotions, gain insight into your triggers, and release pent-up stress.
• Practice Gratitude: Cultivate a habit of gratitude by regularly acknowledging and appreciating the positive aspects of your life. Keeping a gratitude journal or simply reflecting on things you’re thankful for can shift your focus away from stressors.
• Limit Screen Time: Take breaks from screens, including smartphones, computers and TVs, as excessive screen time can contribute to stress and anxiety. Instead, engage in activities like reading, exercise or spending time outdoors.
• Grounding Exercises: Try this “grounding” method. Stop and look around you. Find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. This can help you when you feel like you have lost all control of your surroundings.
• Deep Breathing: Controlling your breathing is one of the most important tools for managing stress because you can do it anywhere or anytime stress happens. Take a slow breath in through your nose, hold it for a couple of seconds, and then exhale and repeat. You can do this while standing, sitting, or laying down.
• Muscle Relaxation: Start by tensing your muscle groups one at a time. Then, release the tension of these muscle groups one at a time. Pay attention to each individual muscle as you tense and relax it.
• Social Support: Stay connected with friends, family or support groups, as social support can provide emotional validation, practical assistance and a sense of belonging, all of which can help alleviate stress.
• Laughter: Laughing releases endorphins, which can help in reducing stress. Try chatting with a friend who always makes you laugh, or watching your favorite funny movie or TV show.
Managing and reducing your stress levels is not a luxury. It’s a necessity for our health, happiness and overall quality of life.
Note: If your stress does not respond to these management techniques, or if you feel that stress is affecting your day-to-day functioning or mood, consider talking to a mental health professional who can help you understand what you are experiencing and provide you additional coping tools.
Maaliea Wilbur, a Licensed Marriage and Family Therapist, is Founder and CEO of TherapyWorks. For more information, visit mytherapyworks.com.
