There’s really no way to completely avoid stressful situations in your life. Work, family, traffic, bills, health—we face so many stressors every day. Instead of trying to avoid stress, a better goal is to develop ways to manage your stress when you encounter tough situations. Finding balance is crucial to your mental and physical health.
The next time you feel your stress is getting out of control, try some methods to calm down and re-center yourself.
Breathe
Focusing on your breath can change your stress response in an instant. Try this technique:
1 Breathe in deeply (through your nose) while you count to four.
2 Hold that breath in for a count of four.
3 Breathe out to a count of six.
4 Repeat this cycle six times.
Take Inventory
Take a few minutes to evaluate how you’re doing at that exact moment in time. Focus your thoughts on the issues that are really significant. Make a list of what you need to do. Crossing off items will give you a sense of accomplishment and control.
Listen
Give your full attention to the person speaking. Listening gives you a greater level of coherence and relaxation.
Focus
You may be someone who likes to multi-task. Consider stopping or reducing that practice at times. In times of stress, it’s especially important to focus on one thing at a time. This will minimize your level of stress.
Meditate
Meditation can be as simple as closing your eyes for a few moments in a quiet place. For a longer-lasting approach of reducing stress through meditation, explore the topic further. Check out a DVD at the library, find information online or take a workshop or course in meditation.
Visualize
Take 30 to 45 seconds to picture a place where you feel relaxed. Maybe it’s the beach, a national park or a cozy sunroom in your home. Visualize that location and harness the feelings you get from it. This exercise takes you away and allows your body to neutralize and return to a natural state of homeostasis.
Experience Gratitude
Step back and put things into perspective. Make a quick list of things you are thankful for. Realize that stress happens, but that you can prevent it from taking over your life.
