Six Effective Stress Management Techniques

Stress is a normal occurrence in our daily lives. Everyone experiences stress differently and would have numerous ways of coping with these stressors. Stress happens as a response to the changes in our lives.

As we learn to adjust to these transitions and demands, we also learn how to deal with the pressure. It’s very important to recognize that what may seem trivial to one person could be incredibly stressful for another, emphasizing the need for empathy and understanding in our interactions.

Managing our stress and emotions ultimately helps us grow as individuals in this ever-changing world.

So, what are the best techniques for effective stress management?

 

Two Types Of Stress

Contrary to popular belief, stress is not inherently bad. It can stem from both good and bad feelings and situations. The most common idea of stress is distress, which occurs when you’re overwhelmed by demands or perceived threats. This often causes anxiety, exhaustion, and unmotivation.

 

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On another note, there is eustress, a term first coined by Hans Selye, that focuses on the positive stress response. Eustress commonly happens when you feel excited about a particular event or situation that might be initially challenging for you. A shift would happen through converting fear into a more positive feeling.

Understanding these two stresses allows us to harness their positive effects while mitigating their negative effects. Navigating through life means learning ways to healthily cope with the different problems at hand.

 

Common Negative Stressors

Before we learn about stress management techniques, it is crucial for us to identify first the current stressors in our lives. We can’t really fix what we do know, can we?

common stressors - stress managementHere are the questions to ask yourself to further help you identify these things:

  1. What situations or circumstances consistently make me feel overwhelmed or anxious?
  2. How do I feel physically and emotionally in various aspects of my life, such as work, relationships, and personal obligations?
  3. Are there any recent changes or events that have caused a significant increase in stress?
  4. Are there external factors, such as financial pressures or health concerns, that contribute to my stress levels?
  5. Are there any ongoing obligations or commitments that I struggle to manage effectively?

 

The first step is always awareness. You need to start reflecting on these questions to know what the next step is. When you consider these, you’ll be able to provide valuable insights into the specific stressors affecting your well-being, enabling you to take proactive steps toward managing and reducing them effectively.

 

Stress Triggers

Additionally, stress can be triggered by anything. It largely depends on the upbringing, circumstances, and character of anyone who is experiencing it.

Ballesteros and Whitlock (2009) have listed some Stress Signals you can flag to assess if certain stressors have become a problem in your life.

What are you currently Feeling?

 

What are the Thoughts running in your head?

 

What are the changes in Behavior you should look out for?

 

What are the Physical manifestations?

 

Once you’ve recognized these signs, you’ll have a better understanding of yourself, which allows you to address these more effectively.

 

Stress Management Techniques

Dealing with stress can vary from person to person, with some individuals having healthier coping strategies than others. However, it’s crucial to note that resorting to maladaptive coping mechanisms can exacerbate health and emotional issues. To mitigate these risks, here are a few steps you can take:

Practice breathing exercises

One of the most easiest yet effective ways to deal with stress is practicing deep breathing exercises. This technique can calm your nervous system. By simply controlling your breath, you’re lowering your blood pressure, stabilizing your heart rate, and reducing your anxiety.

You’d be able to get out of that anxious state and have a sense of clarity, which can help you deal with your stressor better.

Have a more positive outlook

stress management - positive mindsetThis tip might be hard to follow when you’re in the middle of a stressful event, but a change in perspective can drastically change your response to situations. It’s common for humans to fixate on the worst-case scenario, but consciously shifting focus toward potential solutions or positive outcomes can help cultivate resilience and adaptability.

You’d be able to empower yourself to respond with strength and resourcefulness by reframing the mindset. As they always say, there is a light at the end of the tunnel. You have to use these stressful situations in life as opportunities for learning, growth, and character development.

 

Learn to set boundaries

More often than not, stressors are caused by external factors. These may manifest as an event, a conflict, or even a person in your life, in which case you must set your boundaries and put yourself first. This is not a selfish thing to do!

If you’re in an unhealthy relationship, or you feel that you’re being taken advantage of, know when to put your foot down. Recognizing your worth and asserting your needs can be pivotal steps toward maintaining your well-being and fostering healthier dynamics in your relationships.

