Practical Strategies for Managing Stress

Practical Strategies for Managing Stress

Practical Strategies for Managing Stress Intermittent stress activates us for creating change, while chronic stress slows creativity and depresses us. A University of California, Berkeley, study found that the onset of stress entices the brain into growing new cells responsible for improved memory. It keeps the brain alert. However, this effect is only seen when stress is intermittent. As stress continues into a prolonged state, it suppresses the brain's ability to develop new cells.

Fortunately, we are able to manage chronic stress by using cognitive, biological, and social strategies. We all use some of these strategies, but the real challenge lies in activating as many as we can and recognizing when we need to use them. It's important to develop your own regular process for reducing stress.

Appreciate What You Have and Avoid Asking 'What if?'

Many of us create our chronic stress. People who work daily to cultivate an attitude of gratitude experienced improved mood, energy and physical well-being. The more time you spend worrying about potential possibilities, the less time you'll spend focusing on taking action that will calm you down and keep your stress under control.

Examine Negative Self-Talk and Change Your Perspective

A big step in managing stress involves stopping negative self-talk and changing your perspective. When you find yourself thinking pessimistically, write down these thoughts. Writing slows the negative momentum of your thoughts, and allows you to better evaluate their veracity. If you're thinking in broad, sweeping statements such as "Everything is going wrong" or "Nothing will work out," reframe the situation in the same way-list the specific issues that are not working out. Break down big problems into smaller manageable tasks.

Use Visualization and Over-prepare for Performances

We all feel stress before a big event. Imagine yourself performing difficult tasks successfully. The more detailed the steps the better. At the end of the visualization, imagine people showing appreciation for your efforts. It's okay to create more slides, practice more, write more details, etc. You don't have to use what you prepare but it will make you more confident.

Breathe, Open your Throat, and Stretch your Large Muscle Groups

The practice of being in the moment with your breathing helps to train your mind to focus solely on the task at hand. When you're feeling stress, take a couple of minutes to focus on your breathing. Close the door, put away all other distractions, and just sit in a chair and breathe. Think about how it feels to breathe in and out. Once you are calmer, vocalize sound with an open throat and stretch your sides, front, back, lower, and upper parts of your body.

Sleep and Limit Your Caffeine Intake

Proper responses are predicated on rest. Sleep deprivation raises stress hormone levels on its own, even without a stressor present. Failing to get a decent night's sleep is often the one thing keeping you from getting things under control. Drinking caffeine triggers the release of adrenaline, and its long half-life ensures that it takes its sweet time working its way out of your body.