Stress Management Tips

Stress Relief Strategies

Burnout takes a toll on people who are trying to do good work in the world. I have seen people didn’t have time to go to the bathroom while they are working. There are times when we don’t eat, ate late in the day, or ignore our personal needs in favour of our work. The way we work gets broken when talented people are not able to attend to their basic human needs. Until the larger systemic issues fixed. These stories create stress-relief strategies to incorporate in our hectic day. Here are few such strategies to try when you have less time.

1. Password change exercise :-

This technique is a form of preparing – creating cues in our environment to prompt us to act in a certain way. We can use this specific password change technique to start our day smiling. I changed my password to Life1sbe@utiful, and it worked. My next password was Enjoy@moments, and it helped me enjoy small moments of life. Think about how many times you enter a password during a day. Make your password express something which will help you create a positive environment.

2. Hug someone

Hugs are so important that there is a Hug day which falls on – January 21, since 1986. Give Someone a Hug every day. Hugs are a good source to relieve stress. Hugging someone allows you to release oxytocin. A hormone that promotes pro-social behaviour, contribute to relaxation, trust and compassion. Dr Paul Zak says at least 8 hugs a day allows us to maintain a strong relationship. If you feel weird about hugging your colleagues at work, then save those hugs for friends and family.

3. Pet an animal :-

More people are recognizing the impact of petting an animal has on reducing their stress. As we burned out, our panic attacks increase. And we stop exercising because a fast-beating heart causes our brain to trigger panic. To help, we should spend time with our retriever pet. Petting animals increase our levels of serotonin, dopamine, neurotransmitters that have calming properties.

4. Try 6-3-8 breathing

Many busy professionals share they don’t have enough time to practice meditation. This is the closest thing I’ve been able to do, and it has helped me relax in many stressful situations. If you have a focus problem or having a knee-jerk reaction to stress-producing events. You can try this breathing technique. You can do while sitting in a chair or on the floor with a straight back. Breathe in for a count of 6, hold your breath for a count of 3, then exhale for a count of 8. Repeat this five times and increase the same over a while.

5. Savour something

Savouring involves consciously engaging with our thoughts or behaviour. This heightens the effects of positive events or positive emotions. Look forward to a positive event. Extend the enjoyment of the current happy experience. And revisit a past event to restore a positive feeling. Did you able to finish assigned work on time? Think and share about it! Are you looking forward to an outing planned with your loved ones? Take a few moments and think about the happiness you will get from this outing.

6. Smile:-

Emotions are very contagious in our life. We may not feel happy at our workplace or going through a tough time in your life. Smiling not only makes us feel better, but we’ll also give a signal to others that we want to stay connected.

7. Brain dispose of :-

Counterproductive thoughts and emotions build up throughout the day. This could be a feeling of anger towards a friend. Anxiety about missing an important work deadline, or disappointment upon not receiving promotion. All these need to be in our brain. Our worst-case scenario thinking won’t get better until we dispose of it from our head. It’s amazing how different a problem looks when we put it on paper. Put all your thoughts on the paper and you will feel relaxed after this exercise.

8. Create your PERMA:-

Dr Martin Seligman’s theory of thriving known by five elements with the acronym PERMA. PERMA defined as Positive emotions, Engagement, Relationships, Meaning, and Accomplishments.

• Positive emotions – feeling good
• Engagement – being completely absorbed in activities
• Relationships – being genuinely connected to others
• Meaning – purposeful existence
• Accomplishments – a sense of accomplishment and success

We can incorporate PERMA model in our life by finding the things that make us happy. We can get engaged in the activities which brings us happiness. We can even put goals to challenge ourselves in the activities we enjoy. Focus on the relationships with family and friends and find ways to connect with others. Even if it does not come naturally at first. Find the meaning to life and what gives a sense of purpose. It’s going to be different for everyone.

9. Mental game :-

Our brain notices and remembers negative events and information. It’s called negativity bias. If you’re having a stressful day in your routine. Chances are your brain will re-visit stressful events after the stress has passed. Mental games are fun and easy brain activities to help you lessen confusion. You can recite your favourite song lyrics. This can also try by creating a sentence where every word must begin with the same letter. Starting with “A.” For example, “All angles are awesome.” Then go onto “B.” “Bose buy big boat.” This can be continuing with the next alphabet until you can make sentences. You can also use this when you are not able to sleep at night.

Pick the strategies that echo most with you on this list and try incorporating into your routine. Finding the best stress relief strategy which suits you may take some time. Some strategies may take extra practice too. It’s important to keep looking for the tools that help you manage life’s unavoidable ups and down with good health. Keeping stress at a manageable level is important for our well-being.

Rather than choosing one technique. We recommend sampling several to see which one works best for you. Try to practice at least a few minutes a day, although even a few minutes can help. But the longer and the more often you practice these techniques. Greater the benefits and the more you can reduce stress. I’d love to hear from you – what are some stress-relief strategies you use when you have less time? Appreciable if you leave a comment about your strategies to cope with stress.

Thank you, for taking out your precious time to read.

Happy Living Foundation provides Couple Counseling, Pre-Wedding Consultation. We also provide counselling for Depression, Stress Management, Career Counseling, Behavior Modification. If you are living in Delhi NCR, India or any other part of the World, you can approach us through any of these mediums. Please visit Happy Living Foundation or call us at +91-9810885481

Author

Hitesh Mohan

Licensed Psychologist