Get support from the people around you

Asking for help is never a sign of weakness, rather, it is a testament of one’s strength. Having the courage to get support from your friends, family and co-workers means that you care about them, and of course yourself.

There are times when we can’t solve everything on our own and we just need another perspective to get us through– and that’s totally acceptable, and sometimes, despite our best efforts, managing stress on our own can feel overwhelming.

stress management - seek help from othersThis is where the expertise of a counselor or life coach can make a significant difference. These professionals are trained to help individuals navigate their stressors, develop effective coping strategies, and create a balanced lifestyle.

A counselor can provide therapeutic techniques to address underlying emotional issues, while a life coach can offer practical advice and motivation to achieve personal and professional goals. By working with a counselor or life coach, you gain a valuable ally in your mental health and wellbeing.

Their support can provide clarity, enhance your resilience, and empower you to tackle stress with greater confidence and ease.

Prioritize sleep and rest

Believe it or not, getting a good night’s sleep tremendously helps your overall well-being. When you’re feeling a bit moody, anxious, and irritable, sometimes a full 8-hour sleep does the job for you.

It is essential that we tune in to our bodies and pay attention to any signals they may be sending us. Perhaps this is your body’s way of indicating the necessity for a break and some rest, allowing you to recover from the stress you’ve been experiencing.

 

EFT Tapping: A Powerful Tool for Stress Relief

Emotional Freedom Technique (EFT), commonly known as tapping, is an innovative and highly effective method for managing stress and emotional distress.

Rooted in both ancient Chinese acupressure and modern psychology, EFT tapping involves lightly tapping on specific meridian points on the body while focusing on a particular issue or emotion. This practice is designed to restore balance to the body’s energy system, which can be disrupted by negative emotions and stress.

The process of EFT tapping is straightforward and can be done anywhere, making it a convenient tool for stress management. Here’s a quick overview of how it works:

  1. Identify the Issue: Start by acknowledging the stressor or negative emotion you are experiencing. This could be anxiety about an upcoming event, feelings of overwhelm, or any other source of stress.
  2. Set a Reminder Phrase: Create a phrase that succinctly captures the issue. For example, “Even though I feel stressed about my job, I deeply and completely accept myself.”
  3. Tap on Meridians: Using your fingertips, gently tap on a series of nine key meridian points on your body. These points include the side of the hand, eyebrow, side of the eye, under the eye, under the nose, chin, collarbone, under the arm, and the top of the head. While tapping, repeat your reminder phrase to stay focused on the issue.
  4. Assess Your Feelings: After completing a round of tapping, pause to assess how you feel. Rate your stress level on a scale from 0 to 10. If the intensity of the emotion has decreased, you’re making progress. If not, continue tapping until you notice a significant reduction in stress.

 

EFT tapping is celebrated for its simplicity and efficacy. Numerous studies and anecdotal evidence suggest that it can reduce cortisol levels (a key stress hormone), alleviate anxiety, and improve emotional resilience.

Whether you’re dealing with everyday stress or more profound emotional challenges, EFT tapping offers a self-empowering way to regain control and promote inner peace.

 

Give these stress management techniques a try!

At the end of the day, we all have several ways of coping and dealing with stress. However, it is truly important to learn how to create habits and practices that offer lasting benefits, not just for the short-term, but for the long haul too – especially when it has a profound effect on your ability to achieve your goals.

Give these 6 powerful techniques a try and see how they can transform your stress management routine.

 

 

About Author:
Paul Jenkin | Life Coach & Somatic Facilitator
With 26 years of experience in alternative health and personal development, Paul coaches entrepreneurs and creatives to let go of limiting programming and empower themselves to reach greater levels of personal freedom, peace and success.

Author of ‘Powerful Manifestation Secrets’– he enjoys sharing information about a whole range of topics from LOA, optimal health, emotional intelligence, self-sovereignty and business. Schedule a 1-hr Expansion Call Today!

 

 

Resources:

Ballesteros, D. & Whitlock, J.L. (2009). Coping: Stress management strategies. The Fact Sheet Series, Cornell Research Program on Self-Injury and Recovery. Cornell University. Ithaca, NY – https://selfinjury.bctr.cornell.edu/perch/resources/coping-stress-management-english-1.pdf

 

 

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