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Discover the variety of stress management strategies and techniques below to find out which combination best suits you. As what Nelson & Hurrell once said, “Stress is inevitable, distress is not.”
Action-Orientated Approaches
Action-oriented approaches guide you to take action and change how a stressful situation goes.
- Be an assertive person.
The key to being assertive is clear and effective communication. In being assertive, we can have what we want or need and also speak out what bothers us. The proper way to do this is by being sensible and firm in our communication, while still having an empathy for the others. Distinguish the things you need to speak up about, so you can stand up for yourself and be active in changing stressful situations.
- Lessen the noise.
Lessening technology use can help us slow down. How often are you offline? Being away from the screen for more than usual is really worthwhile and beneficial.
Allot some time for peace and quiet each day. You will notice the urgent tasks we need to finish become less crisis-like. That list of things-to-do will just be there once you return to it. Remember that recharging is an effective way to de-stress.
- Practice time-blocking.
If we allow it, our days will devour us. Months would become very busy before we even know it. We are less stressful and happier when we learn how to prioritize and organize tasks. This is why in every task you do, apply the art of time-blocking.
- Create healthy boundaries.
Boundaries are internal rules that we set for ourselves. They sum-up our priorities, what kind of behaviors we will and won’t tolerate, and how much time & space we allot for others.
Healthy boundaries are vital for a happy and stress-free life. We respect ourselves when we have boundaries and take care of our well-being when we apply our boundaries to others.
- Don’t fight your thoughts.
Most of the time, it’s best to not struggle against racing thoughts. Sometimes you just need a good break. Distract yourself. Focus on other things. Watch a movie, call a friend, go for a stroll or do something that makes you happy. This way, you may entangle yourself from contending with the mess inside your head.
Emotion–Orientated Approaches
Emotion-oriented approaches are for altering how we perceive stressful situations.
- Use affirmations and imagery.
Positive affirmations and effective imagery boost delightful emotions. How does this happen? When you recall a good experience, your brain perceives it as reality. Therefore, change the way you see the world and replace negative thoughts with positive ones.
- Follow cognitive restructuring.
Dr. Albert Ellis developed a technique for understanding negative experiences and challenging incorrect beliefs that led to them in the mid-1950s. This is called cognitive restructuring, which is a key component of Cognitive Behavioral Therapy (CBT). When you follow this technique, you are bound to come up with alternative explanations for the things that happen to you which are rational and positive. This replaces the distortions that you may have adopted for some time.
- Apply the ABC Technique.
The ABC technique was created by Dr. Albert Ellis as well but was later adapted by Martin Seligman. ABC stands for:
A– adversity (stressful event),
B– beliefs (how you respond to adversity),
C– consequences (events brought about by beliefs).
It is indeed believed that positive outcomes follow when you have optimistic beliefs.
Acceptance-Orientated Approaches
Acceptance-oriented approaches are used for stressful circumstances that are beyond one’s control.
- Have a healthy diet and regular exercise.
You are what you eat, so be aware of the type of diet you follow. It should be healthy as possible. Cutting off alcohol, sugar and caffeine in your diet reduces anxiety levels. You may want to start with that simple change first.
An alternative way to reduce stress levels is through exercise. It relieves mild depression as effective as antidepressants. It’s easier said than done, but you have to keep moving!
- Allot time to meditate.
Follow techniques like deep breathing, yoga, and guided visualizations. They help your body relax, especially during stressful situations. They also help your mind unwind and recharge which then boosts mental power.
- Build some resilience.
Resiliency is the ability to recover from stressful events.
In other words, resilient people are skilled in accepting that a certain situation has happened and then learning from that situation thereafter. This is important because it helps you from overthinking a situation again. At the same time, it aids you in applying the lessons you learned to future circumstances.
- Learn to talk it out.
Empty your feelings out. Talk to someone about the things that bother you. Sharing your worries can make the burden lighter and possibly give you the chance to laugh at silly situations. Never hold negative emotions inside. A lot of our worries become less worrisome when we say them out loud.
If you’re not comfortable sharing your feelings with another person, having a journal is the way to go. Another option is talking to a professional for better advice. Without a doubt, there are various services within access in which you can quickly look up on Google.
- Get some good sleep.
Getting a good night sleep is very crucial in dealing with stressful situations. You need to feel super relaxed and fully recharged as much as possible before you face another day. Moreover, doctors recommend for you to have 8 hours of uninterrupted sleep, although it varies from person to person.
For you to ensure a stronger mind and body, make a good sleeping habit a lifestyle!
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